Welcome to the Core Foundations Series: Level 0!

Throughout this series, our goal is to reconnect with your core and support recovery through gentle breathing and activation techniques.

WHAT YOU WILL ACHIEVE
By completing the Core Foundations series you can expect to:

✓ Improve core and pelvic floor function
✓ Learn proper diaphragmatic breathing technique
✓ Support recovery in the early weeks postpartum
✓ Release tension to ease aches and pains
✓ Prepare your body for the demands of everyday living

WHO IS IT FOR
The Core Foundations series is for you if:

✓ You’re early postpartum (0-6 weeks)*
✓ You feel ready to start moving, without rushing recovery
✓ You’ve received clearance for gentle breathing and activation movements
✓ You have minimal or well-managed pelvic floor symptoms that don’t impede movement

*NOTE: this series can be completed by anyone, but was originally designed to support early postpartum recovery.

PREGNANCY: Levels 0, 1 & 2 are suitable for all stages of pregnancy. Levels 3 & 4 are recommended for the first trimester only, but can be completed beyond this at your discretion if you are more experienced.

POSTPARTUM: Level 0 is designed to support early postpartum recovery. This program can be started when you feel ready and / or once you’ve received clearance from your care provider to start gentle breathing and activation movements.

Levels 1 and 2 are recommended for after 6 weeks postpartum, but can be started earlier if you are more experienced and exercise is well tolerated.

Levels 3 & 4 are not recommended until you have mastered Levels 1 & 2 or are at least 12 weeks postpartum.

TRAINING STYLES
Throughout the Core Foundations series, we will combine gentle activation exercises with breathing techniques to reconnect with your body and support recovery.

In Level 0, you will complete:

✓ 3 core sessions per week, focusing on core activation from a variety of positions

Plus optional mobility on the days in between to reinforce breathing technique and release excess tension from your body.

WORKOUT DURATION
The Core Foundations series is designed to be an easy add on to your routine.

You can expect 3 x 10-15 minute core workouts per week with 3 x 10-20 minute optional mobility workouts on the days in between.

DIFFICULTY
The Core Foundations series is broken down into levels and we recommend progressing through each for best results.

LEVEL 0 if for you if:
✓ You’re early postpartum (0-6 weeks)
✓ You feel ready to start moving, without rushing recovery
✓ You’ve received clearance for gentle breathing and activation movements
✓ You have minimal or well-managed pelvic floor symptoms that don’t impede movement

If you’re early postpartum, we recommend starting from Level 0.

If you’re further on your postpartum journey, we still recommend starting from Level 0 as this will build a foundation of body awareness and breathing technique that supports you through each level of this series.

EQUIPMENT NEEDED
For Level 0, we recommend having access to a pilates ball and a couple throw or sleep pillows. If you have a C-shaped pregnancy pillow, this will be the most versatile.

Learn more about the series here: https://joinanda.com/collections/all-products/products/the-core-foundations-series

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MEDICAL DISCLAIMER: the information provided in this plan is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any exercise program or following the recommendations outlined in this plan.