Expecting and Empowered vs SereneFlow

The best at home workout app for pregnant and postpartum moms is waiting for you. All the workouts you need are waiting for you inside the Expecting and Empowered app! Expertly created by a women's health physical therapist and a personal trainer, Expecting and Empowered has safe and effective workouts to take the guesswork out of your fitness routine in motherhood. Whether you're trying to conceive, pregnant, or postpartum - we have programs for you! With easy to follow workout plans that will take you week by week through your pregnancy or postpartum journey, you can find manageable and efficient workouts you can do at home or the gym inside the app. Designed to be done in just 30 minutes or less with minimal equipment, moms love the Expecting and Empowered App. With built in accountability challenges, supportive community and moms just like you - you'll find encouragement like no other. Find workouts you'll love, including: -Pregnancy Strength Training -Postpartum Strength Training - both vaginal and C-section delivery -Elevated + Empowered Advanced Postpartum Strength Training -Postpartum Running Evaluation -Return to Running Program -Beginning, Intermediate, and Advanced Level Runs -Core Strengthening Series -Empower Your Core Programs - both vaginal and C-section delivery programs -Yoga - both prenatal and postpartum -Ability to Schedule Workouts STAY CONNECTED: -The app offers a community feature- where women that are going through what you’re going through can connect, support, and encourage each other. PRELOAD CLASSES: -If you’ll be without wifi, you can pre-download the classes that you’re planning to take. EXPERTISE + EDUCATION: Amy Kiefer is a registered nurse, doula, and personal trainer. Along with her co-founder and sister Krystle Howald who is a physical therapist, they offer educational posts that will help you navigate through pregnancy and postpartum. Whether you have a question about round ligament pain or about if working out will impact your milk supply- they have the answers in this section. Terms of use: https://www.expectingandempowered.com/app-terms-of-use Privacy Policy: https://www.expectingandempowered.com/app-privacy-policy

SereneFlow helps women build and maintain pelvic-floor strength with short, guided sessions that fit into real life. FOLLOW-ALONG VIDEO COURSES • Filmed and narrated end to end, with an on-screen countdown for every hold • Move at your own pace — swipe between movements, and a short countdown bridges each one so there is time to change position • Courses are built into the app, so practice works with no connection YOUR DAILY PRACTICE • Guided squeeze–hold–release sessions with voice cues, gentle haptics, and a calming visual pacer • No equipment — practice lying down, seated, or standing • A "Get ready" lead-in and clear rest periods, so you are never rushed TRACK YOUR PROGRESS • Daily check-ins, weekly minutes, and streaks that celebrate consistency, not pressure • A planner to schedule practice around your day, with an optional daily reminder LEARN THE RIGHT WAY • A quick-start guide covering anatomy, how to find your pelvic floor, and the core movements • Reading on women's health across the lifecycle — from the early weeks after birth through perimenopause — with every source attributed • Safety first: we ask where you are in your journey, and anyone under six weeks postpartum is asked to get provider clearance before training COMMUNITY, MODERATED • Share experiences and questions with other women • Report and block tools, with active moderation SereneFlow is a wellness app, not a medical device. It does not diagnose or treat any condition — always follow your healthcare provider's advice. Free. No ads. No subscription.