Mama's Core Connection


22 Modules

Welcome to Mama's Core Connection!

Introduction and postpartum expectations.

What is the Core and how does it work?

The Core and how it all works together.

Breathing

Review correct and incorrect breathing patterns postpartum and WHY this is important to heal your core and pelvic floor issues. 

Assessing Rib Flare

Assessing rib flare and intercostal angle 

Quick tutorials/ FAQs/ PDFs

You can find quick tutorial videos for the most important fundamental exercises, as well as FAQs and all 3 PDFs to track your progress and exercise log. 

Back body expansion exercises

Exercises to increase rib mobility in the back and sides.

WEEK 1 & 2 - Monday/Wednesday and Friday

The first 2 weeks are designed for deep core strengthening and connecting your mind with your body again.

Week 1:  Perform 10 reps for each exercise, do 2 rounds.

Week 2: Perform 10 reps for each exercise, do 3 rounds.

Exercises, can be performed in any order.  See next module for videos.

1.) Engaging the Transverse Abdominis (TA) / Connection breath

2.) TA contraction + ball squeeze 

3.) TA contraction + hand on knee isometric contraction

4.) Sidelying 90/90 position with heel lift

5.) Wall plank

6.) Sidelying 90/90 breathing

WEEK 1 & 2- Tuesday/Thursday and Saturday

These days are designated to posture and breathing.  See each individual exercise for number of repetitions and seconds held. 

Rib mobility exercises (if angle > 90 degrees

Prolapse Exercises

Grab a chair, yoga ball and pillow for this prolapse section. 

If you do not have a prolapse, you can skip this section. 

WEEK 3 & 4: Monday/Wednesday and Friday

Core and glute strengthening 

Week 3: Do 2 sets of 10 reps. 

Week 4:  Do 3 sets of 10 reps. 

WEEK 3 & 4: Tuesday/ Thursday/ Saturday

Postural focused exercises. 

WEEK 5 & 6: Monday/Wednesday/ Friday

Core and glute strengthening focused exercises. 

Week 5:  2 sets x 10 reps 

Week 6:   3 set x 10 reps

WEEK 5 & 6: Tuesday/Thursday and Saturday

Postural and breathing focused exercises. 

WEEK 7 & 8: Monday/ Wednesday and Friday

Week 7 & 8: Tuesday/ Thursday and Saturday

Week 9 & 10- Monday/Wednesday and Friday

Core and Glute focused days.  Make sure to grab a light weight, 1-3 lbs for some of the following exercises. 

Week 9 & 10- Tuesday/Thursday and Friday

posture and breathing focused

Modules for this product 22
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