Ali guides you through breathwork & self-massage before bed routine to help improve your sleep, nourish the nervous system, unravel tension held in the neck, hips and thighs & safely massage the belly & breasts.

Join Emily to chat about activating and engaging the core in different positions during pregnancy.

A whole workout dedicated to breathe. Learn how to do it correctly to set you up for success.

Ali explains what to expect in The Fundamentals collection.

Understanding the fundamental core exercises is crucial during your pregnancy and for your postnatal recovery. Ali introduces the exercises and why they are so important.

Ali discusses prenatal diastasis or abdominal separation - how to avoid making it worse and of course what you can do to strengthen the deep core muscles that are the focus of diastasis prevention and rehab.

Feeling the wrap and connection of the transverse is a crucial skill to learn. You also need to know how to maintain this connection to continue to support and stabilize the body during exercise and in everyday life. TVA counting challenges you to maintain the TVA activation as you count - starti...

Ali takes you through our 'Hug your baby' exercise to activate your TVA which forms the foundation of your prenatal core work.

The sideways elevator targets the deep connection of the TVA and the isolations ask you to be able to control the level of connection without ever letting go completely. Ali does this fundamental demonstration in all fours to challenge the connection of the muscles even more.

In this video Ali demonstrates an important pelvic floor exercise similar to a kegel type move. It is an important exercises to master as the activation mimics what you need to do when you sneeze or cough to not pee!

In this video Ali demonstrated the pelvic floor exercise - the slow squeeze. Pelvic Floor engagement is all about find the right imagery that works for you - give this one ago!

In this foundation exercise Ali is working to connect the very low and deep abdominal muscles to cause her pelvis to gently tilt backwards. Be careful not to simply imprint the low back on the mat but rather feel as though you are scooping out the very low belly with an ice cream scoop and hollow...

This is a "how to video" pelvic floor engagement video. In this video you will learn about pelvic floor engagement and practice an important activation exercise - The Little Pea.

Ali demonstrates in this fundamental series how to not only connect with your TVA but how to deepen this connection and control it.

In this video Ali demonstrates a short pelvic floor series - 'pea up a straw', '5 count hold' and 'emergency stop' that not only challenges the idea of the pelvic floor but also asks you to be able to hold the contraction and importantly squeeze the muscles for an immediate support (aka when you ...

Ali demonstrates how to deepen and then release your pelvic floor muscles without ever losing complete connection - it's a challenge!

We all know how to do a legal but when you are pregnant you need your muscles to not only squeeze but lift - this fundamental exercise uses imagery to help you connect your mind to the action of the muscles.

Ali demonstrates two key pelvic floor exercises that help you deepen your connection and control that same connection.

Ali demonstrates two of the important pelvic floor exercises in the foundation series.

Being able to sequentially deepen the connection of your pelvic floor is really important and this exercise uses the elevator as an image to help you activate the the muscles correctly.