Core Before 4 Week Program

5 Seasons

This 4 week series focuses solely on helping you to create a true connection to your pelvic floor and inner core during your pregnancy, giving you the tools needed to build and maintain a strong, functional inner core unit through your entire pregnancy, heal faster post birth, and help to prevent Diastasis Recti & pelvic floor injury after pregnancy. Begin by mastering our diaphragmatic breathing and our core connection foundations. From there, start with week one's video. You will do this video each day (with 1-2 days of rest) for the entire week, and then move on to the next week. Every video builds off of the strength and connection you built the week prior, so it important not to skip!

*You can do this program at any point in your pregnancy (and if you do it early on in your pregnancy, you can revisit it any time) however if you are 36 weeks and above, we recommend focusing on regular practice of diaphragmatic breathing and our core connection breath technique, as well as beginning to incorporate pelvic floor lengthening exercises into your weekly routine. Visit our "Birth Prep" section for more.

DISCLAIMER:
Please consult with your physician or health care provider before beginning any exercise program. LUNA Mother Co is not a licensed medical care provider and therefor the information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

6 Episodes

09:54

Prenatal Core Before Week 4 Circuit
Episode 1

Prenatal Core Before Week 4 Circuit

Episode 1

This 4 week series focused solely on helping you to create a true connection to your pelvic floor and inner core during your pregnancy, giving you the tools needed to build and maintain a strong, functional inner core unit through your entire pregnancy, heal faster post birth, and help to prevent...
15:52

Pelvic Floor Lengthening Sequence 1
Episode 2

Pelvic Floor Lengthening Sequence 1

Episode 2

The pelvic floor needs to be able to lengthen and contract to function optimally, and a weak pelvic floor is not always the cause of pelvic floor dysfunction. Having a too-tight pelvic floor can also often be the cause and kegels can make it worse! This lengthening circuit can help release overac...
13:52

Pelvic Floor Lengthening Sequence 2
Episode 3

Pelvic Floor Lengthening Sequence 2

Episode 3

The pelvic floor needs to be able to lengthen and contract to function optimally, and a weak pelvic floor is not always the cause of pelvic floor dysfunction. Having a too-tight pelvic floor can also often be the cause and kegels can make it worse! This lengthening circuit can help release overac...
10:19

Pelvic Floor Lengthening Sequence 3
Episode 4

Pelvic Floor Lengthening Sequence 3

Episode 4

The pelvic floor needs to be able to lengthen and contract to function optimally, and a weak pelvic floor is not always the cause of pelvic floor dysfunction. Having a too-tight pelvic floor can also often be the cause and kegels can make it worse! This lengthening circuit can help release overac...
08:12

Prepare To Push
Episode 5

Prepare To Push

Episode 5
10:21

Positions For Labor & Pushing
Episode 6

Positions For Labor & Pushing

Episode 6

Learn some of the different positions you can use throughout your labor that can help make you more comfortable and relaxed, allow for the pelvis top open to make it easier for baby to descend, as well as different positions for the pushing stage of labor. You can also use these movements to prep...
Core Before Week 4 Calendar
36.6 KB

Core Before Week 4 Calendar

36.6 KB

Print this calendar for more daily guidance on incorporating workouts and more!