Core Moves

Strong to your core

Progressive phases
Get started for free

What is Core Moves?

The Ultimate Core Workout Program

Core strength is a crucial foundation for all types of training, and Core Moves is here to lay it in concrete. Designed by a Pelvic Floor PT, the program begins with gentle breath work and steadily progresses to advanced core work. It’s perfect for laser focus, recovering from a pelvic floor injury, or as an add-on to any existing routine.

Who’s it for?

Routines for Pelvic Floor Injuries, Postpartum, and More

Core Moves is great for newcomers building a foundation as well as seasoned athletes rebuilding pelvic floor and core strength.

Benefits

Why Core Moves?

Strength begins within—right from your core. Core Moves is designed to add-on to an existing program to help strengthen and properly rebuild your core. Complete with on-the-go modifications, it progresses through phases from breathwork to deep core exercises and advanced pelvic floor workouts.

  1. Progressive Phases
    Core Moves starts with gentle breath work, safely building strength until you’re ready for what comes next, with checkpoints to ensure safe progression into the next phase. ‍
  2. Pelvic Floor Strong
    Designed with insight from a Pelvic Floor PT, these exercises help you release tightness or re-strengthen postpartum.

Program Details

Difficulty

Anyone can benefit from Core Moves, whether you’re a beginner looking to lay the groundwork or a pro seeking a deep core and pelvic floor add-on. 

Time Commitment

  • 18-22 weeks
  • 2-3x/week
  • 60 workouts total
  • 10-30 min per workout

Learning to re-engage the pelvic floor is a journey, which is why we’ve prioritized gradual, achievable progressions. Start slow, do what feels right for your body, repeat any of the phases as needed, and show yourself how strong you really are. 

‍

Schedule

  • Core
  • Breathwork
  • Mobility

Core Moves combines exercises with breathwork and mobility training for a well-rounded routine. It also includes tight pelvic floor exercises to strengthen your pelvic floor, which can easily be modified to match wherever you are in your health journey. We give you the tools to learn proper core engagement and cues for correct and incorrect form, like coning and doming. Maybe you’re two year postpartum or are just looking to better engage your core in your workouts! 

Equipment

  • Pilates ball
  • Resistance bands

If you don’t have a Pilates ball on hand, try a squishy object like a bouncy ball or a large pillow. The good news is that most phases of Core Moves are equipment-optional, so you can still enjoy the benefits of this program regardless of your at-home arsenal.

Program Overview

Difficulty
All levels
Program
18 - 22 weeks
Workouts
Cadence
60
Avg. length
10-30 min
Schedule
  • Core
  • Breathwork
  • Mobility
Equipment
  • Pilates ball
  • Resistance bands
Get started for free

What is Core Moves?

The Ultimate Core Workout Program

Core strength is a crucial foundation for all types of training, and Core Moves is here to lay it in concrete. Designed by a Pelvic Floor PT, the program begins with gentle breath work and steadily progresses to advanced core work. It’s perfect for laser focus, recovering from a pelvic floor injury, or as an add-on to any existing routine.

Who’s it for?

Routines for Pelvic Floor Injuries, Postpartum, and More

Core Moves is great for newcomers building a foundation as well as seasoned athletes rebuilding pelvic floor and core strength.

Benefits

Why Core Moves?

Strength begins within—right from your core. Core Moves is designed to add-on to an existing program to help strengthen and properly rebuild your core. Complete with on-the-go modifications, it progresses through phases from breathwork to deep core exercises and advanced pelvic floor workouts.

  1. Progressive Phases
    Core Moves starts with gentle breath work, safely building strength until you’re ready for what comes next, with checkpoints to ensure safe progression into the next phase. ‍
  2. Pelvic Floor Strong
    Designed with insight from a Pelvic Floor PT, these exercises help you release tightness or re-strengthen postpartum.

Program Details

Difficulty
All levels

Anyone can benefit from Core Moves, whether you’re a beginner looking to lay the groundwork or a pro seeking a deep core and pelvic floor add-on. 

Time Commitment
18 - 22 weeks
  • 18-22 weeks
  • 2-3x/week
  • 60 workouts total
  • 10-30 min per workout

Learning to re-engage the pelvic floor is a journey, which is why we’ve prioritized gradual, achievable progressions. Start slow, do what feels right for your body, repeat any of the phases as needed, and show yourself how strong you really are. 

‍

Schedule
Workout Routine
  • Core
  • Breathwork
  • Mobility

Core Moves combines exercises with breathwork and mobility training for a well-rounded routine. It also includes tight pelvic floor exercises to strengthen your pelvic floor, which can easily be modified to match wherever you are in your health journey. We give you the tools to learn proper core engagement and cues for correct and incorrect form, like coning and doming. Maybe you’re two year postpartum or are just looking to better engage your core in your workouts! 

Equipment
What you’ll need
  • Pilates ball
  • Resistance bands

If you don’t have a Pilates ball on hand, try a squishy object like a bouncy ball or a large pillow. The good news is that most phases of Core Moves are equipment-optional, so you can still enjoy the benefits of this program regardless of your at-home arsenal.

Related Posts

No items found.

Lock In and Tighten Up:

Try Core Moves Today

Download the Moves app to unlock free access to Core Moves for 7 days, plus even more ab workouts for women across our other programs. With additional community features and the ability to track your process, you’ll have all the tools you need to create a solid routine.

Get started for free
Disclaimer: Signing up will enroll you in a recurring Moves App subscription. You may cancel at any time.

Find the workout program fit to your goals

Postpartum Moves

A comprehensive and progressive approach to postpartum movement, designed in collaboration with a Pelvic Floor PT.
Difficulty
Beginner
Program
10 weeks
Learn more

Postpartum Moves

A comprehensive and progressive approach to postpartum movement, designed in collaboration with a Pelvic Floor PT.
Difficulty
Beginner
Program
10 weeks
Learn more

Postpartum Moves

A comprehensive and progressive approach to postpartum movement, designed in collaboration with a Pelvic Floor PT.
Difficulty
Beginner
Program
10 weeks
Learn more

Postpartum Moves

A comprehensive and progressive approach to postpartum movement, designed in collaboration with a Pelvic Floor PT.
Difficulty
Beginner
Program
10 weeks
Learn more
View All Programs

Weekly Moves

5 new workouts released each week focused on progressive overload and body compositional changes while working out alongside the community.
Difficulty
Intermediate
Program
Ongoing
Learn more

Mom Moves

Our prenatal training program designed to be safe and effective for both mom and baby throughout pregnancy.
Difficulty
All levels
Program
34 weeks
Learn more

Beginner Moves

Perfect for those starting (or restarting) movement to progress confidently without injury.
Difficulty
Beginner
Program
6 weeks
Learn more

Endurance Moves

Strength and mobility training designed to compliment cardio sessions. Perfect for runners or cardio enthusiasts.
Difficulty
Intermediate
Program
16 weeks
Learn more

Strength Moves

Focused on progressive overload and designed to maximize performance.
Difficulty
Advanced
Program
18 weeks
Learn more

Move Anywhere

This travel-friendly guide is designed with convenience and limited equipment in mind!
Difficulty
Intermediate
Program
4 weeks
Learn more

Postpartum Moves

A comprehensive and progressive approach to postpartum movement, designed in collaboration with a Pelvic Floor PT.
Difficulty
Beginner
Program
10 weeks
Learn more
Get started for free
All programs included in your subscription.
Take the guesswork out of your training.

Start your 7-day FREE trial today and unlock:

Access to ALL of our training programs
Step-by-step guided workouts
Expert-led form video tutorials
Endless support of the MOVES community
Start My Free Trial