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Core to Floor - Prenatal Core & Pelvic Floor Foundations
Introduction & How to Use this Program
Medical Disclaimer
Introduction & What to Expect (2:59)
Optimize your Breathing & Rib Cage Mobility during Pregnancy
Why practice daily positional breathing & rib mobility in pregnancy?
Back Body Expansion Breathing Exercises (10:41)
Rib Mobility Breathing Exercises (5:39)
Side Body Release Breathing Exercises (7:28)
First Trimester
Circuit #1 (19:46)
Circuit #2 (17:19)
Circuit #3 (22:15)
1st Trimester - Circuit Workout Tracker
Core & Pelvic Floor Workouts - 2nd Trimester
Circuit #1 (19:07)
Circuit #2 (18:12)
Circuit #3 (14:47)
2nd Trimester - Circuit Workout Tracker
Core & Pelvic Floor Workouts - 3rd Trimester
Circuit #1 (19:52)
Circuit #2 (14:16)
Circuit #3 (14:32)
3rd Trimester - Circuit Workout Tracker
Holistic Pregnancy Wellness Tips
Tips for Better Sleep In Pregnancy
Supplement Recommendations
Pelvic Floor Release & Pelvic Mobility
Why & how to learn to relax the pelvic floor in pregnancy (5:51)
Pelvic & hip mobility - How to open different levels of the pelvis (7:18)
Pelvic Floor Release & Mobility Circuit #1 (13:00)
Pelvic Floor Release & Mobility Circuit #2 (14:06)
Labor/Birth Prep Foundations
Breathing Techniques for Contractions (3:56)
Open Glottis Pushing vs. Closed Glottis Pushing (Pushing Prep) (5:13)
3 Tips for Pelvic Floor Relaxation during Labor/Birth (3:57)
Labor Training Workout (5:34)
Peanut Ball Positions for Labor (14:50)
Perineal Massage for Birth Prep (4:45)
Common Abdominal Exercises & Modifications for Pregnancy
Front planks (3:58)
Side planks (3:49)
Russian Twists (3:08)
Leg lifts (3:59)
Crunches (4:21)
In and outs (3:31)
Bonus Section - Where to start in your postpartum recovery??
Goals & Education for the first 4 weeks (Vaginal birth)
Goals & Education for the first 4 weeks (C-section birth)
General Timeline for Return to Exercise
When to see your local pelvic floor therapist?
Exercises Weeks 0-3 (19:14)
Exercises Weeks 4-6 (19:07)
C-Section Early Mobility Exercises (8:31)
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Why & how to learn to relax the pelvic floor in pregnancy
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