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Exercise program for pregnancy: Feel strong and confident as you prepare for motherhood

Your labour and birth are momentous life events. This pregnancy exercise video program is developed by a midwife, personal trainer and mother. It is designed to mentally and physically prepare you for labour, birth and the postnatal recovery period.

Get ready and feel ready for birth:

  • Learn how to safely and effectively strengthen the core, pelvic floor and whole body throughout pregnancy
  • Continue to stay fit, healthy and active during your pregnancy whilst mentally preparing for your labour and birth (vaginal or caesarean)
  • Access current evidence-based information about pregnancy, labour, birth and the postnatal period
  • Learn about non-pharmacological pain-management skills for labour and birth
  • Be informed about pregnancy issues, antenatal care and screening, place of birth and models of care
  • Understand ways to reduce risk of, and heal from, diastasis recti and pelvic floor dysfunction
  • Enter your birth and your postnatal period, in the best physical health possible

“You are growing a human being in your body – which takes SO MUCH mental and physical energy and it is often the hardest thing we do in our lives so please be kind to yourself!” B

Core & Floor Pregnancy | What you get

  • A step by step video program to strengthen and prepare you during your pregnancy (theory and exercise videos)
    • Foundational and theory videos (so we can get this right from the beginning)
    • Exercises tailored specifically for pregnancy and birth
  • Access to the program for 3 years
  • Welcome video from B to get you started
  • Online kick-off assessment survey (to establish and measure your strength)
  • PDF downloads and scripts for all theory
  • 30+ theory-based videos to complete in the comfort of your own home, in your own time, and around your schedule!
  • 40 workout videos ranging from 5 to 30 minutes (most are between 15 and 25 minutes)
  • 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
  • A personalised profile page and community groups to connect with others
  • Supportive and timely emails straight to your inbox
  • Weekly advice, motivation and support
  • Continuous access to B, should you have any questions
  • A self-paced flexible program
  • List of equipment you’ll need




Topics and exercises include:

  • Understanding your core
  • Diastasis Recti explained
  • Understanding your pelvic floor
  • Pelvic floor self-check
  • The diaphragmatic breath
  • Correct core and pelvic floor activation
  • What exercises are safe
  • Pooing
  • Posture
  • Postural self-check and exercises
  • Functional movement
  • Muscle lengthening
  • Pathological vs Physiological pain
  • Pregnancy and labour information on all the important topics
  • How to optimise your labour and birth
  • Labour and birth skills

“I wanted to thank you for your pregnancy program. I had an amazing euphoric labour. I felt calm, strong and in control the whole time. After 5 hours of contractions at home, I presented to the hospital where I was told I was 9cm! 30 mins later and I wanted to start pushing when what felt like 2 pushes and 10 mins and my daughter was in my arms! It was absolutely amazing.”

TS Mum of 2

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.