What Is the Core 4 Program

What is Core Re-Training?

  • Identifying and co-activating the Core 4
  • Progressive layering of increased loads
  • Integration of Core 4 into normal exercise routine
  • Resume regular or desired training with use of Core 4

General Bellies Inc Protocol



Health Screen Health screen
Assessment w/modifications Assessment
4 steps to connect and retrain 4 steps to connect and retrain
Train for birth using core breath and exercises w/modifications Progress to core training with new stretegies and core breathing included

Post partum training

  • Once you have had a baby you are always post partum!
  • Initial focus should always be on restoration

Factors post partum to consider:

  • Loose ligaments and joints
  • Hemorrhoids
  • Post partum bleeding
  • Fatigue
  • Breast Changes/Feeding
  • Poor posture
  • Balance
  • Post partum depression

Initial Core Assessment

  • A detailed physical assessment will be done during pregnancy and another after delivery to detect any changes or;
  • If you have already delivered, only 1 assessment will be done
  • Initial Test for Diastasis Recti

Release Work: Only After you learn to release can you Re-train

  • You will learn how your body is compensating for dysfunctional strategies
  • You will learn how to “release” these and allow the core to work as it should

Personalized exercise Program to suit your individual needs

A personalized program of exercises will be taught for your individual needs


  • Abdominal binding increases function and decreases pain after laparotomy (Cheifetz et al Physiotherapy Canada 62(3)
  • Most effective in first 8 weeks
  • Baby comes out, binder goes on

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