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Online Core Training

Many in need of core training
are unable to meet in person.
For this reason, we offer several
comprehensive online programs
with step-by-step videos.

Restore your core at home.

Not sure which program would be best for you?

You can take a questionnaire that will help you decide.

Help Me Decide!

Core Foundations

Core Foundations builds the foundational strength of your internal corset muscles and gradually integrates that essential strength into your everyday life. This program helps anyone with core weakness, low back pain, diastasis recti, pelvic floor weakness, or just a poorly functioning core. People with sciatica, prolapse, prostate issues, sacroiliac instability, rib pain, abdominal hernias, upper-back pain, and those in need of birth recovery will also benefit.

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8 week program

Core Foundations Online Program includes:

  1. Over 5 hours of video education.
  2. Step-by-step instructions for each week.
  3. Core exercises, alignment retraining, and everyday strategies for rebuilding functional core strength.
  4. Downloadable handouts for stretches and exercises.
  5. Access to private client-only Facebook forum for personal support.

*Content included in this online program is equivalent to 5-6 clinic sessions.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

Floor of Your Core

This program is especially designed to help women with severe pelvic floor dysfunction.

The Floor of Your Core builds the foundational strength of your internal core and specifically your pelvic floor muscles and gradually integrates that essential strength into your everyday life. This program helps anyone struggling with stress or urge incontinence, pelvic prolapse, constipation, pelvic pain and instability or pain with intimacy. Our approach is beyond Kegels and focuses on the functional strength and resiliency of these essential postural muscles.

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8 Week Program

Floor of Your Core Online Program includes:

  1. Over 5 hours of video education.
  2. Step-by-step instructions for each week.
  3. Core and pelvic floor exercises, alignment retraining, and everyday strategies for rebuilding functional pelvic floor strength.
  4. Downloadable handouts for stretches and exercises.
  5. Access to private client-only Facebook forum for personal support.

*Content included in this online program is equivalent to 5-6 clinic sessions.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

Core Preparations

This program is designed to help clients prepare for abdominal surgery.

The strength of the core and awareness of alignment and optimal movement are key to helping clients recover from abdominal surgery. This program is useful when physically preparing for any surgery, but we specifically see clients for hernia repairs, hysterectomy, bowel resections, back surgery, scoliosis surgery, tummy tucks, gastric bypass, gall bladder surgery and more.

This program is beneficial whether you are having a full incision or a laproscopic procedure.  
4 week program
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Core Preparations Online Program includes:

  1. Over 3 hours of video education.
  2. Comprehensive education and step by step instruction
  3. Downloadable handouts for stretches and exercises.
  4. Weekly charts to track your progress.
  5. Access to private client-only Facebook forum for personal support.

*Content included in this program is equivalent to 3-4 pre-op clinic sessions.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

Core Integrations

This is an advanced program only for clients who have completed our Core Foundations or Prenatal Core Foundations online program, or have received in-person care from The Tummy Team. Unlike our other online courses, Core Integrations is self-directed. It offers extensive training on the functional integration of core strength into all the aspects of your life.

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6 month access

Core Integrations Program includes:

  1. Over 12 hours of video education.
  2. Flexibility to direct your own journey.
  3. Six-month access to program resources.
  4. Advanced core training and safe full-body fitness.
  5. Strategies for real-life, including parenting and everyday activities.
  6. Bonus information about returning to running, choosing what to wear, and healing your body image.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

Prenatal Core Training

For expectant mothers, this program systematically and safely rebuilds internal core muscles and prepares the pelvic floor for pregnancy, labor, delivery, and recovery. It is especially beneficial for those with a history of difficult delivery, C-section, or excessive tearing, as well as for pregnant women with diastasis.

*Recommended for the second trimester and beyond.

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Don’t have 6 weeks before delivery but still want to prepare for birth? We have a condensed version of this course.
The Prenatal Crash Course includes the essential information our Core Rehab Specialists™ would give a client if they could only be seen for one or two sessions.
6 week program

Prenatal Core Training Program includes:

  1. Over 4 hours of video education.
  2. Step-by-step instructions for each week.
  3. Core exercises, alignment retraining, and everyday strategies to prepare your body for a strong pregnancy, labor, delivery, and birth recovery.
  4. Downloadable handouts for stretches and exercises.
  5. Access to private client-only Facebook forum for personal support.

*Content included in this online program is equivalent to 4 clinic sessions.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

Core Preparations for Cesarean

This online program is designed to help expecting moms physically prepare for a planned cesarean birth.
The strength of the core and optimal awareness of alignment during pregnancy and birth recovery can make all the difference in your birth experience. This program is a great combination of the information from our Core Preparations course (designed for any abdominal surgery) and our Prenatal Core Training Program. It includes specific information for c-section birth preparation and birth recovery, and provides you with an effective, realistic postpartum plan.  
4 week program
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Core Prep for Cesarean Online Program includes:

  1. Over 3 hours of video education.
  2. Comprehensive education and step by step instruction
  3. Downloadable handouts for stretches and exercises.
  4. Weekly charts to track your progress.
  5. Access to private client-only Facebook forum for personal support.

*Content included in this program is equivalent to 3-4 pre-op clinic sessions.

Add an eSession with a core rehabilitation specialist for even more personalized instruction.

At this time, online programs are not billable to insurance. However, many FSA/HSA accounts will reimburse the cost of your program. Please verify that your plan will allow reimbursement. Forms are available upon request after your purchase is processed. Please email orders@thetummyteam.com and include: your name, the name of the program, date of purchase and purchase price in the email.