Welcome to the Core Foundations Series!

Over the next 2 weeks, you’ll go back-to-basics with breathing technique so even the simplest of exercises feel challenging.

The goal of this series is to build a foundation of mind-muscle connection so you understand how to activate (and actually feel) your deep core & pelvic floor muscles working.

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

✓ Build a foundation of mind-muscle connection
✓ Learn proper “belly breathing” technique
✓ Retrain your brain to feel your deep core & pelvic floor working
✓ Release excess tension
✓ Strengthen and support your pelvic floor

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

✓ Exercises like crunches and planks feel too easy
✓ BUT you feel other muscles take over on more advanced movements
✓ You hold your breath or don’t know how to breathe while training
✓ You’re looking for a series that’s easy to add to your existing routine

PREGNANCY: Levels 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: Levels 1 & 2 are suitable once you have received clearance to return to exercise, after at least 6 weeks postpartum. 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 functional training with pilates-inspired breathing techniques to transform your core training.

Each week, you will complete:

✓ 3 core workouts, each focused on a different functional movement pattern (e.g. core flexion, anti-flexion, rotation, anti-rotation)

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 existing routine.

You can expect 3 x 10-20 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 four levels and we recommend progressing through each for best results.

LEVEL 1 is for you if:
✓ You’re new to core training
✓ You hold your breath or don’t know how to breathe while training
✓ You want to build a foundation of strength (and understanding) for pregnancy & postpartum

LEVEL 2 is for you if:
✓ You’ve completed Level 1 of this series
✓ You breathe through training, but don’t know if the right muscles are working
✓ You want to bridge the gap between crunches and planks feeling “too easy”, but struggling with more advanced training

If you’re stuck between levels, start with Level 1. This is the best starting place if you’re new to our style training, plus each level will flow into the next so the progression will be seamless for you.

EQUIPMENT NEEDED
This series is based around bodyweight workouts that can be completed from the gym or home. Some workouts include an optional pilates ball, but this can be substituted for a small throw pillow, stuffed animal, soccer ball - or anything of a similar size that has a bit of squish.

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