Pelvic Floor Strengthening

Focus on rebuilding and strengthening your pelvic floor after childbirth to improve core stability and overall body strength.

Core Conditioning

Target your core muscles to regain strength and support your posture, helping you feel more energized and confident in your daily activities.

Mindful Meditation

Incorporate relaxation techniques and meditation practices to reduce stress, promote mental clarity, and enhance your emotional well-being.

About the Course

Are you a new mama looking to reconnect with your body after pregnancy and childbirth? Join me, Emma, a fellow mama of two, on a transformative 6-week journey focused on postpartum recovery. This course is tailored to fit into your busy schedule, with 5 classes a week, each lasting 20-30 minutes. Together, we will work on strengthening your pelvic floor, core, hips, shoulders, and indulge in meditation and relaxation techniques. By the end of the course, you'll feel stronger, more connected to your body, and empowered to prioritize self-care. Enroll now and invest in your well-being, mama. You deserve it!

About the Creator - Emma

Hey there! I'm Emma, a fellow mama just like you, navigating the beautiful chaos of motherhood. With my own experiences and challenges in mind, I've curated this course to support you on your postpartum journey. Let's build strength, confidence, and self-care habits together. I can't wait to see you thrive in this course!

Course Curriculum

6 Chapters · 35 Lessons

  1. 1

    Welcome to Your Journey

    1. Empowered Mama Introduction video Free preview
  2. 2

    Strengthening the Pelvic Floor

    1. Week 1: Integrating breath and pelvic floor Free preview
    2. (Included in full purchase)

      Week 2: Using a block to engage pelvic floor

    3. (Included in full purchase)

      Week 3: Learning to engage pelvic floor in everyday movements

    4. (Included in full purchase)

      Week 4: Using the pelvic floor to support us in standing and balancing shapes

    5. (Included in full purchase)

      Week 5: Integrating pelvic floor for balance and stability

    6. (Included in full purchase)

      Week 6: Intermediate pelvic floor exercises

  3. 3

    Core Connection

    1. (Included in full purchase)

      What is abdominal separation and how to check for it

    2. (Included in full purchase)

      Week 1: Core engagement through the front

    3. (Included in full purchase)

      Week 2: Learn to activate your deep core muscles

    4. (Included in full purchase)

      Week 3: Engaging your side core

    5. (Included in full purchase)

      Week 4: Utilizing twists to engage core

    6. (Included in full purchase)

      Week 5: Back core activation

    7. (Included in full purchase)

      Week 6: Using cross body exercises to stabilize the core

  4. 4

    Hip Mobility and Stability

    1. (Included in full purchase)

      Hip Health Fundamentals

    2. (Included in full purchase)

      Week 1: Full range hip mobility

    3. (Included in full purchase)

      Week 2: The important roll of the psoas muscle

    4. (Included in full purchase)

      Week 3: Strengthen and lengthen middle glutes

    5. (Included in full purchase)

      Week 4: External rotation

    6. (Included in full purchase)

      Week 5: Internal rotation

    7. (Included in full purchase)

      Week 6: Happy Hips

  5. 5

    The rounded shoulders remedy

    1. (Included in full purchase)

      Rounded shoulder remedy intro

    2. (Included in full purchase)

      Week 1: Full range shoulder mobility

    3. (Included in full purchase)

      Week 2: Stretching the front of your shoulders

    4. (Included in full purchase)

      Week 3: Upper back strengthening

    5. (Included in full purchase)

      Week 4: Using goal post arms to build shoulder alignment

    6. (Included in full purchase)

      Week 5: Neck pain eliminator

    7. (Included in full purchase)

      Week 6: Shoulder Strength

  6. 6

    Meditation and Mindfulness

    1. (Included in full purchase)

      Benefits of Meditation for Mamas

    2. (Included in full purchase)

      Week 1: Restorative yoga, relaxing your pelvic floor

    3. (Included in full purchase)

      Week 2: Relaxing your core

    4. (Included in full purchase)

      Week 3: Relax your hips

    5. (Included in full purchase)

      Week 4: Relax your shoulders

    6. (Included in full purchase)

      Week 5: Yoga Nidra

    7. (Included in full purchase)

      Week 6: Positive affirmation meditation

What Participants Are Saying

Read how this course is empowering new mamas to prioritize self-care and well-being.

Kaitlyn has two babies aged 3 and 1. She is at home on maternity leave, and excited to feel good in her body again before heading back to work in a few months. 
Kaitlyn P

Working mom

Julia has two kiddos aged 3 and 7 mo and finds it hard to fit in exercise with kids who have different nap times. This course has helped her stay on track and utilize her limited time with efficient effective at home workouts! 
Julia C

Stay at home mom of 2 littles

Kerrin is on a mission to feel great in her body again, and has set a goal for herself of exercising everyday for 15-30 min. She knows how impactful these short sweet workouts are for her mind as well as her body. She's able to be more present with her littles, have more energy, and more patients when she fits in her daily movement routine. This course has been a great compliment to her exercise routine and has helped her stay on track and motivated! 
Kerrin M

Mom of two working part time 

Start Your Postpartum Transformation Today

Enroll now and embark on a journey to strengthen your body, calm your mind, and embrace self-care.

$480.00

Enroll Now Free preview