CORE TO FLOOR
Prenatal Core & Pelvic Floor Foundations Online Program
This online, self-paced program created by a pelvic floor physical therapist and Mom is designed to take the guesswork out of all things core and pelvic floor training during pregnancy! It's time to ditch Dr. Google and learn all you need to know from an experienced professional who specializes in prenatal and postpartum rehab. Come join the fun, learn all about the core and pelvic floor, and strengthen your core effectively during pregnancy to assist you in labor/birth and help you recover faster postpartum!
Inside the CORE TO FLOOR Prenatal Program, You will Find:
You will have lifetime access to this course & updates so you can revisit again at any time!
I'm Kaitlin Hartley, Mom to a toddler and currently pregnant with our 2nd baby, founder of Restore Physical Therapy, LLC, and a Doctor of Physical Therapy. I am a pelvic floor therapist and prenatal and postpartum corrective exercise specialist. I specialize in prenatal, postpartum, and pelvic floor rehab utilizing a holistic, whole body approach!
My wish for you is that you feel confident and empowered training and strengthening your core and pelvic floor during pregnancy. There is so much information out there that it is overwhelming to know what you should be doing! Your body undergoes dramatic changes during pregnancy, birth, and postpartum. This program is here to support you during pregnancy! Proper coordination and function of the core and pelvic floor during pregnancy can help you stay active, decrease aches and pains, minimize severity of diastasis recti, assist you in labor/birth, and help you have a faster recovery postpartum! I want all of this for you, Mama!
Who is the Core to Floor Prenatal Program for?!
Expecting Mamas who want to strengthen their core during pregnancy and prepare their core and pelvic floor for birth
Expecting Mamas who want to stay active throughout their pregnancy and support their changing body with specific, intentional core and pelvic stability workouts
Expecting Mamas in any trimester who want to learn proper pelvic floor and deep core connection to support them in labor/birth and postpartum recovery
Expecting Mamas who want to learn about how to minimize severity of diastasis recti during pregnancy, pressure management, and abdominal doming/coning
Expecting Mamas who want to be empowered to continue to train your core throughout the entirety of your pregnancy by knowing what to do and how to do it
Expecting Mamas who want to ditch the Google searches regarding core and pelvic floor training in pregnancy and learn everything in all in one place from a pelvic floor and prenatal specialist
Frequently Asked Questions
How does the Core to Floor Prenatal Program work?
Do I need to be cleared by my doctor to begin?
When you sign up, you will gain access to the online program through Teachable, where you will have your own portal. The content is organized in modules including educational videos, self-assessment videos, comprehensive core and pelvic stability workouts (3 for each trimester) with PDF's and exercise videos, pelvic floor release and mobility circuits, common abdominal exercise modifications for pregnancy, and a bonus early postpartum recovery section for both vaginal or cesarean births. You will have access to all of this once you sign up & will have lifetime access to any updates/upgrades made!
It is always recommended that you check with your healthcare provider before starting an exercise program. During pregnancy, I recommend checking with your OB or midwife as we want to ensure there are no contraindications to exercise (i.e. being on bed rest or other health issues). However, it is usually safe for Moms to begin an exercise program during pregnancy (even if you weren't working out prior to pregnancy) as exercise has so many benefits for Mom and baby!
When Should I Start the Program?
You can start the program at any time during your pregnancy or even while trying to conceive! All of the core and pelvic stability workouts can be modified or adjusted for any trimester, so really you can complete all of them throughout your entire pregnancy as modifications are provided as needed. Everyone's journey and activity level look different so you may need to modify certain exercises, but these circuits are safe to complete at any stage of pregnancy as long as you have been cleared for exercise by your provider!
What type of equipment do I need?
The recommended equipment includes: resistance band (long one & loop one), yoga block, small ball, or foam roller, and a dumbbell or kettlebell.
*You can always use items around the house to substitute for any of these such as a pillow if you don't have a small ball or anything weighted if you don't have dumbbells!
How long are the workouts in the program?
Each of the core and pelvic stability workouts is designed to only take about 15-20 minutes. You can always tailor the workout to the amount of time you have. Modifications are also provided for the exercises to meet you where you are at. There are 3 core and pelvic stability workouts for each trimester, although they can all be performed safely in all trimesters. You may just need to modify as needed as you progress through pregnancy! The pelvic floor release and mobility circuits should take about 10-15 minutes and also can be tailored to however much time you are able to allow to perform them! Any little bit makes a big difference :)
Who do I contact if I still have questions?
You can contact Dr. Kaitlin directly via email at email@example.com with any additional questions or concerns regarding whether this program may be right for you! I am always happy to answer your questions & help guide you in any way that I can.
Kaitlin is extremely knowledge, patient, and kind. She provides individualized home programs and follows up with you weekly. She is flexible with her schedule and goes above and beyond to make sure you understand your home program. I am so thankful to have met Kaitlin. She helped me prepare a birth plan and helped me learn how to manage diastassis recti throughout pregnancy. I highly recommend her for anyone looking for a pelvic floor PT.
-First time Mom