THE CORELIFT METHOD

Graduate from pelvic floor rehab into real strength training.

A 12 week at home dumbbell strength program for moms with prolapse, leaking or diastasis recti who are ready to stop feeling stuck in corrective exercise + start getting STRONG.

Build full body strength while working toward reducing or eliminating leaks, improving prolapse symptoms + building a stronger, more functional core.

12 WEEKS
5 DAYS / WEEK
35 MIN OR LESS
FULL FOLLOW ALONG
AT HOME
GET CORELIFT FOR $197 GET CORELIFT + MEMBERSHIP $157
At home dumbbell strength training for moms
AT HOME • DUMBBELLS • PRESS PLAY
12 Weeks Progressive program
3 Phases Foundation to performance
5 Days Clear weekly schedule
Follow Along Grab your dumbbells + press play
HERE'S EXACTLY HOW IT WORKS

12 weeks. 3 progressive phases.

We start with strength + pelvic floor foundations, then progressively build toward heavier training, power + impact.

PHASE 1

Build the Foundation

3 full body strength days
2 core + pelvic floor days

Build strength while improving the foundation underneath it.

Focus on breathing, pressure management, core coordination, mobility + progressive dumbbell strength.

DAY 1Full Body Strength
DAY 2Core + Pelvic Floor
DAY 3Full Body Strength
DAY 4Core + Pelvic Floor
DAY 5Full Body Strength
PHASE 2

Build Strength + Add Impact

4 strength days
1 core + pelvic floor day

Your foundation is stronger. Now we ask your body to do more.

Increase your training load while introducing more dynamic core work, power + progressive impact.

DAY 1Strength Training
DAY 2Strength + Core
DAY 3Core + Pelvic Floor
DAY 4Strength Training
DAY 5Strength + Power + Impact
PHASE 3

Put It All Together

4 strength days
1 power + impact day

Your core + pelvic floor become part of the way you train.

Move into split strength training while continuing to challenge your core + progressively build power and impact.

DAY 1Lower Body Strength
DAY 2Upper Body + Core
DAY 3Lower Body Strength
DAY 4Upper Body + Core
DAY 5Power + Impact
START CORELIFT
Pelvic floor strength training education
IS CORELIFT FOR YOU?

You're ready to work out. You're just tired of wondering what your pelvic floor can handle.

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You've done pelvic floor PT, Kegels or corrective exercise but don't know what comes next.
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You want to lift heavier but worry about making your prolapse worse.
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You still leak when you run, jump, sneeze or exercise.
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You experience heaviness or pressure + aren't sure how hard you should train.
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You have diastasis recti + want to build a stronger, more functional core.
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You're tired of modifying everything + want a plan for progressing forward.
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Your baby may be 1 or 15. You're simply ready to feel strong again.
MORE THAN KEGELS

Your pelvic floor is part of your entire movement system.

Your breathing, rib cage, core, hips, glutes, strength, mobility + ability to manage pressure all play a role in how your body handles exercise.

That's why CoreLIFT doesn't just give you more pelvic floor exercises.

Breathing and pressure management exercise
We Breathe Breathing, rib cage expansion + pressure management.
Mobility and stretching
We Mobilize Give your body access to the movement it needs.
Dumbbell strength training
We LIFT Progressively load your body + build real strength.
WHAT ARE WE ACTUALLY WORKING TOWARD?

Feeling like your pelvic floor isn't controlling your life anymore.

The goal isn't to stay in pelvic floor rehab forever. It's to build a body that can handle more.

Less Leaking

Work toward reducing or eliminating exercise related leaks.

Fewer Prolapse Symptoms

Work toward reducing heaviness, pressure + symptoms that interfere with training.

A Stronger Core

Improve core function + progressively strengthen your abdominal wall.

More Strength

Build stronger glutes, legs, back, upper body + core.

More Confidence With Impact

Progress toward jumping, running + more athletic movement.

Less Fear Around Exercise

Learn how to modify, progress + make training decisions based on your body.

Core training and troubleshooting
SOMETIMES YOU DON'T NEED TO START OVER

You may just need to find the barrier.

CoreLIFT includes assessments, education + targeted training to help you better understand what may need extra attention.

Pelvic Floor Tightness Understand why more Kegels may not always be the answer.
Prolapse + Leaking Understand symptoms, pressure, loading + progression.
Diastasis Recti Understand upper, middle or lower abdominal separation + how your core responds to load.
Hips, Glutes + Pelvis Understand hip mobility, glute strength + anterior vs posterior pelvic positioning.
Rib Cage + Breathing Understand rib flare, expansion + breathing mechanics.
Targeted Workouts Give one area extra attention without abandoning your strength training.
Find the barrier. Give it extra attention. Keep getting stronger.

You don't have to throw out your entire training plan every time one area needs more work.

WHAT YOU NEED

This is not a bodyweight only pelvic floor program.

CoreLIFT is designed to progressively make you stronger, so you'll need dumbbells you can increase over time.

Main equipment: Dumbbells, long resistance band, mini band, yoga block, bench or sturdy elevated surface, sliders, foam roller + small Pilates ball.

No sliders? Use socks or a kitchen towel on hard floors. Paper plates or coffee filters can work on carpet.
REAL MOMS. REAL PROGRESS.

You don't have to take my word for it.

CoreLIFT testimonial CoreLIFT testimonial CoreLIFT testimonial CoreLIFT testimonial CoreLIFT testimonial CoreLIFT testimonial
Angela Mosley and family
I BUILT CORELIFT BECAUSE I NEEDED THIS TOO

Hi, I'm Angela.

I used to pee well past my knees while teaching fitness classes. Then I was diagnosed with prolapse + suddenly I was questioning everything I thought I knew about fitness.

Could I lift heavy? Could I jump? Was I making my prolapse worse? Did I have to modify forever?

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Today I squat 147 lbs.
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I deadlift 177 lbs without back pain.
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I can jump without leaking.

I didn't get here by avoiding exercise forever. I learned how to work with my body + progressively rebuild strength.

That's exactly what I want to teach you.

EVERYTHING YOU GET

Inside CoreLIFT

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12 weeks of progressive programming
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Full follow along workouts
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5 training days per week
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Core + pelvic floor training
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Built in assessments
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Education + troubleshooting library
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Targeted barrier workouts
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Power + impact progressions
PLUS PROFESSIONAL BONUS EDUCATION
Pelvic floor yoga bonus
Pelvic Floor Yoga 5 guided pelvic floor yoga sequences.
Pelvic floor release bonus
Internal Release Education Pelvic floor release + scar tissue education.
Return to running bonus
Return to Running Education for progressing back toward running.
Pessary education bonus
Pessary Education Learn more about pessaries, prolapse + exercise.
CHOOSE YOUR OPTION

How do you want to train?

Both options include the complete CoreLIFT Method.

CORELIFT ONLY

CoreLIFT Lifetime

Follow the complete 12 week roadmap + keep CoreLIFT forever.

$297 $197 ONE PAYMENT • LIFETIME ACCESS
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Complete CoreLIFT Method
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12 weeks of progressive training
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Full follow along workouts
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Education + assessments
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Professional bonuses
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Lifetime access to CoreLIFT
GET CORELIFT FOR $197
CORELIFT + CONTINUED TRAINING

Modern Fit Moms Membership

Get CoreLIFT + an entire year of Modern Fit Moms training.

$197 $157 YOUR FIRST YEAR
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Everything inside CoreLIFT
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Complete strength programs
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Glute focused training
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Travel programs
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100+ on demand workouts
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Full year of membership access
GET EVERYTHING FOR $157
Renews annually at the regular annual rate unless canceled before renewal.
INCLUDED WITH THE ANNUAL OPTION

Finish CoreLIFT. Then train toward your next goal.

GluteLIFT Glute focused strength
Complete Programs Structured strength plans
Travel Strong Train with less equipment
100+ Workouts Choose a workout + press play
FIRST 10 WOMEN TO ENROLL

FREE Personal Core + Breathing Assessment

Submit a few short videos + I'll personally review your breathing and core strategy and send you individualized feedback.

Available to the first 10 women who enroll within 24 hours. Videos must be submitted within 14 days of enrollment to redeem the bonus.
QUESTIONS?

CoreLIFT FAQ

Are the workouts full follow along?
Yes. Open your workout + press play. I guide you through the warm up, exercises, coaching cues, modifications, rest periods + training.
How long are the workouts?
Most workouts are 35 minutes or less. Some may run closer to 40 minutes.
What equipment do I need?
Dumbbells are the main piece of equipment. You'll also use simple items such as resistance bands, a mini band, yoga block, sliders, foam roller, small Pilates ball + a sturdy elevated surface.
Can I do CoreLIFT with prolapse, leaking or diastasis recti?
CoreLIFT was created specifically for moms navigating prolapse, leaking or diastasis recti who are ready to progress into strength training. Individual symptoms and medical needs vary, so work with your healthcare provider or pelvic floor PT when appropriate.
Is CoreLIFT physical therapy?
No. CoreLIFT is fitness education + exercise programming. It does not diagnose or treat medical conditions and does not replace individualized care from a healthcare professional or pelvic floor PT.
What's the difference between the $197 and $157 options?
The $197 option gives you lifetime access to CoreLIFT. The $157 annual option includes CoreLIFT plus a full year of Modern Fit Moms programs + workouts. The annual membership renews at the regular annual rate unless canceled before renewal.
READY TO GET STRONG?

It's time to bridge the gap between pelvic floor rehab + fitness.

You don't have to stay stuck doing corrective exercise forever. Take what you've learned + start building strength.

CORELIFT LIFETIME $197 CORELIFT + MEMBERSHIP $157
CoreLIFT + Modern Fit Moms programs provide fitness education and exercise programming. They do not diagnose, treat or cure medical conditions and are not substitutes for individualized healthcare or pelvic floor physical therapy. Individual results and symptom responses vary.