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Prenatal Core Training Course

(9 customer reviews)



Prenatal Core Training is a 6-week online program that systematically and safely prepares internal core and pelvic floor muscles for the connection and coordination required for pregnancy, labor, delivery, and birth recovery.
This course is good for: Any expecting mother who is past her first trimester but still has at least 6 weeks left in her pregnancy. It is especially beneficial for pregnant women suffering from diastasis recti, back pain, pelvic pain and those with a history of a previous difficult delivery, C-section, or traumatic birth.
Access: You will have 8 weeks of access to this 6-week course.
Bonus: You will receive a FREE 1-week Refresher to review your course materials at any time. You can use this before are after your birth.
See Sample Videos and More
**To avoid any confusion, please do not share accounts when going to purchase a course.  To direct family and friends to our programs, you can either refer a program to someone with a link to our site or purchase a gift voucher for someone. Thank you!


SKU: pct-course Category:


Course Outline:
Week 1: Anatomy and Awareness
Week 2: Core Connection
Week 3: Neutral Alignment
Week 4: Pelvic Floor
Week 5: Core Strong Birth Plan
Week 6: Postpartum Recovery

9 reviews for Prenatal Core Training Course

  1. Debbie

    My birth went great! For the first time EVER (this is my fourth baby), I had an optimally positioned baby! I pushed for 10 minutes, instead of 45 minutes, or 2 1/2 hours like the other births, and this is the big thing….I needed no stitches! It’s amazing how different recovery is when you’re not in pain. I am so thankful for this program!

  2. Kate

    The prenatal core training program made all the difference in the world in my third pregnancy. I only wish I knew this information with my first two.

  3. Nicole

    By the end of my 4th pregnancy, I discovered I had a diastasis because it felt like my insides were falling out…both forward AND downward! As soon as we found out we were pregnant with #5, I enrolled in Prenatal Core Training because I was scared to repeat that experience. My 5th pregnancy was soooo much better: I felt stronger, with less back pain, more energy, and I felt like all my “insides” stayed right where they were supposed to stay the whole time.

  4. Heidi-Ann

    Getting unexpectedly pregnant with baby #3 started giving me panic attacks when I thought back to my previous pregnancy in which I had a pretty traumatic delivery. I felt anxiety about the pushing phase and really wanted some guidance, so I turned to the Tummy Team. I did their online Prenatal Core Training program because one of its targets is women with a history of difficult delivery. Doing it made me go into labour with much more confidence. I’m now doing their Core Foundations online program to help to rebuild my core strength so I can return to doing all the things I love to do.

  5. Leah

    This course is excellent. I took it while pregnant with my 5th baby, and had a wonderful labor and even better recovery. With my previous 4, I felt very disconnected from my core after delivery. My organs were sore, and I had trouble knowing how to function (sit up in bed, stand with baby) in ways that felt strong and activated. This course gave me the tools to push more effectively and to feel strong and confident in my recovery.

  6. Lillian (verified owner)

    The day I finally purchased the program was after two days of being in so much pain I was crying, sitting with a heating pad, wobbling around. I wore leak pads all day because otherwise I’d have to change panties with every cough. I constantly felt like “things” were going to fall out when I walked around. I was 20 weeks pregnant when I started the course. I noticed changes within the first week. Surely I still had days and weeks that were painful but being more conscious of my posture at my desk was a game changer in back pain. I felt more normal, as in I wasn’t constantly thinking about “things falling out”. It was hard to notice diastsis recti at the end of the program due to the growing baby and all but I just felt like I had more control of my body and when I’m consistent with the exercises I have far less complaints of pain. While I still had to work when I started the program and the Tummy Team program allowed me to get back at it without being in pain all day. I used the splint for the day I got it and put a timer on so I wouldn’t splint more than 2-4 hours/day. This program made all the difference for me. I could do my job and not cry in pain all day!
    I was hesitant doing on online program because I usually feel like “how do I know I’m doing these things right”. However, Kelly was so very helpful, her directions were clear. There are still a few things that I wonder about, but in the video she clearly states something along the lines of “you’re going to wonder if this is working” or “your going to question if this is right”… and so I can keep going consistently because I can tell things get easier and I’m more aware of my body the more I do the exercises. I also appreciate that she recognizes we might not be 100% with the tracker but that every exercise counts and to keep going, because there were days I missed most of the exercises but I remember her encouragement. I’d tell someone who was is hesitant about a home program just to dive it because her videos and explanations were great.
    I’m just thankful and grateful for this program.

  7. Amanda (verified owner)

    I started the program pregnant with constipation that was uncomfortable- likely had/have internal hemorrhoids. I had a lot of fear about diastasis recti and how to work out safely (there is so much conflicting or just incorrect information on “prenatal workouts”). The program totally helped the constipation and empowered me with information and I feel much better equipped to advocate for myself and trust myself.
    In the beginning I had a lot of resistance to star. The fear about diastasis kept me from checking my body and brought up almost physical aversion to addressing it. Even the word was something I didn’t want to say. I feel much more hopeful and informed- not so taboo.
    Thank you, this program was very very helpful and I now recommend it to everyone. I also found the c section part very helpful- i found out at 38 weeks that we will likely need a c section to avoid complications and the information and check list were very helpful and the video addressed the emotions involved as well.

  8. Sonia (verified owner)

    I am a 42 year old mom of 8 (5 biological, 3 adopted) and was 23 weeks pregnant when recommend by my midwife to do this course. I had a diastasis and I had a very pendulous uterus with my last babies. They were both over 10 lbs and I didn’t do physical therapy afterward to regain my core. I did, however, have very difficult births with poor positioning of babies. After the last baby I had to do PT for my bladder and pelvic floor which weren’t working well. This lent itself to not being able to push effectively during labor. With this pregnancy I was heading the same direction but my midwife wanted me to do this training to avoid those problems and help with positioning of the baby for delivery and a better recovery afterward.
    I went to a PT near me and felt like she didn’t really understand anything about my problems. Her advice was generic and overall unhelpful. That’s when I was sent to the Tummy Team. With The Tummy Team program I noticed my symptoms improving right away. I began to feel stronger very quickly.
    My uterus in NOT pendulous this time!! Yay!! I feel like I have far better control over my core muscles so that I can use them in my daily activity. I love having the connection to those muscles so that I am no longer a victim of my body and it’s weaknesses. I am now in control of those muscles and use them to my advantage. I didn’t realize how bad I had gotten. To the point that I have really had to work hard at active STANDING. How sad is that?? I was standing in a very unhealthy way so that when I tried to engage those muscles to stand properly, I could only do it for a few seconds before falling back into a lazy stance with fatigued muscles. That was a huge wake up call to me.
    The most significant thing is feeling strong and in charge of my body! I love feeling like I don’t have to deteriorate just because I’m pregnant. I can actually become stronger during this time, and I am. I’m feeling so good during this pregnancy. Before I started the program at 23 weeks, I was already feeling like I had to push in my belly button with my hand because there was a lot of pressure. Now at 34 weeks, I don’t have any feelings of pressure on my abdomen at all (unless I’ve been very active and it’s the end of the day). I rarely even use my brace anymore because I feel like my muscles are doing a good job on their own.
    I wish that my regular ob/gyn’s would have told me that it would be wise to rehab after each baby. I feel like there was absolutely NO teaching on this at all. They all acted like my body would just bounce back after birth. I’m proof that damage can occur that needs PT and can easily help to avoid problems with future pregnancies. I’m so thankful that my midwives told me about this. Otherwise I’d be facing another malposition during labor and a poor recovery with long term weakness and deficits in my muscle function. It’s a bit ridiculous that this isn’t recommended for EVERY mother.

  9. Jessica (verified owner)

    I am 36 years old and pregnant with my first baby. My midwife also noticed the diastisis in February which is why I sought out physical therapy. The diastisis really scared me. I felt very uncomfortable and had difficulty taking long walks (my preferred form of exercise). I felt like my body couldn’t support itself and I didn’t know which muscles I was allowed to safely use to hold myself up. I had pubic symphysis pain that was severe at times. My sacroiliac joints also tended to pop out when I took a walk. My body has always tended toward hypermobility so the hormones of pregnancy were exaggerating all of that. I felt afraid that I wouldn’t be able to handle being fully pregnant and felt insecure about what my body was doing.
    I was a bit hesitant but hopeful about getting help online. I noticed a difference in the very first week which helped me stay motivated.
    I feel so much stronger and able to be fully pregnant. I feel better at 40 weeks than I felt at 30 weeks. I’m more able to do what I need to do day-to-day (picking things up from the floor, doing laundry, getting in and out of bed), both because I’m stronger and because I have better strategies that prevent me from hurting myself. I’ve been shocked by how well I feel at the very end of the pregnancy because I’ve heard so many women talk about how hard those weeks were for them. Being strong in my core and able to stay active has made me feel confident in my body and relaxed about waiting for the baby to come.
    I am so grateful to feel strong and capable of being pregnant rather than weak and in pain. It has had a huge impact on my self-confidence as a pregnant woman. I also feel like I understand the mechanics of birth and postpartum recovery in a way that will help me navigate those with much less fear and apprehension than I had before I took this course. Knowledge truly is power. I really appreciate how much compassion is built into the program too. The emotional component is huge. Lastly, I’m amazed that I have less incontinence now than I had midway through the pregnancy, which is to say basically none. How many pregnant women can say that?
    I didn’t discover Kelly Dean’s video about her own background until I was about halfway through the course but once I did I appreciated her guidance and compassion even more. It bolstered my confidence to know that she had healed her own diastisis in this way.
    Thank you so much for offering this online for all of us to take advantage of!

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How It Works

We have a thriving community of online clients from all over the world in our private member’s forum. You can use this to ask our therapists questions, get encouragement, or receive additional instruction. You are not on your own during this journey! And we don’t revoke access to the forum when your program ends – you can continue to ask questions as you continue your core strong journey.

We also offer eSessions (virtual appointments) if you need more 1-on-1 instruction.

Category: How It Works

We recognize that it can be hard to understand exactly how this online rehab thing works. Rest assured, our programs are based on research and functional anatomy. Each of our online programs is a direct reflection of what we do with clients in our clinic in Camas, WA. Because we spend so much time on education in how the body was designed to function, it is easy to translate this into a guided online program. Each week you have educational videos, instructional videos, exercise cards, charts, assessments, and a rehab plan. You’ll watch the videos, print your handouts, and then apply what you’ve learned throughout the week. We have even more information on how online rehab works here.

We also have extensive information on what to expect for each specific program. Find the program you are looking for in our store and then click “View Sample Videos and More” to learn about what that program offers.

Category: How It Works

Splinting is a valuable part of the rehab process, but it is not the whole program. It is possible to rehabilitate your core without a splint; however, we have seen many benefits of splinting alongside our rehab program. It can speed up the healing of diastasis recti, it provides sensory feedback to help you understand what your core muscles should feel like, it increases blood flow to the damaged tissue, and ultimately reinforces what we teach in our core rehabilitation program. See more FAQs about splinting here.

Category: How It Works

Program Access

Our programs are rehab based, not fitness based. We spend a lot of time educating you on how your body is designed to function and how to address pain and dysfunction. Because all of our rehab “exercises” are functional, they are designed to seamlessly integrate into your daily habits. By the end of our program, these routines will be second nature to you. There is no real need to re-watch the program once you’ve intentionally made these changes in your lifestyle.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

This is physical therapy and as such, clients need to be progressed at a certain pace to see results. The effectiveness of the program is due in part to the accountability and structure of the programs. Each piece builds on the previous training, allowing the body the ideal amount of time to build strength before taking on more. 

Category: Program Access

If you know you will be traveling or something will prevent you from keeping up with your program, please contact us to discuss the option of manually pausing your program access. We don’t recommend starting and stopping rehab if you can help it because it can hinder your progress, but we understand life happens.

Remember: There are two extra weeks of access built into each program AND we offer 6-month & 12-month membership options that are available in our store HERE.

Category: Program Access

Yes, our platform is now optimized for use on these devices.

Category: Program Access

No. Online programs are for Tummy Team clients only. If friends are interested, please encourage them to sign up! We cherish your referrals and appreciate your honesty.

Category: Program Access

We don’t provide DVDs and are not currently on any streaming devices. However, the program can be accessed from a desktop, tablet or even a mobile device.

Category: Program Access

Splinting in Pregnancy

Splinting during pregnancy can be very beneficial. We have much more information on splinting during pregnancy here.

We don’t usually splint during the first trimester. It is the most beneficial during the second or third trimester when there are more demands on your body. Here are our general guidelines:

  • We do recommend splinting when clients are suffering from pregnancy-related pain, such as abdominal pain, lower back pain, pubic bone pain, hip pain, SI joint instability, sciatica and more. The splint will provide the necessary support that your core craves to eliminate that pain.
  • We recommend intermittent abdominal splinting late in the pregnancy as the baby gets heavy and your muscles need a break. The splint will provide the support you need to give you much-needed relief.

Keep in mind that splinting should always make you feel better, not worse. Never power through pain or ignore what your body is telling you. If you are ever feeling overheated, crampy, nauseous, or anything else, then take a break from the splint.

Pregnancy Related Questions

We recommend you start Prenatal Core Training during your second trimester after nausea has passed and you have a bit more energy. You’ll want at least six weeks before your due date to train your abdominals and pelvic floor for labor, delivery, and recovery. The more time you have, the stronger you will be.

However, if you just found us and don’t have six weeks, our Prenatal Crash Course would be more beneficial than nothing.


Refunds are not given for online programs. We stand behind the effectiveness of our programs, but as with all physical therapy, the effectiveness is in part determined by the client’s application and integration of the content provided in the programs.

Please see our full policy information here.

Category: Miscellaneous

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