(7 min) This is a restorative version of the Twist and Roll, and one of my absolute favorites for pregnant folks! Appropriate and feel-good for everyone to improve hip extension and thoracic mobility.

(6 min) This is one of my favorite movement sequences, and I use it in many longer classes! Wonderful for releasing the hip flexors and psoas as well as thoracic spine rotation.

(9 min) This is a short practice dedicated to those who struggle to “find” and activate their pelvic floors.

(10 min) All of my favorite SI stabilization movements in one quickie, standing only routine!

(5 min) This is a strength building tutorial that will ~literally~ kick your butt! Great for those training or struggling with running or walking.

(4.5 min) This is a quick routine designed for folks who need to both release and control their pelvic floors (think tight & weak!).

(25 min) This is a necessary and highly recommended sequence for all folks with breath and pelvic floor dysfunction!

Learn how to breathe, mobilize, and strengthen through thoracic rotation range of motions, all while staying close to the floor!

(5 min) This is a fantastic thoracic spine and back stretch that feels so good!

(10 min) This is an intense core and glute sequence that uses the support of a chair to support maximal stability and neuromuscular re-education. Don’t skip the chair!

Welcome to tabletop edition of week 3! This is a class that begins in tabletop and emerges into long lines of the body to work the core in dynamic ways that serve us in parenting. It’s also really fun!

(10 min) This is a super fun way to begin exploring core stability with dynamic floor movement. Connect to how your baby is moving and start rolling around!

(9 min) Critical for pelvic health, this class lights up your gluteus medius muscles that stabilize you when you walk and move! We add weight for added deep core strength and recovery.

(8 min) In this sequence, we’ll build on last week’s skills and add a bit of weight, cross body work, and single leg balance challenge! This is a great way to gently work the whole core, glutes and upper body.

(9 min) In week 2, we’re digging into one of my favorite movements that is amazing for reducing pelvic floor heaviness and improving glute and deep core strength!

(8 min) Underrated but soooo necessary, this sit to stand mini workout will ensure that you’re hinging, building functional glute strength, and ready to get out of a glider holding a baby!

(10 min) An essential practice for deep core activation, all while in a position where you can hang out with your baby!

Welcome to The Postpartum Essentials Course!

This is a foundational, can’t miss video, all about how to activate the deep core. We’ll build on this in everything we do!

No props needed!

(5 min) This is one of my favorite glute exercises! Build muscle close to the floor while working on pelvic alignment.

(4.5 min) This is a fantastic practice for those dipping a toe into core work and particularly accessible for those in pregnancy and postpartum. Get glute work, core stability, and eccentric loading all in one sequence!

(2.5 min) This is a sweet core workout that can be extensively modified to meet a huge range of strength and skill levels!

(5 min) This is a deep core and stability movement that uses a pilates ball for effective feedback!

This is a short and sweet practice that is fantastic when you're experiencing deeper pelvic pain and need to get gravity out of the equation!

(5 min) This is a fantastic way to connect with your deep core in early postpartum days, or any old time! Take your time and be sure to reference “TA Activation” if you’re not sure about engaging your transverse abdominis correctly.

(3 min) This unique spinal mobility drill focuses on lower lumbar and pelvic mobility. It feels extra good on everyone, but especially pregnant folks who might benefit from a little more space!

(28 min) This is a full spectrum slow flow practice designed to both engage and release the adductors (inner thighs), which are neurologically connected to the pelvic floor.

(4 min) Excellent for all bodies but perfect for pregnant folks, this is a deep core exercise using thoracic rotation. Expect this one to be full of sensation!

(4 min) Essential for thoracic rotation support, which everyone needs! Learn how to separate the movement of the pelvis with the movement of the thoracic spine.

(5.5 min) This is a quick upper body workout using bands!

(6 min) This is a brief lower body workout using resistance bands!

(3 min) This is a spicy and challenging way to work hip rotation as well as some glute and upper body strength! Please note that you should feel very comfy in a deep squat to do this successfully. if that’s not the case, try Sumo Squat Twist.

Props: 1-3 lb hand weights.

(9 min) This is a short and sweet class that combines classical core work with nervous system balancing. Prepare to cross midlines, breathe, and move.

Props: optional hand and ankle weights

(2.5 min) A phenomenal precursor to Hip Dips, this is an essential hip mobility and strength movement that is more accessible!

This is a short routine that can be an absolute game changer!

If you're struggling with incontinence in relation to impact (jumping, running, etc.) this is for you!

This is a very gentle introduction to eccentric core engagement.

If you're in a place where you want to connect more to your core strength but the idea sends shivers down your spine, this is a safe way to begin.

A fantastic "priming" movement for waking up the glute medius muscles.

This funnily named movement is one of my all time favorites, and a great way to release the pelvic floor.

Do lunges make your back hurt? If so, this is for you!

One of my favorite customizable lunge sequences, this is great for all levels of folks looking to build strength. 

Essential if you've had a babe (or two)!

This is a slow work strength class is a way to soothe your nervous system while focusing on whole upper body strength and mobility.

This is a super fun, beautiful class that focuses on primal human movement as an evolution from baby to grown up.

This is a close-to-the-floor class that works deep core musculature.

If you're struggling with thoracic rotation, this is a great place to begin!

A beautiful and easy way to begin activating your core with rotation!

This tutorial uses a very light loop band to get both the deep core and hip flexors firing!

If you're working on getting into a high impact sport but struggling with incontinence or prolapse, then this is for you!

If you're struggling with abdominal pain, hip flexor discomfort, or thoracic rotation challenges, this is a fantastic all in one!

Roll just like your baby does and find your deep core.

This was the exercise that healed my diastasis while I was pregnant with my twins!

This is a fantastic pelvic floor release and glute strengthener while also working thoracic rotation and strength at the same time.

This is an awesome core sequence appropriate for both beginners and experienced movers! 

This is a multitasking movement that is fantastic for folks struggling with glute and core weakness.

A must have if you experience SPD or any pain with transitional movements and/or incontinence.

A lovely way to re-engage with core work during or after a pregnancy or while supporting yourself through pelvic pain.

Three progressive options work quads, glutes, core, and shoulder stabilizers. 

Get the obliques, transverse abdominis, and rectus abdominis firing eccentrically while standing at the wall!

This is a beautiful place to begin when you're newly postpartum, returning from an injury, or simply cannot get your pelvic floor to fire. 

If you're pregnant or had a vaginal delivery, this is a must-watch! Learn more about perineal tears and what the specific grading means from a musculoskeletal perspective.

Painful sex postpartum got you down? If you had a vaginal delivery, scar tissue may be contributing to this experience.

This is a great place to start if you're seeking support for your scar healing journey!

This is a really foundational skill that is critical to building functional strength while also releasing the pelvic floor!

My favorite go-to morning stretch! Perfect if you are feeling just yucky, or have deeper pelvic pain and need a release.

This is a short tutorial on how to activate the transverse abdominis, the deepest muscle in the abdominal wall.

Although this class is designed for folks with superficial pelvic floor dysfunction, it's a fantastic and foundational class for everyone!

Release your psoas in this beautiful supported pose.

This brief tutorial brings both strength and length to the psoas and other major hip flexors.

This is another variation on the many psoas engage and release videos!

This sweet practice takes a look at a foundational skill; rotation of the thoracic spine while keeping your hips stable and safe!

Explore rotation of all stripes in this sweet and brief practice.

This is an awesome way to get your deep core going while supporting breath mechanics.

Easy to do with no equipment, this movement quickly gets your derriere burning. 

Named for an amazing momma, this movement packs a punch!

This gentle strength building class focuses on deep core activation without gripping.

This is a beautiful and brief movement to explore the full range of possibilities in your hips!

This is a beautiful sequence focused on self-release of abdominal tissue.

This is a short and sweet practice designed to improve thoracic rotation in gait.

This is a key skill for neurological re-education of your deep core muscles!

This is a beautiful class focusing on opening the front of the body including the abdomen and hip flexors.

This is a sweet practice designed to open the front and side of the torso.

In my clinical practice, I frequently do a super soothing abdominal release that my clients love. This is the self-release version, and it feels soooo good! 

A tiny snippet of the longer "Get Bouncy with It" series, this is a great place to begin if you are starting to explore impact work.

For those who have mastered basic TA activation and want something a bit more challenging, this is for you! 

This fun and juicy class works on balancing the front and back of the hip joint, leading to a lot of fun glute and hip flexor work.

One of the most foundational movements to activate the core, this is a fantastic endurance movement for pregnancy, postpartum, incontinence, or really any time of life.

Build reflexive, responsive core engagement to support the process of having created life! 

I love this practice to really get into the feet effectively.

This funky floor movement is great for opening the chest and mid-upper back!

A response to a request from a beloved client, this is a brief video for foundational strength work while wearing or holding your baby!

This is a short, chair-based mobility practice for those who are either pregnant or have just recently given birth (or really anyone who want something effective but gentle!).