Mama, if you are someone who...

  • Is afraid of doing core work during pregnancy because you don’t want to hurt the baby (or yourself!)
  • Feels like you’ve never been able to recover your core muscles from your previous pregnancies
  • Has been told ‘don’t do core work during pregnancy’, so you're afraid to do any at all and instead just 'let it all hang out'...


Trust us, we get it.


I (Kendra) remember when I was pregnant with my first son, I was really hesitant to do much core work out of fear - fear of hurting the baby and just not knowing what to do (and I was an athletic trainer!!). So, I just stopped doing targeted core workouts and hoped for the best.

Unfortunately, hoping for the best was not enough. After I had my son, getting my core and pelvic floor working again was WAY harder than it had to be, and took a lot longer than I expected (two years vs. the 3 months I had hoped for - that's another training all together!). 

Fast forward 3 years, I got pregnant again and vowed to do things a lot differently the second time around. Through my entire pregnancy I was able to stay connected to my core - up until the day I gave birth. Even when I was pushing during labor, the labor nurse put her hands on my stomach and said out loud “WHOA you’ve got some ab strength mama!!” 

And let me tell you - I was shocked (but truly, not surprised) that while sitting in the hospital bed just hours after having my son, I could still feel my core muscles when I engaged them, even after 10 months of pregnancy. 

 

Now, we can teach YOU the exact same techniques I used, to help you stay connected your core muscles!

Today we're going to teach you how to:

  • Correctly & efficiently engage your core muscles during pregnancy

  • Integrate this core engagement into your prenatal workouts (and life!)

  • Train your deep core muscles to help with the pushing phase of labor

Here's what's included in your training:

  • 1
    Welcome!
    • Welcome to your core!
  • 2
    Lesson 1: Why Core?
    • Why we need core work during pregnancy
  • 3
    Lesson 2: How To Do It
    • How to do core work during pregnancy
  • 4
    Lesson 3: Am I Doing This Right?
    • How to know you're doing prenatal core work correctly (and incorrectly!)
  • 5
    Lesson 4: Integrate It
    • Integrate your core into your workouts
  • 6
    Lesson 6: Plan It
    • The workout plan that will keep you moving through pregnancy
  • 7
    Lesson 5: Practice It
    • Practice: The Prenatal Core! (25 Min)
    • Prenatal Yoga Practice: Back body expansion in Pregnancy To Avoid Diastasis (13 min)
  • 8
    Bonus section: Core Training For Labor
    • Core training for the pushing phase of labor
  • 9
    You Finished!
    • Let's see how ready your core is for birth!

So you can stay in touch with your deep core muscles, minimize back pain, and have a more efficient labor AND recovery.