Experience a stronger, more supported pregnancy and postpartum recovery with expert-guided techniques to protect your core, manage pressure, and prepare for a smoother labor. Strengthen your core and pelvic floor while preventing or managing prolapse. Create a consistent connection between breath and movement to thrive confidently from bump to baby and beyond! Get ready to move, breathe, and thrive through pregnancy and beyond with this expert-designed program. Here’s what you’ll gain inside:

✔ Core & Pelvic Floor Power – Strengthen the foundation of your body for a supported pregnancy and recovery.
✔ Smart Pressure Management – Learn how to control intra-abdominal pressure to protect your core and pelvic floor.
✔ Labor Prep for Comfort & Confidence – Strategies to ease tension and optimize your body for a smoother birth experience.
✔ Postpartum Recovery—FAST & STRONG – Proven techniques to help you heal, rebuild, and restore your body post-birth.
✔ Abdominal Integrity Matters – Keep your core strong and functional to prevent separation and weakness.
✔ Say Goodbye to Back Pain – Strengthen, stabilize, and support your spine for a pain-free pregnancy.
✔ Prolapse Prevention & Management – Essential tools to protect your pelvic organs and maintain long-term health.
✔ Diastasis Recti Repair & Support – Heal and restore your core with targeted strategies.
✔ 360° Diaphragmatic Breathing – Master deep, functional breathing to enhance core strength and stability.
✔ Pelvic Floor Confidence – Strengthen, release, and connect for better function, comfort, and control.

✔ Postural Changes & Muscular Support – Adapt to your growing bump with techniques to improve alignment, reduce strain, and enhance stability.

This isn’t just another pregnancy course—it’s your roadmap to strength, confidence, and a smoother journey from bump to baby!

A live, educational, and progressive 12-week journey designed for women at every stage of postpartum — empowering you to reconnect with your core and pelvic floor as you rebuild, restore, and renew. Enjoy guided exercises, connect with a supportive community of women via Zoom, and gain exclusive access to Karra for personalized support and questions.

What You Get:

✔ 12 Weekly Live Zoom Masterclasses (1 hour each) with Karra Herrick – Expert-led sessions covering everything you need for a strong postpartum recovery.
✔ Six 1:1 Coaching Calls (30 minutes each) – Personalized guidance to address your unique needs and progress.
✔ Private Mom-to-Mom Support Group – Connect with a like-minded community navigating the same journey.
✔ Group Connection via What’sApp – Ask questions, get support, and stay motivated between sessions.

What You’ll Learn:

✔ Pelvic Floor & Core Mastery – Understand how your pelvic floor functions, master proper Kegels, and learn how to activate your transverse abdominis (TA) for optimal strength.
✔ Pelvic Floor Release & Relaxation – Discover key techniques and positions to relieve tension and improve function.
✔ 360° Breathing & Rib Cage Mobility – Learn how to breathe effectively to support core stability and postpartum recovery in various positions.
✔ Pressure Management Essentials – Protect your pelvic floor and core from excessive downward pressure to prevent long-term issues.
✔ Prolapse and Diastasis Recti – Learn how to assess, manage, and strengthen your body to aid in healing.
✔ Safe & Effective Exercise Progression – Gain confidence in returning to movement safely, knowing when and how to increase intensity without setbacks.

This isn’t just a program—it’s a roadmap to lasting strength, confidence, and a thriving postpartum recovery.

Secure your spot today and reclaim your strength from the inside out!

This Core and Pelvic Floor Foundations course offers women at every stage of motherhood — from pregnancy to postpartum and beyond, including those navigating prolapse — the opportunity to embark on a transformative total body reset while mastering the fundamentals of core and pelvic floor health

What You’ll Learn:

✔ Postpartum Is Forever: Understanding how postpartum changes your body long-term and why core and pelvic floor health matters at every stage.

✔ Core & Pelvic Floor Anatomy: A simple, clear breakdown of how your core, diaphragm, and pelvic floor work together.

✔ Relaxing & Lengthening the Pelvic Floor: Why releasing tension is crucial and how to create flexibility and balance in your pelvic floor.

✔ Proper Kegel Technique: How to correctly engage and strengthen your pelvic floor — and when NOT to do Kegels.

✔ Lifting & Supporting the Pelvic Floor: Learning how to activate your pelvic floor without clenching or creating pressure.

✔ Healing Prolapse & Diastasis Recti: Safe, effective strategies to close abdominal separation and support pelvic organ health.

✔ Diaphragmatic Breathing: How breathwork supports core strength and reduces pressure on your pelvic floor.

✔ Breath Expansion Exercises: Simple techniques to improve diaphragmatic function and enhance core stability.

✔ Posture & Alignment: How your posture impacts pelvic floor health and exercises to support proper alignment.

✔ Managing Intra-Abdominal Pressure: Techniques to prevent pressure that can worsen prolapse and diastasis recti — especially during daily activities.