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Pelvic Floor & Core: Get started, correctly activate, engage and move your body

If you are looking to heal, feel stronger, restore your core and pelvic floor and return to exercises you love, this is the program for you! Restore your core and pelvic floor with knowledge and exercise. Over 8 modules (weeks) you will learn how to correctly activate, repair and strengthen your body.

This program is for every woman no matter your life stage:

  • Planning to have children (Preconception)
  • Any age, ability or life position
  • Postnatal (regardless of how old your children are)
  • Diagnosed with diastasis recti, incontinence or prolapse
  • Experiencing back pain, hip pain or instability
  • Wanting to return to the exercises you love, feeling stronger than before
  • Wanting to tone up and lose weight

Want to get fit, be body confident, tone up, feel strong, enjoy better sex, look and feel better and work on your tummy pouch?

Awesome – this is the program for you!

Core & Floor Restore | What you get

  • An 8 week step by step video program (theory and exercise videos) to strengthen your core & pelvic floor
    • Weeks 1 – 3 theory (so we can get this right from the beginning) + exercise videos
    • Weeks 4 – 8 exercise videos
  • Access to the program for three years
  • Welcome video from B to get you started
  • Online kick-off assessment survey (to establish and measure your progress) + a wrap-up survey to see your results (yay!)
  • PDF downloads and scripts on the theory behind the program
  • 30+ theory-based videos to guide and build foundation
  • More than 4.5 hours of exercise instruction over 8 weeks
    • You’ll complete 3 x 10-minute exercise sessions a week. These can be repeated as often as you like and combined to make longer workouts (if life allows)
  • Modifications for every level – each exercise is broken down in its own video to explain how to choose the progression that’s right for you!
  • Accountability wheel – mark off each video as you complete it and watch your wheel hit 100%. Reset it at any time should you want to repeat the program
  • Personalise your own profile page (add before pictures to compare with after photos when you succeed)
  • Online journal (to record your journey)
  • Community forum to keep you connected with other restorers
  • Motivational emails straight to your inbox to remind and support you
  • Weekly advice and continuous access to B
  • A self-paced flexible program (it doesn’t have to be 8 weeks) so you can re-set any time
  • List of equipment you’ll need
  • A program to complete in the comfort of your own home, in your own time, and around your schedule!




Topics and exercises include:

  • Understanding your core
  • Diastasis Recti explained
  • Diastasis Recti self-check
  • Understanding your pelvic floor
  • Pelvic floor self-check
  • The diaphragmatic breath
  • Correct core and pelvic floor activation
  • What exercises are safe
  • Finding neutral pelvis
  • Pooing
  • Posture
  • Postural self-check and exercises
  • Functional movement
  • Muscle lengthening
  • Bonus videos if you need some more help
  • 25 different exercises specific to core, pelvic floor and glute health

“I have used B’s program for both myself, and as a resource to refer my pregnant and postnatal patients to. It is incredibly well thought out and clearly presented with an informative mix of anatomical theory and practical exercise. It is a fantastic tool for helping women to heal, strengthen and reconnect with their bodies prior to after giving birth.”

Jess Weatherall, Osteopath

Take a tour

Package Core & Floor programs and save

Pregnant people start here and be empowered for birth
Purchase Core & Floor Pregnancy and Restore together for just $149
Take your exercise to the next level and improve your body
Purchase Core & Floor Strengthen and Restore together for just $149
Designed to strengthen male core and pelvic floor through exercise
Purchase Core & Floor  Men and Strengthen together for just $149
Get started, correctly activate, engage and move your body
Purchase Core & Floor Restore, Pregnancy and Strengthen together for  just $199

Need a little extra motivation? We’re now offering personalised coaching at Core & Floor to make achieving your goals that little bit easier.