Ab Rehab Core Activation Series... What Is It?!

This quick and easy 2-min core activation exercise series fires up your deep core muscles to help improve core & pelvic floor function.

Ever feel the 'urge' to pee, or accidentally leak urine while exercising, running, jumping, sneezing, laughing, etc.?

You may have been told that these 'oops' moments are just 'part of womanhood,' but girl, I promise you that is so false!

Sure, it's exceedingly prevalent, but that doesn't mean we should throw up our hands, chuck on an expensive pair of absorbent underwear, and just accept it as a part of our lives now. HARD NO. We CAN Fix this!

As promised, here's a tutorial showing our signature 2-min core activation series...

Try it before your next workout, or just implement it as part of your daily routine to teach your core how to stay consistently connected. We promise you won't regret it!

Are You Dealing with Any of the Following Issues?

  • Leaking
  • Back Pain
  • Pain with Intimacy
  • Poor Posture
  • Abdominal Distension
  • Lower Belly 'Mom Pooch'
  • C-Section Apron

... Or maybe your core just feels 'off' since having kids...?

You're not alone ... All of this is actually very common. And good news... it CAN be fixed!

Whether you had a baby 2 months ago or 12 years ago,
my Ab Rehab Course with Custom Coaching can be effective to help
you heal, flatten & strengthen your core unit & pelvic floor
(the right way) once and for all!

The 12-Week Post Pregnancy Ab Rehab Course with Coaching is a full body, comprehensive approach to healing your core. Clients work privately one on one with our resident post natal experts throughout the course for assessments, form checks, feedback, customizations to their program and unlimited support.

Unlike other programs out there, our full body comprehensive approach includes reprogramming breathing patterns, improving posture, improving alignment, and teaches proper activation with on demand videos and live coaching interaction with experts.

We address mechanical restrictions like rib flare, pelvic floor dysfunction, hypertonic pelvic floor, hypotonic pelvic floor, prolapse, and correcting motor skills with easy to follow, on-demand video protocols and routines that can be done right at home.

The best part is you get to work privately & directly with our resident pelvic floor therapists & post natal core experts to customize your program for your unique needs & goals!

 

What does the coaching include, exactly?

  • Submission of Assessment (Pelvic Floor, Breathing, Rib Flare, Posture) for review from our Physical Therapist and Core Experts.
  • Assessment and customization of the plan from our expert coaches for your specific core needs.
  • Access to our Physical Therapists and Core Experts anytime for coaching, support, repeat form checks, and any help you need throughout the program.

This Program is Designed to Help with the Following:

Diastasis Recti: Separation of the muscles along the midline of the abdomen and weakness of the linea alba.
 
Mommy Pooch: A result of diastasis recti or result of core dysfunction of the lower TA's
 
Improving Ab Definition and Strength: Whether you're 6 weeks post pregnancy or 16 years, your core can't heal without proper training and activation. No matter your time post partum, it's never too late to heal, improve and fix core dysfunction and weakness.
 
Incontinence: Leaking isn't cool. And although it's common, it's certainly not normal. We work to fix this program while also taking a look at the root cause (hint: it's not always just your pelvic floor causing the issue).
 
Back Pain: This can be caused by many things: weakness, diastasis or even c-sections. Yes really! We cover all of that and more in this program. Ridding back pain and educating you on where this may be stemming from.
 
Confidence: This is listed last, but not least. Your body matters and if you aren't happy with yours, we need to change that. Feeling comfortable in your own skin and confident in your appearance, strength and function has a trickle down impact on everything from our mood, our relationships and sex life. My goal is to help you feel on top of the world with your ideal Mom bod. It's 1000% ok to want your body back post baby!
 
C-Section Scar (for our C-Section Moms): Appearance improvement (c-section apron) plus complete c-section recovery and healing protocols including birth trauma, lymph drainage, tissue work (skin, muscle and organ layer) and strategic breath protocols to re-connect with lower TA's which are disconnected from the trauma of the surgery.  
Start the Ab Rehab Course & Coaching Today!

The Ab Rehab is built on three phases with science based routines building your strong, flat, functioning core & pelvic floor safely.

Each days routine is laid out for you with on-demand videos from any device and we your progress tracked for you!

20-40 minute follow along routines that can be done together or split up throughout your day to fit your busy schedule, right at home!

Safe and effective for pre pregnancy, pregnancy, post pregnancy and every stage of motherhood.

Medically proven to prevent + heal. Recommended by OBGYN's, Physical Therapists, Midwives & medical professionals worldwide.  


This Program Includes:

  • Learn how to properly activate your core & pelvic floor
  • Full C-Section Recovery Plan (included for FREE!)
  • Access to daily on-demand, follow along videos led by experts
  • Diastasis, Posture, Pelvic Floor, and Rib Flare Assessments & feedback
  • Supplemental & Core Troubleshooting Workouts
  • Phase by phase abdominal warmup, ab rehab moves, ab circuits, posture, pelvic floor and strength workouts and more.
  • Access to the optional private Facebook Group for Community support
  • **Access to our Physical Therapists and Core Experts for direct coaching support!

Frequently Asked Questions about the 12-Week Ab Rehab Program:

We get A LOT of questions about this program, every day. Here are the answers to some of the most common ones to help you decide if this program is right for you!


1. WHAT EQUIPMENT IS NEEDED?

The following equipment is necessary for the course:

 

✔️ Small Exercise ball (can be a kids play ball)

✔️ Resistance Band - light to medium, Hip Circle (circular resistance band)

✔️ A bench or an object in your home that serves as a bench (like a chair).

✔️ Foam Roller


[The following additional equipment is optional for the course]

 

✔️ Light-Medium dumbbell weights

✔️ TRX Band


2. HOW MUCH TIME DO I NEED TO COMMIT EVERY DAY?
You will need to commit between 25-45 min a day for most phases. This time can increase depending upon the additional resources and supplemental workouts you use to tailor the course to your specific needs. You can also decrease the amount of time spent on the exercises once you learn the exercises, and can even the Ab Rehab Moves as you pump, drive, or watch TV.

3. WHEN CAN I START POSTPARTUM?
You can start the 12 Week Ab Rehab whenever you feel ready after delivery. The ACOG has updated its guidelines and now recommends that if you had a normal vaginal delivery and healthy pregnancy then a woman can start exercise after delivery when she is ready. Typically this is somewhere between 2-6 weeks post delivery. If you have had a C-Section or other complications, check with your doctor.

4. CAN I DO THIS PLAN IF I'M CURRENTLY PREGNANT?
You can! Actually, I recommend it. You will only work up through Phase 3 (omitting phase 4), and will be taking Full Breaths (no half breaths) during the AB Rehab Moves. I would, however, HIGHLY suggest implementing the breathing exercises daily throughout your entire pregnancy. Those are the bread and butter of the program and will help the most for conditioning your body for labor, delivery, and recovery. If you have any concerns, feel free to speak with your doctor.

5. I HAVE A TIGHT PELVIC FLOOR, IS THIS PROGRAM FOR ME?
Yes, most definitely! You will be working on the control aspect of your pelvic floor during the program. This means you will be working on releasing and relaxing your pelvic floor. We have additional resources for you to help you connect to your pelvic floor and learn how to relax your pelvic floor, while still reaping all the benefits of the program.

6. CAN I DO THIS IF I HAVE A HERNIA?
Yes, it is safe to do the program and in fact really beneficial to be able to strengthen everything around the hernia as well as make sure your core is strong and functioning optimally to help ensure the hernia does not worsen over time.

7. I HAVEN'T HAD KIDS, CAN I STILL DO THIS?
Yes! The 12 Week Ab Rehab is for anyone that experiences core and pelvic floor dysfunction (low back pain, weak core, lower tummy pooch, leaking, pelvic pressure, diastasis, prolapse, hypertonic pelvic floor, hypotonic pelvic floor.) Whether or not you have had a baby, the plan will help to strengthen your core, flatten your tummy, strengthen your pelvic floor, and will restore core function.

8. IT'S BEEN 'XYZ' MONTHS/YEARS SINCE MY LAST DELIVERY, IS IT TOO LATE FOR ME TO DO THIS AND SEE GOOD RESULTS?
Once postpartum, always postpartum. The plan is for everyone at any point in their postpartum journey. The plan is a comprehensive course that will help to strengthen your core, strengthen your pelvic floor, heal diastasis, and restore core function. Our clients see and feel results whether they are 2 weeks postpartum or even 20 + years postpartum.
 
Which brings me to my biggest question.... What are YOU waiting for?!
I built this course because EVERY mom deserves to feel like ‘home’ in her own body. To some, that has very little to do with 'looks,' and for others it has a lot to do with it. Neither is wrong. EVERY Mom is entitled to achieving and living her life as her best version of herself. That best version is determined by what’s important to HER. And healing mom from the inside out is a great place to start on that journey!