What to expect in each section of the course

1.

1. Intro to posture changes, abdominal muscles, pelvic floor / diaphragm connection

2. Tutorials: Diastasis Recti self check, c-section scar massage, breastfeeding stretches, progressions

3. Gentle first workout, using new core activation techniques and re-learning some familiar movements

2.

• Side lying positions and introduction to the back muscles & movements

• Activating obliques and continuing to engage lower abdominals and deep transverse abdominis

• Kegels and Pelvic Floor connection

3.

• Hinging, serratus and back engagement to alleviate neck and shoulder pain

• Continuing to push limits on lower abdominal work and modified side plank style movements

• Waking up shoulder blades and increasing mobility

  4.

• Cross body work (think intro to bicycle crunches but much more effective), wrapping around body and bringing it all together

• Twisting and mid-back mobility

• Plank tests and single sided movements

  5.

• Functional movements - how to integrate core work in to your every day life not just workouts

• Proper lifting and holding techniques

• Pushing and progressing movements to a more challenging position

  6.

• Recap and progressing to a more difficult version of our core positions while maintaining proper form

• “real life” workouts and how to adapt and modify if needed