Dr. Kaitlin Hartley, PT, DPT, PPCES
It is my passion to provide better education and care to women navigating trying to conceive, pregnancy, postpartum, and beyond!
This program teaches you how to train your core and pelvic floor during pregnancy with a holistic, whole body approach. This program is more than workouts. It is everything I teach my in-person pregnant clients in the format of an online, self-paced program.
It's not just a program, but also priceless education from a pelvic floor physical therapist to help you navigate all the changes that come with pregnancy.
I want more women to have access to proper information about the core and pelvic floor during pregnancy and this is why I created this program!
Core to Floor
A Holistic Prenatal Program to help you navigate every trimester
Created by a Pelvic Health Physical Therapist & Prenatal/Postpartum Corrective Exercise Specialist
Designed to take the guesswork out of core and pelvic floor training in pregnancy
Learn how to utilize a holistic, whole body approach to training your body in pregnancy
Feel strong & confident training your core and entire body during pregnancy
Improve your breathing, deep core connection, abdominal wall strength, pelvic/hip mobility, and pelvic floor connection
Learn how to prepare your body physically and mentally for labor and birth
Learn the tools to help you navigate common pregnancy symptoms like constipation, low back or pelvic pain, and diastasis recti
Educate
Educational videos are included so you can learn the why behind what you are doing and how best to support your changing body during pregnancy.
Empower
This program will empower you to strengthen your body and take care of your body holistically during pregnancy. You will learn exercises to perform to help improve breathing strategies, deep core connection, pelvic stability/pelvic floor function, full body strength, and to help you prepare for labor and birth.
Strengthen
Learn specific, effective functional full body and core and pelvic stability workouts for each stage of pregnancy to support your growing baby/belly and keep you strong and active during pregnancy!
Example Curriculum
- Breathing Self-Assessment (5:31)
- 360 Breathing = The Foundation for your System (5:05)
- Common Breathing Compensations (shallow breathing, belly breathing, seesaw breathing) (6:44)
- Upper Ab Gripping (4:52)
- 3 Areas of Breathing to Focus on in Pregnancy (28:29)
- Breathing for birth & bowel movements (4:28)
- What to expect in the 1st trimester & Exercise guidelines
- Navigating Nausea/Morning Sickness
- Weekly Tracking Chart for Healthy Habits/Workouts - 1st Trimester
- Core & Pelvic Health Strength Workouts - Block #1
- Core & Pelvic Health Strength Workouts - Block #2
- Core & Pelvic Stability Circuit Workout
- Morning Mobility Routine
- Evening Wind Down Routine/Exercises
- What to expect in the 2nd trimester
- Navigating common symptoms/changes
- Weekly Tracking Chart for Healthy Habits/Workouts - 2nd Trimester
- Core & Pelvic Health Strength Workouts - Block #1
- Core & Pelvic Health Strength Workouts - Block #2
- 2nd Trimester Core & Pelvic Stability Workout
- Hip & Thoracic Mobility Routine (Morning Mobility)
- Evening Wind-Down Routine 2nd Trimester
- Pelvic Floor Release/Relaxation Circuit & Tips (5:40)
- Your Guide to Optimal Baby Positioning
- What to expect in the 3rd trimester
- Tips for Constipation
- Holistic Health for Labor Prep
- Pelvic Health Tips for Traveling in Pregnancy
- Weekly Tracking Chart for Healthy Habits/Workouts - 3rd Trimester
- Core & Pelvic Health Strength Workouts - Block #1
- Core & Pelvic Health Strength Workouts - Block #2
- 3rd Trimester Core/Pelvic Stability Circuit
- Labor/Birth Prep Workouts
- 3rd trimester morning mobility for labor/birth prep
- 3rd trimester evening wind-down routine
- What to do if baby is breech??
- Labor Training Workout (5:34)
- Perineal Massage - How to & when to start for birth prep (11:25)
- Can you induce labor naturally?!
- Signs of labor & How to know labor is starting
- Miles Circuit (4:47)
- Different levels of the pelvis & why pelvic/hip mobility is important (7:18)
- Stages of labor & movements for each stage (17:31)
- How to use the peanut ball to support your body & baby in labor (14:50)
- Breathing for Contractions & Natural Pain Relief/Comfort Strategies for Labor (7:53)
- Pushing Prep - How to push & tips to make your pushes more effective (5:13)
- All Things Perineal Tearing
- Preparing for Postpartum in Pregnancy
- Round ligament pain/tension
- Low back pain (13:55)
- Pubic symphysis pain or dysfunction (SPD)
- Tailbone pain
- Postural discomfort (midback/neck pain and tension) (8:59)
- SI joint pain
- Lateral hip pain
- Diastasis recti & abdominal doming/coning (12:02)
- Stress urinary incontinence (leaking with coughing/sneezing, exercise, etc.)
- Pelvic organ prolapse (heaviness, pressure, or bulging in pelvic floor)
- Pain turning over in bed/difficulty getting comfortable in bed (7:57)
- Bladder Urgency
Core to Floor
A Holistic Prenatal Program to help you navigate each trimester
Learn how to train your body holistically to support you & your growing baby
