Pelvic Floor & Core Strengthening Exercises: Expertly Curated by a Pelvic Health Physical Therapist

Build Core Strength & Confidence — One Card at a Time

Feel strong, supported, and leak-free through running, workouts, and everyday movement.

Created by a pelvic health physical therapist (and twin mom!), these Core Strengthening Flash Cards give you a simple, evidence-based way to reconnect with your core and pelvic floor — without the confusion or overwhelm.

Yours for JUST $9!!!

Whether you’re:

  • Getting back to running after kids

  • Navigating bladder leaks or core weakness in your 30s, 40s, or 50s

  • Or simply wanting to feel confident in your movement again — these cards are your daily guide to rebuilding strength from the inside out.

The Real Secret to Leak Control: Coordination, Not Just Strength

When your core, breath, and pelvic floor work together, you create the foundation your body needs for running, lifting, laughing, and living leak-free.

Each card walks you through safe, effective movements designed to:
✅ Rebuild your deep core strength
✅ Support pelvic floor coordination and control (without overdoing Kegels)
✅ Improve posture, breath, and stability
✅ Reduce bladder leaks and pressure
✅ Help you move with confidence — at any stage

What’s Inside (Printable PDF)

  • A curated set of core-safe exercises + breathing techniques

  • Step-by-step instructions written in clear, supportive language

  • Breath cues for every move (inhale to prep, exhale on exertion)

  • Diastasis recti–friendly and PT-approved

  • ✨ Bonus: Core Connection Tips + Daily Movement Prompts

Two Size Options:

  • Small: Original flash card size — easy to store or keep near your mat

  • Large: Enhanced visibility — perfect for wall display or larger print preference

Perfect For:

  • Moms rebuilding their core (postpartum or years later)

  • Women experiencing bladder leaks or core weakness

  • Runners looking to stay strong and leak-free

  • Pelvic health professionals or perinatal coaches

  • Anyone craving gentle, guided daily movement

Format:

Instant digital download (PDF)
Print at home on cardstock or use digitally
Optional: laminate for durability

✨ Designed for real life. Backed by clinical expertise. Made to fit your routine.
✨ No apps. No scrolling. Just grounded, high-quality support for your recovery and performance.