Build a Foundation to Healing

Core Basics lays the foundation for healing diastasis recti, prolapse, leaking, painful sex, back pain, and even helps with anxiety and bowel movements. It is THAT powerful. These 15-minute long foundational workouts will literally change your life. Is it boring stuff? Yes. But is it also the most important stuff you’ll ever learn? Also yes. You deserve to know how to use your body. Core Basics helps you learn.

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What To Expect:


Guided & Self Paced Levels


Minute Lessons

Benefits of Core Basics

  • Improves diastasis recti, prolapse, leaking, and back/hip pain
  • Teaches you how to properly breathe and recruit your deep core and pelvic floor
  • Learn how to activate your body’s natural “corset” muscles
  • Helps you feel connected to your body whether you had your baby days ago or years ago

Required Equipment

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Exercise Ball
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Pilates Ball
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Resistance Band Mini Loops
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Resistance Band Long Loops
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Core Basics FAQs

What is the goal of this program?

Core Basics is a straight-forward guide with six workouts that help to restore the mind-muscle connection with the core/pelvic floor. You will receive six follow-along videos, plus tips on how to check yourself for diastasis recti, prolapse, C-section scar mobilization, and other important tips on how to gain functionality in your body.

How long is the program?

This program is intentionally designed to be self-paced. When things “click” for one person, may differ from another person. You will work each level until you feel confident, don’t see doming from your core, or pressure or bulging in the vagina, or leaking from the vagina or anus. Always work within your threshold, but keep progressing and challenging yourself. Each of the six levels takes approximately 15 minutes to complete.

Are these workouts safe for diastasis recti and/or prolapse?

Yes! The skills you learn in this program are the foundation for EVERYTHING. This program is designed to teach you to manage intra-abdominal pressure—key in healing diastasis recti, prolapse and reducing incontinence. If possible, also see a pelvic floor physical therapist!

Is this program safe for pregnancy?

Yes, it is. However, you might want to check out SLAM Pregnancy. This program has its own version of Core Basics, as well as workouts tailored to each week of pregnancy. And, it was built with the help of a variety of pelvic floor physical therapists, and a variety of other birth professionals.

Is this program safe while breastfeeding?

Yes. There are a couple important things to keep in mind.

1) Your body is still producing relaxin, a hormone that increases ligament laxity and can make you more prone to injury. Be extra cautious and mindful as you work through the program.

2) You need to ensure that you are getting adequate nutrition so that it does not affect your milk supply. Drink plenty of water and eat lots of whole foods. Final note–you may notice more changes in your healing within a few months of weaning when your hormones regulate again. That said, enjoy this special time. It goes quickly in the grand scheme.

How many days a week do we workout?

Core Basics is self-paced. A great goal is to do the workout 5 days a week.

How challenging are the workouts?

These will not be too physically demanding, but they are very mentally demanding. Reconnecting your mind with those often hard-to-find muscles can be frustrating and humbling. Many women have had “backwards” breathing patterns for decades! But please know that it pays great dividends.

Do I need cardio in addition to your program?

While you are in the initial healing phases of Core Basics, please avoid high-intensity activity. Uphill walking is great. It will help strengthen your glutes, provide cardiovascular work, and get you some much-needed endorphins. As hard as it is to be patient, it is important to master the skills of Core Basics before jumping into higher-impact activities. Yes, running is actually very “high-impact”!

Once you build your core and restore that mind-muscle connection, the SLAM programs will give you a great mix of strength and cardio.

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

The program is six levels, and is designed to be done at your own pace. Healing and core connection is very individual. For some women, the skills are quickly mastered after only a session or two at each level. For others, it may take a few weeks before each exercise clicks. Remember to be patient with yourself.

How are the workouts presented?

Each of the six videos is done alongside Ashley. You will stay on each level until you feel ready to progress.

To access the videos and information after purchase, simply login at and then click the Core Basics card in your user dashboard.

Still have questions?

Please email [email protected].

Everything You Need in One App

Just ONE subscription gives you access to not only SLAM workouts, but the specialty programs that will help you have a well-rounded and healthy routine.

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6 unique programs for every level

  • At-home workouts that heal your core and pelvic floor
  • Beginner to advanced options
  • PLUS a pregnancy program

Curated health tips from fitness & health experts

  • Short videos and guides
  • Improve movement for daily living
  • Expert pelvic health tips

Fuel your body with love

  • 30+ nutrition lessons
  • 150+ healthy, easy recipes
  • NO restrictive diets or calorie-counting!