(4.5 min) This is a quick routine designed for folks who need to both release and control their pelvic floors (think tight & weak!).

(10 min) This is an intense core and glute sequence that uses the support of a chair to support maximal stability and neuromuscular re-education. Don’t skip the chair!

Welcome to tabletop edition of week 3! This is a class that begins in tabletop and emerges into long lines of the body to work the core in dynamic ways that serve us in parenting. It’s also really fun!

(9 min) Critical for pelvic health, this class lights up your gluteus medius muscles that stabilize you when you walk and move! We add weight for added deep core strength and recovery.

(8 min) In this sequence, we’ll build on last week’s skills and add a bit of weight, cross body work, and single leg balance challenge! This is a great way to gently work the whole core, glutes and upper body.

(9 min) In week 2, we’re digging into one of my favorite movements that is amazing for reducing pelvic floor heaviness and improving glute and deep core strength!

(8 min) Underrated but soooo necessary, this sit to stand mini workout will ensure that you’re hinging, building functional glute strength, and ready to get out of a glider holding a baby!

(10 min) An essential practice for deep core activation, all while in a position where you can hang out with your baby!

Welcome to The Postpartum Essentials Course!

This is a foundational, can’t miss video, all about how to activate the deep core. We’ll build on this in everything we do!

No props needed!

(4.5 min) This is a fantastic practice for those dipping a toe into core work and particularly accessible for those in pregnancy and postpartum. Get glute work, core stability, and eccentric loading all in one sequence!

(2.5 min) This is a sweet core workout that can be extensively modified to meet a huge range of strength and skill levels!

(5 min) This is a deep core and stability movement that uses a pilates ball for effective feedback!

This is a short tutorial on how to activate the transverse abdominis, the deepest muscle in the abdominal wall.

This is a short and sweet practice that is fantastic when you're experiencing deeper pelvic pain and need to get gravity out of the equation!

(2 min) Great for releasing a cranky lower back (think the flank area), this is a super fun stretch you can do anywhere!

Essential if you've had a babe (or two)!

A beautiful and easy way to begin activating your core with rotation!

Roll just like your baby does and find your deep core.

This was the exercise that healed my diastasis while I was pregnant with my twins!

One of my favorite movements to create safety in the pelvic girdle.

One of the most foundational movements to activate the core, this is a fantastic endurance movement for pregnancy, postpartum, incontinence, or really any time of life.

This is a simple yet powerful move the box practice designed to release the intercostals (muscles in between the ribs) and promote fluidity. 

This is a sweet practice designed to open the front and side of the torso.

So many folks love a good bird dog, but how do we do it in a way that supports deep stabilization of the core? This tutorial breaks down the basics!

This is an awesome way to get your deep core going while supporting breath mechanics.

This is a short routine that can be an absolute game changer!

This is a very gentle introduction to eccentric core engagement.

(3 min) This unique spinal mobility drill focuses on lower lumbar and pelvic mobility. It feels extra good on everyone, but especially pregnant folks who might benefit from a little more space!

(5 min) This is a fantastic way to connect with your deep core in early postpartum days, or any old time! Take your time and be sure to reference “TA Activation” if you’re not sure about engaging your transverse abdominis correctly.