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Core Power

Reclaim Your Core + Pelvic Floor Strength

Core Power

  1. Start Here

    4 lessons
    1. Welcome (6 min)
    2. Pep Talk (2 min)
    3. Intro to the Pelvic Floor (8 min)
    4. Diagnostic (12 min)

  2. Fundamentals

    4 lessons
    1. Pelvic Floor Exercises (8 min)
    2. Intro to Pelvic Floor Release (9 min)
    3. Pelvic Floor Cheatsheet
    4. Diastasis Cheatsheet

  3. Level 1: Connect

    16 lessons
    1. 5 Breaths (1 min)
    2. Day 1 Abs (16 min)
    3. Day 1 Yoga (11 min - Savasana Meditation)
    4. Intro to Release Work (9 min)
    5. Day 2 Abs (8 min)
    6. Day 2 Yoga (13 min)
    7. Day 3 Abs (8 min)
    8. Day 3 Yoga (11 min)
    9. Day 4 Abs (8 min)
    10. Day 4 Yoga (12 min - Savasana Meditation)
    11. Pelvic Floor Release (8 min)
    12. Day 5 Abs (8 min)
    13. Day 5 Yoga (12 min)
    14. Level 1 Test (5 min)
    15. Level 2 Heads Up (1 min)
    16. Level 1 Test

  4. Level 2: Engage

    15 lessons
    1. 5 Breaths (1 min)
    2. Day 1 Abs (17 min)
    3. Day 1 Yoga (14 min - Savasana Meditation)
    4. Pelvic Floor Release (8 min)
    5. Day 2 Abs (8 min)
    6. Day 2 Yoga (16 min)
    7. Day 3 Abs (8 min)
    8. Day 3 Yoga (16 min)
    9. Day 4 Abs (8 min)
    10. Day 4 Yoga (12 min)
    11. Pelvic Floor Release (8 min)
    12. Day 5 Abs (8 min)
    13. Day 5 Yoga (14 min)
    14. Level 2 Test (6 min)
    15. Level 2 Test

  5. Level 3: Activate

    16 lessons
    1. 5 Breaths (1 min)
    2. Day 1 Abs (14 min)*
    3. Day 1 Yoga (15 min - Savasana Meditation)
    4. Pelvic Floor Release (8 min)
    5. Day 2 Abs (7 min)
    6. Day 2 Yoga (18 min)
    7. Day 3 Abs (7 min)
    8. Day 3 Yoga (12 min)
    9. How's it going?
    10. Day 4 Abs (7 min)
    11. Day 4 Yoga (10 min)
    12. Pelvic Floor Release (8 min)
    13. Day 5 Abs (7 min)
    14. Day 5 Yoga (11 min)
    15. Level 3 Test (8 min)
    16. Level 3 Test

  6. Level 4: Integrate

    15 lessons
    1. 5 Breaths (1 min)
    2. Day 1 Yoga (10 min - Savasana Meditation)
    3. Day 1 Abs (12 min)
    4. Pelvic Floor Release (8 min)
    5. Day 2 Yoga (13 min)
    6. Day 2 Abs (8 min)
    7. Day 3 Yoga (13 min)
    8. Day 3 Abs (8 min)
    9. Day 4 Yoga (15 min)
    10. Day 4 Abs (8 min)
    11. Pelvic Floor Release (8 min)
    12. Day 5 Yoga (14 min)
    13. Day 5 Abs (8 min)
    14. Level 4 Test (3 min)
    15. Level 4 Test

  7. Level 5: Advance

    15 lessons
    1. 5 Breaths (1 min)
    2. Day 1 Yoga (11 min - Savasana Meditation)
    3. Day 1 Abs (14 min)
    4. Pelvic Floor Release (8 min)
    5. Day 2 Yoga (12 min)
    6. Day 2 Abs (8 min)
    7. Day 3 Yoga (10 min)
    8. Day 3 Abs (8 min)
    9. Day 4 Yoga (15 min)
    10. Day 4 Abs (8 min)
    11. Pelvic Floor Release (8 min)
    12. Day 5 Yoga (11 min)
    13. Day 5 Abs (8 min)
    14. Level 5 Test (8 min)
    15. Level 5 Test

  8. Level 6: Transform

    16 lessons
    1. 5 Breaths (2 min)
    2. Day 1 Yoga (11 min - Savasana Meditation)
    3. Day 1 Abs (9 min)
    4. Pelvic Floor Release (8 min)
    5. Day 2 Yoga (14 min)
    6. Day 2 Abs (8 min)
    7. Day 3 Yoga (17 min)
    8. Day 3 Abs (8 min)
    9. Day 4 Yoga (10 min)
    10. Day 4 Abs (8 min)
    11. Pelvic Floor Release (8 min)
    12. Day 5 Yoga (13 min)
    13. Day 5 Abs (8 min)
    14. Level 6 Test (7 min)
    15. Level 6 Test
    16. How did it go??

  9. Bonus Materials

    4 lessons
    1. Can I make my pelvic floor or diastasis worse? (1 min)
    2. Your Birth Relates to Your Core: C-Section & Birth Trauma (3 min)
    3. Pelvic Organ Prolapse (Birth & Beyond Guest Speaker 4/21/23)
    4. C-section Scar Mobilization

How it works

Progressive Training

Different ab workouts each week provide consistency without monotony as you build strength systematically

Mind-body Connection

Weekly guided meditations support your body's natural healing process

Pelvic Floor Care

Twice-weekly release sessions prevent tension and overtraining

Here's what moms like you have to say...

Maggi, mom of 2

"You saved my pelvic floor! I could feel that I was going to tear badly if I pushed so I didn't want to do that. Plus the pushing didn't even work when I tried it. So I literally thought of Sarah in that moment of terrible pain and how I should inhale and relax the pelvic floor on my next contraction and I did and she came falling out! Sarah, thank you SO MUCH."

Jennifer, mom of 2

"I finally understand why years of kegels never felt quite right! If you know nothing about your pelvic floor or just know something isn't right but not how to fix it, this is the place to be! I learned how the pelvic floor functions so now I can visualize it as I exercise it."

Michelle, mom of 2

My pelvic floor was a mess after the birth of my first child. While I heard that pregnancy is not kind to the pelvic floor, I had assumed it wouldn't affect me because I was having a c-section. Boy was I wrong! This really helped me understand the anatomy of the pelvic floor and guided me towards effective tools to help me strengthen mine.

Live without limits - from carrying your little ones to living your fullest life

Finally, a progressive program that rebuilds your strength from the inside out!

Get lifetime access to a comprehensive 6-level program designed specifically for postpartum moms (and pregnant moms through level 3).

 

THE GIST:

  • 6 levels of core + pelvic floor work
  • different ab workout every week
  • different yoga class every day
  • progress at your own pace
  • will take you around 2 months to complete the whole thing

 

What You'll Get:

  • Complete 6-level progressive program that meets you where you are

  • Essential breathing technique instruction for proper core engagement

  • Targeted exercises that strengthen both your core and pelvic floor

  • Clear video demonstrations and detailed instructions

  • Educational content about diastasis recti and pelvic floor function

  • A structured path to sustainable, long-term strength

 

Program Structure:

  • 6 Comprehensive Levels that build upon each other progressively

  • Self-Paced Progress - some levels might take one week, others three

  • Clear Progress Markers with level completion tests so you know exactly when to advance

  • Personalized Starting Point with a diagnostic welcome video to assess your diastasis and identify specific pelvic floor concerns

  • Regular Community Challenges to keep you motivated and connected on your journey

 

BONUS: Core Knowledge Workshop (Value: $67) Understanding your body is the key to lasting strength. This 3-hour workshop teaches you exactly how your core and pelvic floor work together, so you can get even better results from your Core Power exercises.

 

This Program is Perfect For You If...

  • You're at least 6 weeks postpartum and ready to rebuild strength

  • You want to fix issues like leaking, pain, or discomfort

  • You're looking for a structured approach to postpartum recovery

  • You're pregnant and want to maintain core strength in a way that's mindful of your changing body and growing baby (levels 1-3)

  • You're ready to feel strong and confident in your body again

 

One-time payment of $147 -- Includes lifetime access to all program materials + Core Knowledge Workshop

Questions? I'm here to help! Email [email protected] with any questions about the program.

Note: Not recommended for moms seeking high-intensity workouts or quick-fix solutions. Please consult your healthcare provider before starting any exercise program.