Expecting and Empowered

Expecting and Empowered Safe and structured workouts for mamas from the week of a positive pregnancy test through their post From your positive pregnancy test until week 40.

A COMPREHENSIVE PREGNANCY + POSTPARTUM
WORKOUT GUIDE

WE’VE GOT YOUR FIT MOTHERHOOD COVERED! This workout guide eliminates the questions of “What should I do today?” and “What modifications do I have to make?” out of the equation and lets you efficiently tackle your workout. The guide consists of 3 days per week of: flexibility, pelvic floor, and strength training sections along with 2 days of suggested cardio.

02/17/2026

Healing after a C-section is about protecting your incision while your core rebuilds.

Think BOX ➡️🟩
Your ribs and hips are the four corners of a square.

When you move, move them together.
This is called log rolling.

Keeping your body square reduces tension and pressure through the abdominal wall, allowing the tissue to heal more optimally. The more tugging and twisting that happens early on, the more scar tissue can form.

Small changes in how you move = big impact on healing.

Comment “MOVE” for our complete postpartum movement freebie - created specifically for C-section mamas to support safe, intentional recovery from day one.

02/17/2026

Think your C-section scar is old news? Think again! 👀 If you’re dealing with:

🚽 Frequent bathroom trips
🦵 A tight, stiff, or stuck hip
💤 Sleepy abs that aren’t showing up to work

Your scar might still be running the show! But don’t worry—we’ve got you. Comment SCAR and we’ll show you how to mobilize your scar so YOU are in control. 💪✨

02/16/2026

Women are so good at just dealing with it…

…but “it” can show up in ways that affect more than just your body:
• Pain or heaviness “down there”
• Incontinence (leaking when sneezing, laughing, or lifting)
• Pain with s*x
• A feeling of “something falling out” (prolapse)
• Trouble fully relaxing or reconnecting to your core and pelvic floor

💡 Listening to your body matters for your mental and physical health.

“What’s one thing your body needs right now?”🤎

02/16/2026

Most women think postpartum issues like leaking, pressure, or pain are just part of life now… but they’re NOT. Did you know that YOU can help heal your pelvic floor? You don’t always have to have professional help.

With a little knowledge and small, consistent efforts, you can make a huge difference in how you feel.

If you have any of these symptoms, your pelvic floor is asking for help:

❌ Leaking when you sneeze, run, or laugh
❌ Constantly wiping after pooping
❌ Back, hip, or pelvic pain that won’t go away
❌ Feeling heaviness or pressure down there

The good news? You don’t need hours of workouts or complicated routines to fix it—just the right small changes. Follow us for more tips and tricks!!!

02/15/2026

Top 2 Mistakes After Vaginal Birth 👇🏽

1️⃣ You skip breath + spine work.
If your mid-back is stiff, your core can’t fully turn on. Your breath stays shallow. Your pressure never moves well.

2️⃣ You ignore scar tissue.
Even a small tear can create tension. That tension shows up as leaking, pain, weak hip hinging, struggling in quadruped, or feeling disconnected.

🧠 The Fix?
✔ Restore your breath first
✔ Open your thoracic spine
✔ Mobilize scar tissue
✔ Retrain your core in real movement patterns

Healing isn’t random. It’s a system.
And we’ve already built it for you.

👉🏽Start your Postpartum Reset inside the Expecting & Empowered App and rebuild the right way; step by step.

Comment “RESET” and we’ll send you exactly where to begin. 💪🏽✨

02/14/2026

C-section mamas: This Is for YOU!🤎
Your core + scar don’t just need time.
They need real recovery.

Here’s how to start:
Step 1:
Release tension ABOVE the scar
→ Upper abs + diaphragm release = space to reconnect

Step 2:
Mobilize BELOW the scar
→ Half Kneeling Pull + Pelvic Clock = unlock hips, groin + pelvic mobility

Step 3:
Reactivate your core
→ Diagonal Core + Leg Drop Push = restore deep core function

Just 15 mins a day can change how your body feels, moves + looks.
And it’s all inside the Expecting and Empowered App
✔️ Step-by-step
✔️ No thinking
✔️ Just healing

👇🏽Comment “HEAL” and we’ll send you everything you need to get started today.

You deserve to heal fully—stronger than ever. 💪🏽✨

02/13/2026

Self-love isn’t selfish.
It’s strength. It’s movement. It’s choosing yourself—again and again.💪🏽💫

If you’ve been waiting for a sign… this is it.
Join our Love Yourself Challenge inside the app 💗
Let’s do it together.

Comment “LOVE” below and we’ll send you all the details to join!

02/12/2026

Your pelvic floor isn’t usually always the criminal — it’s the victim. 🚨

So who’s really causing trouble? (aka the criminal)
👉 Pressure from above (yes… your ribs, head position).

The pelvic floor is actually a great helper. It tries to manage load the best it can. But when there’s compression in the spine or limited rib and mid-back movement, pressure becomes uneven and one side of the pelvic floor ends up doing too much.

That side tightens.
Symptoms show up.
And kegels alone won’t fix it.

This is why pelvic floor rehab has to be a full-body approach.

For pregnant and postpartum women, we have to:
• Restore rib and mid-back mobility
• Correct breathing mechanics
• Strengthen with proper pressure management

When pressure is balanced up top, the pelvic floor can finally do its job without overworking.

Fix the system, not just the symptom.

Word to your mother. Seriously, as we age your mother should know this too.

02/12/2026

Anyone else struggle getting out of bed in pregnancy?!🤪💫

When your bump is growing and growing— even seemingly simple tasks and movement can be tough and require core strength. Modifying activity cannot only make moving *easier* but it can help you protect your core during pregnancy (helping you avoid this coning and doming you don’t want to see).🙌🏽

One thing that you should modify is how you get in and out of bed. When you just sit up people tend to use their superficial muscles, which places more pressure on the linea alba (the connective tissue in the middle of the 6 pack- which also is the place where diastasis rect occurs).

Pregnancy:
Instead of using a sit-up maneuver to get out of bed
Try this:
* Bend your knees
* Roll over to your side
* Drop your legs over the edge
* Scoot to the edge of bed and put your feet on the floor (Use your elbow to help you move yourself)
* Go nose over toes, then use your legs and arms to push you up to stand, instead of straining your abdominals.

Reminder!!!! Do the reverse to get into bed without straining your abdominals - lower down with your elbows, lie on your side, lift your legs up and then roll over.

Did you use the log roll technique during pregnancy?

02/11/2026

Still not sleeping in pregnancy? 😩

Try a few game-changing pillow tweaks:
▪️Wedge under the bump = less back strain
▪️Pillow to the crotch to support the top leg and reduce pressure on the pelvis.
▪️Light neck wrap + soft head support = total exhale
▪️Pillow behind your back for extra support

✨BONUS! Physical Therapy tip: ✨
If your hips are screaming during the day, your body’s not gonna love side-sleeping all night. Strengthen that side-to-side hip game, mama your sleep (and sanity) will thank you. This is a warning sign your pelvis might need some attention before the baby comes. 😴🍑

We have a lot more information available on pregnancy sleep over on our blog! Comment “SLEEP” below and we’ll send over the link!

02/10/2026

Leaking during pregnancy might be common but it is not normal. Did you know that women who leak during pregnancy are twice as likely to leak 15 years down the road? You do not have to just accept this as being part of having a baby. We want to help you avoid this!

Give these a try if you are leaking during pregnancy:

-External pelvic floor release: You want to lift the sitz bone
and breathe down into your pelvic floor, allowing it to relax.
-Doorway stretch with breath: Breathe into your bra line.
-Ski jump kegels: This really helps you focus on contracting the front of your pelvic floor, which allows your urethra to close and keeps you from leaking.

Comment the word “BLADDER” and you’ll receive an
incontinence exercise freebie straight to your DMs. ✨💬

A women’s health physical therapist can also be very helpful in fixing this. They can help to create an individualized game plan to help you tackle this issue head on. 💪🏽

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Madison, WI

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