STRONGER MOTHER - Core Essentials

A 4 week postnatal fitness course to help you reconnect to your core and pelvic floor

Core Essentials - Become a STRONGER MOTHER

This 4 week Core Essentials postnatal course is designed for anyone who feels like they need some help with strengthening their core and pelvic floor. Whether you had your baby 6 weeks or 6 years ago, the core essentials course will help you to reconnect to your core and pelvic floor, so you feel stronger and more confident in your body.

Each workout is designed to be safe for all mums whatever your starting point and progresses from week to week to become more challenging.

By the end of the programme you WILL feel better, stronger and more confident on your body and its abilities.

Go at your own pace

Whether you have diastasis recti, pelvic floor issues or just want to feel stronger in your body. This course is designed to work at your pace.

You can work through the course each week to strengthen your core and pelvic floor over 4 weeks, or however long you want to take. There is no rush and you should only move on when you feel ready.

This core essentials course will help you to:

Deal with your mummy tummy.
Improve your posture.
Strengthen your core.
Heal or prevent diastasis recti.
Build confidence in your body.

All at your own pace and without spending hours in the gym.

Choose a pricing plan

StrongerMotherCore

£29.99

Course curriculum

Week 1 - Core basics, learn how to reconnect with your breath, learn how to use it to strengthen your pelvic floor, core and glutes.

Week 2 - progress and challenge yourself, your core should be starting to feel stronger and more capable of dealing with the challenges of motherhood.

Week 3 - Take it up a notch, moving your full body, both on the mat and in more dynamic exercises. Feel confident in your skin!

Week 4 - Challenge your body to see just how capable you are. By the end of this week of workouts you will feel fitter, stronger and more able to move on to the more dynamic workouts you might crave, including the full STRONGER MOTHER programme!

1

Week 1 - Core workout 1. Repeat workout 3 times a week.
- Core activation breath - 1 minute
- Heel slides - 10 reps per side
- Leg Marches - 10 reps
- Pelvic tilts - 10 Reps
- Glute bridges - 10 reps
- Lying arm circles - 10 reps
- Clamshells - 10 Reps per side
- Bird Dog - 5 reps per side
2

Week 2 - Core workout 2. Repeat workout 3 times per week.
- Core activation breath Child's pose - 1 minute
- Heel slides arms overhead - 10 reps per side
- Leg Marches - 10 reps
- Leg marches arms overhead - 10 reps
- Glute bridges - 10 reps
- Glute bridge ball squeeze - 10 Reps
- Side leg lifts - 10 reps per side
- Bird Dog - 5 reps per side
- Band Scap Pulls - 5-10 reps
3

Week 3 - Core workout 3. Repeat workout 3 times a week.
- Core activation breath Child's pose - 1 minute
- Leg Marches - 10 reps
- Leg Lowers - 5-10 reps per side
- Glute bridges - 10 reps
- Glute bridge ball squeeze - 10 Reps
- Glute bridge band abductions - 10 reps
- Fire Hydrants - 10 reps per side
- Bird Dog - 8 reps per side
- Band Scap Pulls - 10 reps
- Overhead band scap pulls - 5 reps
4

Week 4 - Core workout 4. Repeat workout 3 times a week.
- Core activation breath - 1 minute
- Leg Marches - 10 reps
- Leg marches arms overhead - 10 reps
- Leg Lowers - 5-10 reps per side
- Leg Lowers Arms overhead - 5-10 reps per side
- Glute bridge ball squeeze - 10 Reps
- Glute bridge marches - 5-10 reps per side
- Side leg lifts - 10 reps per side
- Glute kickbacks - 5-10 per side
- Overhead band scap pulls - 10 reps
- Bodyweight Squats - 5-10 reps
- Reverse lunge - 5-10 reps per side