The EMP is designed to be started from birth (or as soon as you have had a catheter removed).

Being a mother is an incredibly physically demanding role, and we want to help support you for this from the very start.

Our gentle physio-led rehab will help you to optimise your body's natural healing processes in the first 12 weeks after birth.

From there, you will progress onto advanced postnatal fitness, which will help you heal abdominal separation, return to running and impact safely, and create a strong and confident postpartum.

The EMP has 3 specific postnatal week-by-week programs.

Our 3 main programs include: 

• General Postnatal Week by Week 
• C-SectionWeek by Week 
• Prolapse Safe Week by Week 

Each of our postnatal programs progress you through 5 Levels of postnatal exercise, from early postnatal rehabilitation to advanced fitness and return to running.

We know what it's like to feel broken by your birthing experience. We are here to tell you, you are not broken, and that healing is possible with the right support, guidance and patience. 

If you have experienced birth trauma, we are sorry that your birth didn't go as planned. Our expert-led interviews and resources will provide you with the support and guidance you need to start your healing journey. 

If you have experienced physical complications from your birth such as prolapse, OASI, avulsion or gave birth with the assistance of forceps or ventouse, we recommend following our Prolapse Safe week by week program to support your postnatal recovery.

You'll be guided through safe, gentle movement in the early weeks, with a focus on pelvic floor reactivation, core recovery, and full-body strength, progressing at your pace. The program also includes education to help you understand your symptoms and when to seek additional support from a pelvic health physio.

EMP is here to help you feel safe, informed, and supported—no matter what your recovery looks like.

No, the EMP is much more than just pelvic floor and core workouts.

While core and pelvic floor recovery are a foundational part of the program—especially postnatally—EMP offers a complete, physio-designed approach to pregnancy and postpartum. This includes:

• 8 Levels of strength, cardio, pilates, and yoga workouts - all combined in a graded and progressive week by week program. 

• Birth and recovery education led by women’s health physiotherapists

• Specialised programs for things like back pain, prolapse, incontinence and abdominal separation. 

• A gradual return-to-running pathway

• Mental wellbeing including yoga and mediations. 

• Expert interviews and education with a wholistic team of perinatal specialists. 

EMP is designed to support your whole body—and your whole motherhood experience.

Most of our workouts are designed to be done with our EMP Essentials equipment, which includes a 

• Pilates Ball 
• Resistance Band 

Other recommended equipment includes 

• A set of Dumbbells between 2-4KG  

The earliest we recommend returning to running after birth is around 12 weeks postpartum, however, you may benefit by waiting a little longer to build your strength, stability and core control. 

Your readiness to return to running will also depend on a number of factors which we cover in our return to running program. 

The latest research and guidelines recommend that before returning to running, you should have:

• Good pelvic floor and core function

• No symptoms like leaking, heaviness, or pain

• Adequate strength and control through key movements (e.g. single-leg exercises, squats, walking without discomfort)

• A gradual build-up through low-impact strength and cardio training

The Empowered Motherhood Return to Running Program is designed to help you meet these milestones. It provides a step-by-step pathway from early postnatal recovery to high-impact movement—so you can return to running safely, confidently, and feeling strong.

Yes—absolutely. Even if you're no longer in the early postnatal phase, the Empowered Motherhood Program can still be incredibly beneficial.

Many women continue to experience issues like pelvic floor weakness, core dysfunction, or ongoing symptoms (e.g. leaking, heaviness, or abdominal separation) well beyond the first year after birth. EMP helps you:

• Rebuild core and pelvic floor strength, even years after birth

• Return to higher-impact exercise safely and with confidence

• Address common issues like incontinence, prolapse symptoms, or back pain

• Improve strength, mobility, and fitness through physio-designed workouts

It’s never too late to reconnect with your body—and EMP is here to support you, no matter how long it's been since birth.