Postnatal Core & Pelvic Floor

Postnatal Core & Pelvic Floor

Have you completed our 6 week Core Restore series and are ready for more? Here you will find a variety of core and pelvic floor specific circuits ranging from continued rehabilitation to advanced core work and how to know when you are ready to step things up.

RECOMMENDED EQUIPMENT:
*Mat
*Yoga block
*Mini resistance band loop
*Light weights

DISCLAIMER:
Please consult with your physician or health care provider before beginning any exercise program. The LUNA Method 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.

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Postnatal Core & Pelvic Floor
  • Pelvic Floor Strengthening Circuit 1

    This pelvic floor strengthening circuit should be done after mastering our fundamentals to continue to cultivate a deeper connection to your inner core and pelvic floor while continuing to build off of your strength.

    RECOMMENDED EQUIPMENT:
    *Pilates Ball
    *Mat

    DISCLAIMER:
    Please consult with y...

  • Pelvic Floor Strengthening Circuit 2

    This pelvic floor strengthening circuit should be done after mastering our fundamentals to continue to cultivate a deeper connection to your inner core and pelvic floor while continuing to build off of your strength.

    RECOMMENDED EQUIPMENT:
    *Pilates Ball
    *Mat

    DISCLAIMER:
    Please consult with yo...

  • Pelvic Floor Strengthening Sequence 3

    This circuit will teach your pelvic floor to work in harmony with the rest of your body as you move!

    RECOMMENDED EQUIPMENT:
    *Pilates Ball
    *Mat

    DISCLAIMER:
    Please consult with your physician or health care provider before beginning any exercise program. LUNA Mother Co is not a licensed medica...

  • Pelvic Floor Lengthening Sequence 1

    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...

  • Pelvic Floor Lengthening Sequence 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...

  • Pelvic Floor Lengthening Sequence 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...

  • Pelvic Floor Lengthening Sequence 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...

  • Pelvic Pain Circuit 1 (All levels)

    This circuit is designed to help rebalance the pelvis, build stability, and prevent + relieve symptoms of symphysis pubis dysfunction, SI joint pain, sciatica, and pelvic instability.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Yoga block or firm pillow
    *Resistance band loop

    DISCLAIMER:
    Please consult with yo...

  • Pelvic Pain Circuit 2 (All Levels)

    Join Stephanie for this core focused workout that will help build strength, control, and stability while also helping to prevent and ease pelvic pain during pregnancy and/or postpartum.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Your beautiful body

    DISCLAIMER:
    Please consult with your physician or health car...

  • Core & Pelvic Floor Circuit 1 (Intermediate)

    This intermediate core circuit should be done after mastering our fundamentals to continue to cultivate a deeper connection to your inner core and pelvic floor while continuing to build off of your strength.

    *This class was filmed during the COVID-19 crisis with limited resources and without our...

  • Core & Pelvic Floor Circuit 2 (Intermediate)

    Gain strength, build a deeper connection to your pelvic floor and core, and increase balance and stability with this deep core focused workout.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Pilates ball (a kid's bouncy ball or a firm pillow also works)
    *Chair

    DISCLAIMER:
    Please consult with your physician or he...

  • Core & Pelvic Floor Circuit 3 (Intermediate)

    Postnatal Core • 15m

    Gain strength, build a deeper connection to your pelvic floor and core, and increase balance and stability with this core focused workout.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Yoga block

    DISCLAIMER:
    Please consult with your physician or health care provider before beginning an...

  • Pre/Postnatal Core & Pelvic Floor Circuit 1 (Intermediate)

    Gain strength, build a deeper connection to your pelvic floor and core, and increase balance and stability with this deep core focused workout.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Pilates ball (a kid's bouncy ball or a firm pillow also works)

    DISCLAIMER:
    Please consult with your physician or health ca...

  • Pre/Postnatal Core & Pelvic Floor Circuit 2 (Intermediate)

    Gain strength, build a deeper connection to your pelvic floor and core, and increase balance and stability with this deep core focused workout.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Resistance band or tube

    DISCLAIMER:
    Please consult with your physician or health care provider before beginning any exerci...

  • Postnatal Sliding Core Circuit 1 (Intermediate)

    Ready to up-level your core work a bit? This core focused workout uses a sliding disc to add more of a challenge and get you connecting even deeper to your inner core. (If you don't have one, don't worry! A paper plate, magazine, or board book works well on carpeted floors, while a sock on your s...

  • Postnatal Sliding Core Circuit 2 (Intermediate)

    Ready to up-level your core work a bit? This core focused workout uses a sliding disc to add more of a challenge and get you connecting even deeper to your inner core. (If you don't have one, don't worry! A paper plate, magazine, or board book works well on carpeted floors, while a sock on your s...

  • Pre /Postnatal Core and Glute Circuit (All Levels)

    Gain strength, build a deeper connection to your pelvic floor and core, and increase balance and stability with this deep core and glute focused workout.

    RECOMMENDED EQUIPMENT:
    *Mat
    *Mini Resistance Band
    *Light hand weights 2-3lbs (optional)

    DISCLAIMER:
    Please consult with your physician or ...

  • Core & Upper Body Circuit 1 (Intermediate)

    Gain strength, build a deeper connection to your pelvic floor and core, and get in an upper body workout with this deep core focused circuit!

    RECOMMENDED EQUIPMENT:
    *Mat
    *Set of light hand weights

    DISCLAIMER:
    Please consult with your physician or health care provider before beginning any exerci...

  • Plank Prep

    If you have completed our Core Restore series and have mastered the core connection breath and are feeling ready to start incorporating more advanced core exercises such as planks into your routine, this is where to start!

    RECOMMENDED EQUIPMENT:
    *Your beautiful body

    DISCLAIMER:
    Please consult ...

  • Return To Crunches, Sit Ups & Advanced Core Exercises

    If you have completed our Core Restore series and have mastered the core connection breath and are feeling ready to start incorporating more "traditional" and advanced core exercises such as crunches, sit ups, bicycles, and the like into your workout routine, then start here and DON"T SKIP THIS V...

  • Advanced Core Circuit 1

    This circuit is for our postpartum mamas who have completed the Core Restore series and have established a strong foundation of strength, are able to move through our intermediate core workouts with proper tension to task, and are ready to start up-leveling their core work to build off of your st...

  • Advanced Core Circuit 2

    This circuit is for our postpartum mamas who have completed the Core Restore series and have established a strong foundation of strength, are able to move through our intermediate core workouts with proper tension to task, and are ready to start up-leveling their core work to build off of your st...

  • Advanced Core Circuit 3

    This circuit is for our TTC and advanced (postpartum) mamas who have completed the Core Restore series and have established a strong foundation of strength, are able to move through our intermediate core workouts with proper tension to task, and are ready to start up-leveling their core work to b...

  • Functional Core Strength & Stability Circuit

    Your inner core plays an integral part in the stabilization of your spine, ribs, and pelvis as you move through your day. Train your core in a way that not only increases strength and stability, but also trains your core to fire in anticipation of daily life, like picking up and carrying your kid...