Core & Floor Programs
Restore and strengthen your pelvic floor and core with these progressive, personalised and evidence-based video programs
Core & Floor programs are suitable for anyone with a pelvic floor and core (hint: that’s everyone!)
- Overactive pelvic floor? Yep – I’ve got you sorted
- Prolapse? Me too! Let me help you decrease those symptoms.
- Incontinence? Yeah, I know about that. Let’s fix it.
- Diastasis Recti? Exercise is better than surgery.
- Weakened pelvic floor? Let’s get strong together.
- Pregnant and want to be the strong for birth? We’ve got your back (and vulva!).
- Or just ready to get fit and strong and join an epic community of restorers? Jump on the Core & Floor train.
You won’t regret it! Read our reviews at the bottom of the page to see how others have found our programs.
In a world where everything feels rushed, these two chats with B where she held such space for me, were a calming balm for the soul.
My intense distrust in our medical system lead me deep into research and I was grateful to find B and her passionate and open dialogue about all things pregnancy, birth and postpartum.
During my birth prep conversation I felt heard, that my fears were not unfounded and that the path I was on was ok. I went away with a spring in my step and some helpful advice on advocating for myself and setting clear boundaries.
I had what could easily be described as a long and tough labour, but I remember a determination to have the labour and birth I wanted for myself and for my baby, and in so many ways I succeeded. A natural labour with a combination of comb, breathing and tens machine with very minimal intervention and only an episiotomy as a last resort.
I had always planned to have a debrief no matter the outcome and I now truly believe any woman who has birthed deserves a safe space to feel heard when she is ready. B created an open space for my partner and I to speak about the experience and help me find my way through some questions that remained, which was followed by some beautiful conversations about partnering and parenting in the first year as tired, emotional and new parents.
I love that B offers time to discuss what is important to each individual without agenda or expectation. I would highly recommend booking yourself time with B wherever you are at in your journey.
Firstly, I wanted to say I have been doing some work exploring and learning my anatomy more, I now can feel where my scarring is from my tear from the birth of my son. How I had never felt it before sounds wild to me now. I also had been doing some massage around my clitoris and have since had digital penetration from my husband that felt pleasurable (first time ever with him and first time in around 11 years since anyone other than myself) and had 2 clitoral orgasms! Thank you so much for our in person session.
I had an amazing 1 on 1 chat with B. She's just such an epic human and she did so much for me in 1.5hrs, it was insane!
It was a BIG chat but so beautifully organic and natural. Her ability to see me through the computer, hear my story and know where to take me was unbelievable.
I've gained so much from core and floor restore over the years and the chat was up there with one of the most mind blowing days I've had I reckon.
I'd recommend booking in a chat with B's team for anyone! It's an investment in your well-being
Ordered online - quick to be delivered to Victoria. Great products and delicious, love the personalised touch to orders, hand written note and Lolly pop 🤣
Good quality pilates ball. I have been using it for the pregnancy program and it has helped me with pelvic floor exercises.
I don’t think I let go of this baby the whole way through my vbac. I was able to have my dream non-medicated birth squeezing this and it probably saved my husbands hand too :) highly recommend!
After having 2 babies already, I was looking for something else to help during the labour of my third, and I don’t think I let go of this comb for the duration of my labour, it was a great tool to help through those contractions.
It’s my first time breast feeding, so I don’t have anything to compare to BUT I have loved these & have not taken them off in my first 2 weeks postpartum (obviously to shower and breastfeed lol).
I have had no nipple damage and I can’t imagine trying to wear a bra without them.
They’re like a little suit of armour for your nips.
Hi B! I have really loved the variety of classes available - there is always something which can fit the time that I have available and the way that my body is feeling at any time, on any day. And for such incredibly generous value to make it really accessible. Thank you! I have loved the way that these classes have made me feel. For the first time I have found the joy that is available in movement for the sake of just moving to feel good, as opposed to the guilt that I always felt when I 'should' have been exercising to somehow, in some way, have a 'better' body. Thank you for everything that you do!
I was skeptical at using just a comb for pain relief. After testing out some Kmart ones I figured I would probably cut my hand due to the comb being so sharp. So I purchased this comb.
Let me tell you, it was an absolute life saver. The make of it is long and I did use both hands on it at one stage. The comb itself is beautiful and smooth and not one bit sharp. One thing that stayed with me from start to finish of labour. Even my husbands fingers couldn’t handle my squeeze.
Even my acupuncturist recommended I use one!!
This is my second time around breastfeeding and these are a game changer. It prevents from having to use nipple balms (who knows how much bubs is actually ingesting) and has kept my nipples from completely cracking.
I umm’ed and ahh’ed about getting the silicone covers, but I’m glad I got them. I wore them once without them and I could definitely feel it.
Easy to keep clean too.
An absolute must and I now call these my bionic nipples!!
Such a wealth of information, high quality classes and excellent instructors. I am really enjoying these classes
Hey B! Just wanted to reach out and say that your program and your antenatal classes helped me so much during my labour with our first just a couple of days ago. Horses breath is a literal game changer and all I could think of was you talking about loose lips!!! Thank you for all the hard work and effort you put into supporting women 🏼 x
I just had my first baby using nothing but this birthing comb and a tens machine, i found it to be very effective and highly recommend!
At breaking point with cracked, blistered and bleeding nipples, I was recommended Silverettes. I paid for express post and they arrived the following day and they certainly lived up to their reputation. Within 24 hours I was getting relief and by 7 days my nipples were completely back to normal and no more pain. Honestly every new mum or even returning mums need these for their breast feeding journeys.
Package Core & Floor Programs and Save
Please note, you don’t need to spend a lot of money on equipment for my programs. If you don’t have specialised equipment, household items will do the same job; use cans as weights, a towel in place of a resistance band and a kid’s ball instead of a Pilates ball.
For those wanting to purchase environmentally friendly, long-lasting products, I’ve connected with products I love, by small businesses whose philosophies align with mine.
Remember, if you are just starting out, START SOFT… use a soft roller and tennis ball and then progress to a harder cork roller and cork ball or spiky ball.
It depends on what life stage you’re at.
My Pregnancy Program is suitable for any pregnant person no matter how early or far along you are. It’s never too late to prepare your body and mind for birth and postpartum.
My Restore Program is a great place to start your postpartum healing journey. Remember, postpartum has no expiry date! Regardless of your age, or your child’s age – it’s never too late to start healing your core and floor. This program is also suitable for people in their preconception period.
If you have experienced a loss of a babe, I am sorry. My program is suitable for you physically. You may not find the language appropriate though, as I talk a little about having a live baby. I apologise for this. I am working on a new program specifically for people who have lost a babe. My thoughts and love are with you.
My Strengthen Program is the perfect follow on from my Restore Program. This program works to build further strength in your core, pelvic floor and the rest of your body. We work much more on harder core exercises here and overall fitness. Please start with my Restore program, even if you have a base level of strength, knowledge or both. My Restore program is less about exercise and more about my techniques to control intra-abdominal pressure (the foundation of Core + Floor). And then how to apply it to exercise and functional movement to prevent further core and floor damage. Having the foundational knowledge my Restore program teaches, is key to successfully completing Strengthen and getting back to exercises and activities you love.
Bundle up the programs and save! You have access to the programs for three years from purchase, so check out my program packages and save up to $98
You do not need to wait six weeks to start your restorative exercises! Protecting yourself and managing your issues, so they don’t get worse, begins from birth.
As long as you don’t have a catheter in, you can start the Restore Program as soon as you feel up to it. You don’t need to wait for your six week check. This is because from the day you give birth, you are engaging in functional movement. Whether that’s getting out of bed or picking your baby up from the floor. Learning safe ways to do these functional, daily movements and build your strength at the same time, is key to ensuring you don’t cause yourself injury in the postpartum period.
So, if you feel up to starting the restore program at two weeks postpartum or would like to wait a few months, that is up to you. Please take it sloooooooow and stay on a module for as long as you need. If you progress and it doesn’t feel right, take it back a module. Pain is your body’s way of saying “hello, something isn’t ok here”.
Please listen to your body and see a health professional if you are concerned. You can find some epic health care providers in my directory.
If you are finding your postpartum period particularly difficult, or would like to chat about your individual pelvic floor, prolapse or core, you can book in a one-one-one session with B to chat through a safe plan and answer any questions you might have.
Firstly congratulations and I hope you’re feeling well.
Secondly, yes you can continue with Restore, especially in your first trimester when you’re energy may be low.
Once you hit your second trimester though its best to move onto my pregnancy program. The exercises and layout of each program are very different as they are tailored to different life stages (pregnancy vs postpartum). The pregnancy program is designed to build strength and prepare you for birth and postpartum.
Get in touch with me for a code to upgrade your Restore program to include Pregnancy xx B
It’s never too late to mentally and physically prepare yourself for birth and postpartum. Even a couple of weeks of preparation will help put you in a better position for a positive birth and better recovery.
The techniques we use in the Pregnancy program to protect and prepare are the same techniques we use post birth to heal and Restore.
Learning these techniques in pregnancy means you can transition into the postnatal period with the knowledge and skills to protect yourself from further damage (as what often happens in postpartum) and get straight into healing.
My program focuses on ensuring you are moving and exercising the best way possible.
Learning this in pregnancy means you can implement these moves from day one post birth. It’s also much easier to learn these techniques whilst pregnant then it is to learn them whilst navigating sleep deprived postpartum land.
Whilst the techniques used in my Pregnancy and Restore programs are the same, the programs and exercise are completely different. They are specifically tailored to each life stage and the exercises and layout of each is very different for this reason.
I recommend using the Pregnancy program whilst pregnant and the Restore program post birth and preconception. Purchase them together and save $50.
Once you have completed the Restore program, you can head back to the pregnancy program and use the epic workout videos to strengthen and get more use out of the program (or progress onto Strengthen which is more suited to building postnatal core strength).
Absolutely! The program has a specific pelvic floor lengthening section in it with information and exercises to help you release that floor. It also has a specific muscle lengthening section for other muscles. This is because tightness inhibits a muscle and its surrounding muscles from working effectively.
Weakness and tightness are often seen as opposite things when in fact a muscle that is tight is also often weak.
The course is designed to train your muscles to work correctly. Contract when needed, rest when not required, lengthen as needed. For example the pelvic floor needs to contract prior to and during a sneeze or cough, relax and chill when you are and lengthen during birth to enable your babe to pass through.
All of my programs have access to this section and there are pregnancy and postpartum specific pelvic floor lengthening videos.
Yes, yes and yes! B has an anterior prolapse and all programs are designed to help you manage and decrease those highly annoying and completely frustrating prolapse symptoms (its a headfuck isn’t it).
If you have any specific questions, or would like individualised guidance on your prolapse, you can book a Core & Floor Chat with B here.
It sure is.
It’s slow and gentle at the start and your mind will get a bigger workout than your body initially. Set your own pace, progress at your own speed and get in touch with B if you have any questions.
Absolutely not. Recently, I worked with a 93 year old client. Yep – you read that correctly! It is never too late to start healing. You do not have to live with your symptoms. Whilst pelvic floor, core and prolapse problems are common, they are not normal. You do not have to continue putting up with them, even if you’ve learned to live with them for forty or more years. Let me help you start reducing those symptoms and get you back doing the things you love.
Please start with my Restore program, even if you have a base level of strength, knowledge or both. My Restore program is less about exercise and more about my techniques to control intra-abdominal pressure (the foundation of Core + Floor) and apply it to exercise and functional movement to prevent further core and floor damage.
Having the foundational knowledge my Restore program teaches, is key to successfully completing Strengthen and getting back to exercises and activities you love. You can add my techniques to any exercise you undertake.
I do have a provider number so most people can claim their course through their private healthfunds. Please email us and we will arrange a receipt for you ;-) yay for more money back!
You sure can!
My Pregnancy Program has a PGP specific section just for you. It contains information and workouts to help you manage your symptoms and get through your day with a little more ease #Wouldn’tThatBeNice.
I have experienced PGP in both of my pregnancies so I know first hand how debilitating it is. I also know what it feels like to exercise with it and what feels good and what doesn’t. My PGP pain during my second pregnancy was nowhere near as bad as it was with my first. This is because I had my knowledge of Core + Floor and used my program to manage my symptoms.
Everything is through Kajabi so you can watch my programs on your mobile, iPad, laptop, desktop and TV.
If you have a Smart TV, you just need to use your internet browser.
If you don’t have a TV you can use ChromeCast or Apple TV if you have either of those or a HDMI cable.