Free Guides for Active Moms
Evidence-based exercises, tips, and return-to-activity checklists to help you move through pregnancy, postpartum, and beyond.
5 Tips for Postpartum Recovery
These are the 5 things I wish EVERY new mom knew after birth! You'll get simple, evidence-based strategies to help you heal well and set up your body for a healthy recovery.
3 Best Pelvic Floor Exercises During Pregnancy
Three exercises you can do at home to strengthen your pelvic floor and ease pregnancy pain + discomfort. Safe for every trimester and takes less than 15 minutes!
Postpartum Workout Plan
Not sure what's safe to do in the first few weeks after having a baby? This week-by-week plan maps out what to focus on and when, from gentle mobility to diaphragmatic breathing, during the early postpartum period.
Core + Pelvic Floor Exercises
These are the same exercises I prescribe in my PT practice and build into my programs for postpartum + beyond. Designed for moms at any stage—whether you're still in the first couple of months after birth or your kids are already in school!
Post C-Section Workout Plan
A week-by-week plan built specifically for C-section recovery. This guide maps out what to focus on each week to help you heal your scar, rebuild your core, and return to fitness safely!
Return to Run Checklist
Missing your runs, but not sure if it's safe to start again? This checklist walks you through the strength and pelvic floor benchmarks to hit before lacing up so you can run without leaks, pain, or setbacks.
Return to Activity Checklist
Ready to get back to the workouts you love after having a baby? This checklist helps you assess your core and pelvic floor so you can return to lifting, HIIT, sports, or whatever your thing is without leaking, pain, or pelvic pressure.
5 Tips for Leak-Free Jumping
Whether it's a trampoline park or jumping around with your kids in the backyard, leaking doesn't have to be part of the picture. Follow these 5 simple tips to help you bounce with confidence!
5 Tips for Leak-Free Running
Leaking on a run is one of those things no one warns you about after having kids. These 5 tips will help you understand why it happens and what you can do about it!
Grab what you need, and I'll send it straight to your inbox!
For active moms ready to return to running and high-impact activity with a strong, leak-free foundation.
Strong Running
Mama
Everything in Strong Core Mama, plus C-section-specific recovery content, including scar mobilization videos to reduce pain, improve healing, and address the C-section shelf.
Strong
C-Section
Mama
Pregnancy-safe core and pelvic floor exercises to help you move with less pain, prepare for labor, and set yourself up for an easier recovery.
Strong Expecting Mama
Strong Core Mama PT programs come with a Free 3-Day Trial so you can see if it's the right fit before you commit!
Want to Try a Program for Free?
6+ weeks postpartum
Pregnancy
12+ weeks postpartum
Core and pelvic floor rehab for moms at any stage—whether you're 6 weeks postpartum or your kids are teenagers. Rebuild strength and feel confident in your body again.
Strong Core
Mama
6+ weeks postpartum
My go-to picks for pregnancy, postpartum, and active motherhood.
The MOST support. Lift your growing belly from the bottom up.
shop here
pregnancy support shorts & leggings
"STRONGCOREMAMA” for 10% off SRC Health
“STRONGCOREMAMA10” for 10% off LOVESTEADY
Gentle compression that provides support and minimizes swelling and pain after baby
shop here
SUPPORT BLOOMERS
“ANNA5” for $5 off Intimate Rose
Designed by a pelvic floor PT to help relieve pelvic floor tightness, trigger points, and pain
shop here
Pelvic wand
Clean, natural lubricant for pain-free sex.
shop here
lubricant
ANNA15 for 15% off Coconu
Electrolyte drink mix with sodium, potassium, and magnesium to help you stay hydrated in pregnancy, postpartum, nursing, and fitness. Helps you prevent cramping, dehydration, and constipation with no sugar, gluten, or dodgy ingredients.
shop here
DrinkLMNT
receive a free Sample Pack with any purchase. only applies to first purchase of LMNT under your email.
Your free library of evidence-based articles on core and pelvic floor health—from pregnancy through every stage of motherhood.
From the Blog
Sciatica During Pregnancy: How to Safely Ease the Pain
Painful Sex After Birth: Why It’s NOT Normal & What to Do
Rib Flare Postpartum: Why You Have Wider Ribs After Kids
read the blog
Your Core + Pelvic Floor Physical Therapist
I created Strong Core Mama so moms could easily access evidence-based pelvic floor rehab from home without expensive appointments or needing childcare. Over 2,000 women have used these programs to get stronger through pregnancy, postpartum, and beyond.
You’re next!
