For every mom who wants to feel like herself again...
ditch kegels and get a balanced core
in just 6 weeks.
eliminate leaking,
get strong abs,
and reduce prolapse symptoms
to take back your confidence and rediscover the activities you love.
Figuring out how to get your core and pelvic floor working again feels
overwhelming
when you're a busy mom.
In The Balanced Core, I’ll help you:
Re-connect to your core and pelvic floor so that they work together to stop leaks
Know the foundational principles so that you can apply it to any exercise
Learn the Core Synergy Technique so that you get supercharged results FAST
Finally have abs and pelvic floor muscles that work so you can be strong and confident in your postpartum body.
But I've already tried Kegels.
The truth is, you might try everything to "fix" your core and pelvic floor after babies (even more Kegels and crunches, anyone?!) but still leak when you sneeze and still not feel confident in a swimsuit.
You end up frustrated and disappointed that all the time you're putting into workouts isn’t helping you return to doing the activities you love without wet pants.
The reality is without a system that gives you results, you’ll continue to struggle, and it’s not due to a lack of effort on your part...
You try:
• Kegels and have MORE leaking...
• crossing your legs when you sneeze, but still dribble in your underwear
• spending hours at the gym doing burpees but you're missing out on precious time with family.
• wearing pads and black compression leggings but it's SO uncomfortable.
And what's worse is...
You try the workout that your best friend swears by — but you end up feeling overwhelmed and frustrated because it didn't work for YOU.
That’s why I created The Balanced Core. It's all about helping you be strong, confident, and unstoppable. Don't let anyone tell you leaking for the rest of your life is "normal".
What I’m about to share with you is, what I believe to be, the most effective strategy to reduce leaking, improve diastasis recti, and help eliminate prolapse symptoms (which ultimately means you can get back to doing all the things you love without worry!)
But let’s be real: It’s not a magic bullet, and you are NOT going to get a six pack within a few days of starting the workouts.
This is a proven system that when implemented correctly will strengthen your core and pelvic floor, help heal diastasis recti, reduce or eliminate leaking, and teach you the strategies you need to return to doing all sorts of activities, from running to cross fit. You’ll spend less than 4 hours per week getting strong and confident in what your body can do. And the best part is, you don’t have to spend time figuring out what to do when–it’s all done for you and all you have to do is follow the plan!
And you’ll be excited to know that everything that you get with The Balanced Core isn’t going to break the bank, or take away from family time.
Instead, it's only $77...and made to fit into your very busy day.
Introducing
The Balanced Core
A 6 week online course to stop leaking, improve diastasis recti and decrease prolapse symptoms for moms who want to feel confident doing high impact activities — without struggling to find time to workout, wearing pads and compression leggings, or not understanding how the core and pelvic floor actually work.
Imagine...
if 6 weeks from now you felt stronger than ever…
You head out on a morning run, the breeze blowing lightly in your face, and don’t have a single leak the entire time. Your hips don’t feel tight and your glutes feel like they got a good workout.
Picking up your toddler feels easy and it doesn’t hurt your back to lift your baby out of the crib. You get down on the floor to play cars with the kids and you know some great exercises to do while you play so you don’t stress about not having an hour to workout later.
When your son asks you to jump on the trampoline, you don’t even hesitate because you feel confident you won't be wet down to your knees afterwards. You’re so happy you have time to play with him instead of spending hours at the gym.
Your family and friends are wondering what you did to get strong, stop the leaks, and be able to do all the activities you want with your family without worry. And when your best friend asks you why it feels like something is coming out down there, you know exactly what’s going on and what to do to help it!
I help moms get the core and pelvic floor they didn't think was possible after babies.
Hi, I'm Dr. Annalissa Martins.
I’m a Doctor of Physical Therapy specializing in pelvic health and a Postpartum Corrective Exercise Specialist, and a mama to those two cuties in the picture above.
I know how all consuming it can be to not feel at home in your body after pregnancy. After my second baby was born, I had all of it-leaking, prolapse, and a large 4 finger wide ab separation. I was devastated; I wanted to get back to my life (and wearing something other than black leggings), especially running, hiking, and high intensity workouts.
So I created a system that changed my body from the inside out in the most efficient way possible...with limited time to workout (#momlife), every single minute had to count. And I can show you how to feel strong and confident in your postpartum body, even if you feel like your core and pelvic floor are too far gone.
→ WHAT’S INCLUDED.
SECTION 1 - THE BASICS: LEARN
First, you’ll learn all about the pelvic floor and core so that you understand what they actually do and how it applies to YOU. Learn anatomy, nutrition tips, and even how to go to the bathroom! And we deep dive into diastasis recti (including how to measure it), incontinence, and prolapse. You’ll finally learn the techniques that actually get your diaphragm working so that your core and pelvic floor can get seriously strong.
We’ll dive into:
✓ How to breathe so you can feel confident you're using your diaphragm
✓ How to assess for diastasis recti so you can understand what's important and what's not
✓ Understand what prolapse is and how it can be healed so you can so you can go on a run without worrying about falling out down there
SECTION 2 - THE BASICS: PRACTICE
Then, you’ll start doing the exercises and techniques you learned, with me guiding you through each step so you understand 360 breathing, rib angle, pelvic tilt, and more. You’ll understand exactly where your body is at so you can apply what you’ve learned to YOU.
We'll explore:
✓ How to do a 360 breath so you can change breathing patterns (belly breathing isn't the way to go!)
✓ How to connect the position of the pelvis and the ribs so you can heal diastasis recti and prolapse
✓ How to contract AND relax the pelvic floor (without doing Kegels) so you can get rid of leaks and heaviness down there.
SECTION 3 - WORKOUTS-WEEK 1.
You’ll learn how to correct pelvic tilt and get the abs/pelvic floor to activate, so you can build a solid foundation for more advanced exercises.
We'll get into:
✓ How to position the hips so you can decrease poochy belly just by adjusting this one thing
✓ How to get the deep abs to activate so you can stop cheating during exercises
✓ How to coordinate contracting your core and pelvic floor so you can stop putting pressure where it shouldn't go
SECTION 4 - WORKOUTS-WEEK 2
You’ll learn how to get deep hip rotation and really getting the pelvic floor on board and working for you, so you can get great glutes-key to a killer pelvic floor!.
We’ll look into:
✓ How to lengthen the glutes (that's the muscles in your booty!) so you can stop getting tight and pinchy in the front of the hips
✓ How to understand to release through your butt so you can stop clenching your glutes all the time, which leads to a weak pelvic floor
✓ How to get the lower abs on board so you can maintain an ab contraction during exercises
SECTION 5 - WORKOUTS-WEEK 3
You’ll learn how to add more load to the core even more while continuing to work on breathing and positioning, so you can prepare to do more challenging exercises (like planks and crunches).
We’ll dive into:
✓ How to how to position the ribs so you can truly start to heal diastasis recti
✓ How to breathe even while doing more challenging exercises so you can back to high impact activities
✓ How to modify planks so you can progress to full planks eventually
SECTION 6 - WORKOUTS-WEEK 4
You’ll learn how to rotate and connect across the body, so you can do things like run, play with your kids, or lift weights without losing form.
We'll look at:
✓ How to use your side abs so you can work on closing difficult ab separations
✓ How to do side planks without cheating so you can get your core crazy strong!
✓ How to keep your hips anchored so you can stop spilling forward and looking like your tummy is huge.
By the time you complete the 6 week program, your entire core and pelvic floor foundation will be built and you can launch into doing the things you love with the knowledge of how to do it safely and correctly. You'll be connected to your core and pelvic floor like never before. You’ll feel strong and actually WANT to do that half marathon your best friend’s been trying to get you to do for forever.
Specifically designed to build you a strong foundation without spending countless hours on it so that you can feel like yourself again.
The Balanced Core
What you get and how we'll do it:
The Balanced Core program (value $682) is a digital course that is made up of education videos, workout videos, demos, and PDF's that will be delivered to you in your personal account with unlimited access. You'll also get reminders and affirmations texted directly to your phone 3x/week to help you stay on track!
Section 1: The Basics: Learn
A thorough explanation of the core and pelvic floor, so you understand what's important and what's not. Videos that educate you about all things core, pelvic floor, and more! Value $147
Section 2: The Basics: Practice
A whole section to walk you through the foundation to a killer core and pelvic floor, so you can heal diastasis recti, prolapse, and of course, incontinence. Videos that guide you through exactly how to assess yourself and what to do about it. Value $147
Sections 3-6: Workouts Weeks 1-4
A complete system that guides you through using your diaphragm, correcting hip position, positioning your ribs, and using your core and pelvic floor the right way so you can get super strong without putting pressure where it shouldn't go. Workout videos that are easy to follow plus PDF downloads with all the exercises!
Value $388 ($97 each)
And there's more...Bonuses!
3 bonuses included for free!
6 Week Workout Plan - value $47
A schedule for all 6 weeks that tells you exactly what to do each day, so you can spend time actually working out, not worrying about what to do..
Healthy Plant Based Recipes - value $27
A collection of original, kid approved, easy to make recipes, so you can help decrease bloating, get you more fiber and protein, and help your body heal..
Relaxing Rotation Workout Video - value $37
A 15 minute workout that gets your hips and back moving, so you can not only feel relaxed, but improve your rotation so that diastasis heals faster, leaks decrease during runs, and you give your body the movement it needs to get strong..
AND...reminders and affirmations texted to you every week!
You'll get a text every Monday, Wednesday, and Friday during the 6 weeks you're in the program so that you don't forget to do your workouts and daily activity! Each text also has an affirmation to encourage and support you during the journey. This is something many fitness courses overlook, but I want you to be accountable for making changes. (value $97)
- Total Value (including bonuses) of $890 -
Instead of just doing more Kegels or avoiding certain exercises, I’ll help you understand exactly what needs to happen so that you can do the exercises and activities you want.
You’ll learn how using the diaphragm can make any exercise more effective and how to apply the Core Synergy Technique in real life.
You’ll feel confident doing activities like running, hiking, HIIT, and more because you are tuned into your body and know what to look for. You’ll be stronger, stand taller, and not be guessing at what is ok and what isn’t when it comes to exercise. You’ll understand the “why” behind what you’re doing and how to apply it to various situations that come up.
It’s unlike other postpartum rehab courses because you get to learn from a physical therapist's brain and a mom's heart.
I’m an active mom who loves to spend time outside with my family, just like you do. I understand the risk you feel when deciding to invest in a digital product. You work hard for your money and don’t want to waste it on something that doesn’t get results.
I’m extremely proud of the products I create and I know anyone who buys them and implements will be thrilled with their purchase.
That’s why I’m offering a 7-day money back guarantee. While I can’t guarantee that The Balanced Core will get you abs like Jennifer Aniston, I can guarantee your satisfaction with the quality of the product.
Of course, if you’re not happy with The Balanced Core, I will refund your money within 7 days of your purchase.
What’s standing in the way of you finally feeling like yourself again, being confident in your body, and doing the workouts you want?
I know how hard it can be to make time to workout as a busy mom. That's why I designed The Balanced Core to make it easy for you by giving you access anytime, anywhere, having a schedule to follow so you don't have to think about one more thing, and get you results in less than 4 hours a week.
When you click the button below, you’ll be brought to a checkout page where you can enter your payment information.
It usually costs upwards of $150 for ONE visit with a pelvic health PT, and it can be difficult for busy moms to make it to appointments (or even find a pelvic health PT in their area)! While this is not a replacement for in-person visits, for just $77, you get 6 weeks of pelvic health PT guided learning from the comfort of your home. Invest in yourself and the core and pelvic floor you deserve. There is HOPE!
FAQ's
Still have a question? Email me at annalissa@movewellmamas.com.
What if I am unsure if it will work for me??
The Balanced Core was created so you don’t have to go through pointless exercises that aren't actually addressing the deeper issues.. I’ll show you exactly how to stop leaks, heal diastasis recti, and relieve prolapse symptoms, so you can step back into the life you love with confidence. I made sure every video, workout, and bonus was designed to maximize results in the least amount of time possible.These are the methods I used for myself and my clients, and I'm confident that if you put in the work, you'll be on your way to better results than you ever thought possible.
How long after having kids can I start this program?
Most mamas will be ready for this anytime 12 weeks or after having a baby (yes, even if you had your baby 20 years ago!). The first few months after delivery should be focused on re-connecting with the core, and although this program does cover that, it’s focused on mamas whose core has already gone through some of the healing process after birth. On the flip side, even mamas whose babies are 20 years old will benefit from this program! And no matter your age or how long it’s been since pregnancy, always consult your healthcare provider before beginning any exercise program.
When do I get access to The Balanced Core?
You will receive an email with immediate access, giving you the link to access The Balanced Core. If for some reason you don't receive it, check your spam folder, or contact me at annalissa@movewellmamas.com.
What if I need more support?
I offer a very limited number of 6 week 1-1 coaching spots where you'll get access to me via Voxer. This means you can message me, send me photos and videos, and I'll coach you to your best core and pelvic floor yet! Email me at annalissa@movewellmamas.com to find out if I have an opening and to get all the investment details!
What if I just can't do it on my own?
I offer limited spots for 1-1 coaching through a messaging app. Please contact me at annalissa@movewellmamas.com for more information.
What if I decide this isn't for me?
I stand by my 100% money-back guarantee within 7 days of purchase. No worries.
Six months from now...
you could still be struggling to go on a run without leaking or with feeling confident in a swimsuit…trying to figure out what exercises actually work, and desperately wanting to feel like yourself again.
Or…you could be a strong and confident mom…telling your friends you finally stopped leaking so you can run after your kids and exercise with confidence.
Remember, I’ll teach you how to actually get strong the right way within the first two weeks of The Balanced Core.
No long hours at the gym or time away from your family.
Everything you need to feel confident in your postpartum body for just $77!
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