Core Connect Program
Join thousands of mums in our programs and start healing your core & pelvic floor now.
Media talking about this issue...
Attention all mums!
There is a secret recipe to finally heal mum's core and pelvic floor that no one is telling you about.
This can improve mum's bodies and quality of life faster and better than any other exercise program or diet alone.
Watch this short video and discover how I healed my core after 4 kids!
Are you ready to invest 20 minutes per day for 5 days per week in the next 4 weeks to get a strong core & pelvic floor you always wanted?
Who am I?
I am Renata Sanko, personal trainer, certified postnatal specialist and a mum of four kids.
I have given birth four times in under 8 years, and I gained over 50 kg (110 lbs) during my pregnancies.
Before I decided to change my life and live a healthier and fulfilling life, I struggled really bad!
After my pregnancies, I faced horrible symptoms like leaking urine when jumping or sneezing. I even had to wear pads to get out of the house, I had severe back pain and mummy pouch that just wouldn’t go away.
My postpartum period was real torture.
I had a demanding baby, our breastfeeding journey was extremely challenging and I developed postnatal anxiety. Something, that apparently is not so much talked about.
I was living a real nightmare.
I gained weight, my symptoms were becoming worse and I felt massive mum guilt every time I said my kids I can’t play with them, run or jump on the trampoline.
I learned how to make excuses for my symptoms that were preventing me from being the mother I wanted to be…and the wife I once used to be.
I had 4 fingers wide Diastasis Recti and a huge mummy tummy and I was wearing pregnancy clothes.
I was wearing pads because I was afraid I would pee my pants in public.
I lied to my kids I can’t jump on the trampoline because I would pee myself every time I jump.
But one day I touched the ground when a friend of mine asked me if I’m expecting again…
It hit me so hard!
I knew I had to do something to change my life and to become the person I once was…
I started learning, researching and I made a decision to finally take my life in my own hands…
I soon realised that all of my symptoms were caused by a weak core and pelvic floor muscles and a 4 finger-wide Diastasis Recti.
I decided to improve my health and change my life!
And then, in less than a year I:
- Closed my Diastasis Recti to functional 1 finger width
- Lost over 20 kg and finally got abs!
- Improved my pelvic floor function and stopped leaking urine once and for all
- Started lifting weights and doing high-intensity exercises I never dreamed I would
After years of research, I learned four things why mums can’t get rid of the mummy pouch and can’t heal their core and pelvic floor...
Mummy pouch is often caused by Diastasis Recti or abdominal separation.
This is widening of a gap in your abdominal muscles and it is happening at Linea Alba, the connective tissue in the middle of the abdomen.
The tissue is widening and stretching and losing its elasticity.
Many mums want to lose weight after birth and start with rigorous exercises that will actually make their condition worse!
Many exercises like crunches and sit-ups should be avoided when dealing with abdominal separation.
By doing this kind of exercises that many personal trainers and influencers recommend mums are only making their condition much worse!
Mums endure painful and embarrassing symptoms all the time!
Many mums also face symptoms like leaking urine when sneezing and coughing, incontinence, pressure down there, backache and bad posture.
They are not enjoying sex like they used to before kids!
This is often caused by Diastasis Recti.
Doctors don’t assess mothers for pelvic issues or Diastasis Recti!
Many mums don’t know there is a solution because no one told them! They don’t have to endure these symptoms.
It is never late to start healing!
There is so many wrong information out there and some you might even get them from your doctor.
It makes me sad to see so many women struggling and suffering silently with symptoms that are making their life miserable.
After I have been through the same, I want to show you how you can improve your health and change your life too…
If I did it after having 4 kids in under 8 years, you can do it!
I will show you how!
Core Connect Program is for you if:
- You are a new mum trying to lose her post-baby belly.
- You are frustrated because no matter how you exercise you can’t get rid of mummy pouch.
- You have Diastasis Recti or abdominal separation.
- You have experienced back pain or leaking urine while jumping or running.
- You are not enjoying your sex life like before kids.
- You are experiencing the feeling of pressure ‘down there’ and you feel like your intestines will drop out.
- You are feeling that something is off with your body and you are ready to find out what.
If you are reading this and thinking "Yes! This is exactly what I feel like!" then Core Connect is for you!
Every mum deserves to feel good in her body!
Every mum should be able to play, run and jump with kids with no leaking accidents and pain!
Every mum deserves to get to know her body and learn how to heal her core!
And in case you were wondering,
Core Connect is perfect for all:
New mums
Every new mum needs to recover her body after giving birth. Core Connect can help!
Mums with multiple kids
Multiple pregnancies can put significant pressure on our core muscles and they need to heal.
Mums with grown up kids
It doesn't matter how long ago you gave birth! Our muscles can always be healed.
Mums that are expecting
Pregnancy can put a lot of pressure on our core muscles and exercises can help!
Every woman could benefit from workouts in Core Connect.
Join the Core Connect today and in just 4 weeks you will discover:
What is a functional core & pelvic floor and how every woman can achieve it?
You will learn how your muscles function and why everything you tried so far had no positive results.
You will learn why Kegels are not effective and how to them properly so they become effective…
Kegel’s work, but not by performing them the way you were taught.
My four phase program to connect core & pelvic floor.
I will show you my unique four-phase program to connect your core and pelvic floor.
You can’t have functional and strong core and pelvic floor if your core is not connected with pelvic floor muscles.
These muscles are interconnected and achieving results while doing isolation exercises for core only or pelvic floor only will never happen. We need to work on them in synergy and make sure they are connected before trying to strengthen them.
How to work on your pelvic floor consciously & unconsciously?
Your muscles can work even if you are not aware of them working.
But it is important to prepare your body and your brain so it can work on your pelvic floor even when you are not consciously working on it.
This is the part of the puzzle that can make all the difference for women with pelvic issues.
4-week Core Connect Program
You will get the 4-week CONNECT training program – this is a core exercise program that will help you connect your core and pelvic floor effectively.
We also work on your breathing technique here by doing stretches developed to stretch the abdominal wall and allow you a more effective breathing pattern.
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BONUS: Breathe Out For Recovery
And if you join now as a bonus you will get access to my exclusive digital course created to improve breathing patterns for postnatal mums that are often impacted by pregnancy and bad posture.
By improving your breathing patterns you can have a more effective core, back and pelvic muscles and less leaking and back pain.
It's not your fault you have been struggling with embarrassing symptoms that prevent you to be a mother, wife and woman you dreamed to be.
Mums are not given the right tools to recover their body properly after birth and the medical community is just keen on ignoring women's health and wellbeing.
Core Connect is a shortcut to finally take control of your body.
Here is the truth...
The core and pelvic floor are made from interconnected muscles. And if these muscles are injured they can be healed and they can be strengthened like any other muscles.
Pelvic muscles are not different than any other muscles in our body and if you can strengthen your biceps, you bet you can strengthen your pelvic floor muscles too.
The ONE most important thing you need to do to get a strong core and pelvic floor again is to learn to CONNECT the core with pelvic floor BEFORE starting to strengthen them.
This is why so many training programs fail and why so many women still have issues with Diastasis Recti and leaking. Because all you get are exercises that will have NO results if you don’t learn to connect your core and pelvic floor before starting them.
For many mums, it is hard to connect their core and pelvic floor after been through pregnancy and births. They are stretched and sleepy after months of no activation and pressure and it is hard to find them and control them.
But, this is a skill that everyone can learn in less than 5 minutes per day and can mean all the difference for every woman ever gone through pregnancy and childbirth.
I will teach you how to do that in Core Connect!
I can’t tell you how many times have I wished to have a flat tummy after having all four of my kids.
How many times I quit exercising seeing no results at all and how desperately I was trying to improve my body image…
I spent hours doing exhausting workouts that made me feel drained, hours and hours trying to improve my quality of life and prevent leaks, urgency, back pain that were keeping me on hold all the time…
Now is the perfect time to start learning and working on your mum body. I was there where you are today and I can help you.
Here's how Core Connect works:
When you join the Core Connect Program you will be accepted to our private community of mums where you will get education, exercises and guidance to help you jumpstart your progress.
You will get 4 weeks of specific core workouts – every week you will get a set of new core workouts. The workouts are progressive so you will progress too. They are done 5 times per week.
Each of the workouts includes 5 specific core exercises that you will repeat two times. You are guided through each movement so you can make sure you are performing it correctly.
Exercises are in guided follow-along video format with detailed but easy to follow instructions. You can also download a PDF summary.
The best part is, the workouts will take you only 20 minutes per day!
You will also get an educational course to help you better understand how your body works, how to correctly perform exercises, how to truly connect your core and pelvic floor for maximum results.
You will get instructional guides and videos so you are supported fully. You can download your schedule to stay accountable.
You will also be invited to join our private Facebook group for support and accountability where you can win some amazing prizes every month!
When you join the Core Connect Program you will get understating on why you were struggling in the past, supportive community and easy to follow exercises.
What you will get when you join the Core Connect Program:
- 4 weeks of follow-along core workouts to start healing and connecting your core and pelvic floor.
- Easy to understand educational online course to help you better understand how to use your muscles correctly and how to engage them properly.
- Instructional videos and guides and additional PDFs and downloadables
- Access to a private Facebook group with other mums for support and accountability.
- BONUS: If you join the Core Connect now you will get full access to my digital course Breathe Out For Recovery - a digital course created to improve breathing patterns in postnatal mums that are often impacted by pregnancy and bad posture. By improving your breathing patterns you can have a more effective core, back and pelvic muscles and less leaking and back pain. You will get the extensive course with follow-along all body stretches and video meditations.
Look what our mums are saying:
And the results they're getting:
Nicole lost 9,5kg (21lbs) by using our method.
Let me show you one more time everything you will get when you join the Core Connect Program:
- 4 weeks of core workouts in a guided follow-along video format ($149 value)
- Educational guide with detailed suggestions and instructional videos. ($99 value)
- Access to the private Facebook group for daily support and access to me personally. ($99 value)
- Bonus online course Breath Out For Recovery with follow-along stretches and meditations ($199 value)
- Lifetime access to all materials, workouts and guides. (invaluable)
- One-time payment/no recurring fees
Frequently asked questions:
Core Connect is a 4-week program designed to strengthen the core and pelvic floor and teach mums how to use their muscles correctly.
If you follow the regular schedule, you will definitely see some progress and improvements on your body and core muscles, on your symptoms and Diastasis Recti.
The exact results that you will get depend on your starting position, genetics, and how regular you are with doing the program.
Keep in mind this is not a fat loss program so if you have additional weight to lose, check our 12-week program here.
The workouts are around 20 minutes long. I recommend that you do them 5 days per week, but you can also do them every day if you wish so.
The entire Core Connect Program can be done without buying any special equipment.
I do recommend to have a light resistance band and a small pilates ball but you won’t be missing out if you do everything with no equipment at all.
If you don’t have the light resistance band you can use a pair of old tights or leggings instead, and instead of pilates ball, you can use pillow or kids football ball.
No, Core Connect is a program you can do at home, no gym membership needed!
There is limited equipment needed but you can do it with no equipment at all and still get the results you want. It’s all up to you now!
Yes, it’s never too late to start healing your core. The core muscles work in a similar way as any other muscle in our body. Once we learn how to contract and relax them in a right way great things can happen. I will show you that here…
Yes, Core Connect is safe to do while pregnant and is the perfect way to safely strengthen the core and pelvic muscles during pregnancy.
Make sure you are cleared to exercise during pregnancy by your care provider before starting this or any other exercise routine.
Once joined you get lifetime access to the Core Connect Program so you can always join now and do the full workouts during your postpartum period as well.
You get both!
Every workout has a follow-along video guiding you through the exercises step-by-step. Just click play and start the workout with me. It works perfect on any device and is fully optimized for a mobile phone.
You also get downloadable PDF summaries and transcripts for each workout so you can work out at your time and pace.
To join the Core Connect Program click on the “Join Now” button on this page. You will be redirected to a checkout form where you can sign up for in just a couple of seconds.
Once complete you will get instant access to our members-only area where you can find your schedule and workouts.
You will receive some confirmation emails with your purchase receipt, link to our members’ area and special link to create your password so keep an eye on your mailbox.
Make sure to use your best email so you can receive all the goodies!
We take all major prepaid, debit or credit cards such as Visa, Mastercard or American Express. We also accept Apple Pay and Google Pay (on supported devices) and PayPal. You can choose your payment method after completing personal details on our secure checkout page.
We use industry leading payment providers such as Stripe and PayPal which are the most secure ways to pay online. Your card details or any other financial information is never stored on our servers and is transmitted to Stripe or PayPal securely, using the industry standard SSL certificate (SHA-256 with RSA Encryption). Check out Stripe and PayPal to read more on their security systems.
If you still have any questions about the program send us an email to [email protected] and we’ll get back to you soon. You can also contact us via chat on the right-hand side.
References
My certifications:
- Advanced Postnatal Welness Practitioner, Level 2 at Burrell Education (NASM Approved provider)
- Natalstrength® certificate from Burrell Education (NASM Approved provider)
- Personal Trainer / Fitness Instructor, Level 3 diploma from New Skills Academy
- Nutrition & Hydration Certificate from New Skills Academy
Studies & papers:
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- Sapsford R R, Hodges P W – (2001) – Contraction of the pelvic floor muscles during abdominal maneuvers – Archives of Physical Medicine and Rehabilitation, Volume 82, Issue 8, Pages 1081-1088
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- O’Sullivan P B, Beales D J, Beetham J A – (2002) – Altered motor control strategies in subjects with sacroiliac joint pain during the active straight-leg-raise test – Spine journal, Volume 27, Issue 1, Pages 1-8
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- Sapsford RR, Hodges PW, Richardson CA, Cooper DH, Markwell SJ, Jull GA – (2001) – Co-activation of the abdominal and pelvic floor muscles during voluntary exercises – Neurourology and Urodynamics, Volume 20, Issue 1, Pages 31-42
- Parker M A, Millar L A, Dugan S A – (2009) – Diastasis Rectus Abdominis and Lumbo-Pelvic Pain and Dysfunction-Are They Related? – Journal of Women’s Health Physical Therapy, Volume 33, Issue 2, Pages 15-22
- Smith MD, Russell A, Hodges PW – (2008) – Is there a relationship between parity, pregnancy, back pain and incontinence? – International Urogynecology Journal, Volume 19, Issue 2, Pages 205-211
- Stuge B, Mørkved S, Dahl HH, Vøllestad N – (2006) – Abdominal and pelvic floor muscle function in women with and without long lasting pelvic girdle pain – Manual Therapy, Volume 11, Issue 4, Pages 287-296
- Thompson JA, O’Sullivan PB, Briffa NK, Neumann P – (2006) – Altered muscle activation patterns in symptomatic women during pelvic floor muscle contraction and Valsalva manoeuvre – Neurourology and Urodynamics, Volume 25, Issue 3, Pages 268-276
- Wu WH, Meijer OG, Uegaki K, Mens JM, van Dieën JH, Wuisman PI, Ostgaard HC – (2004) – Pregnancy-related pelvic girdle pain (PPP), I: Terminology, clinical presentation, and prevalence – European Spine Journal, Volume 13, issue 7, Pages 575-589
- Bruno Bordoni, Emiliano Zanier – (2013) – Anatomic connections of the diaphragm: influence of respiration on the body system – Journal of Multidisciplinary Healthcare, Volume 2013, Issue 6, Pages 281-291
- Hodges PW, Heijnen I, Gandevia SC – (2001) – Postural activity of the diaphragm is reduced in humans when respiratory demand increases – The Journal of Physiology, Volume 537, Issue 3, Pages 999-1008
- Rosalba C – (2009) – The functions of breathing and its dysfunctions and their relationship to breathing therapy – International Journal of Osteopathic Medicine, Volume 12, Issue 3, Pages 78-85
- Yeampattanaporn O, Mekhora K, Jalayondeja W, Wongsathikun J. – (2014) – Immediate effects of breathing re-education on respiratory function and range of motion in chronic neck pain – Journal of the Medical Association of Thailand, Volume 97, Supplement 7, Pages 55-59
- Willard FH, Vleeming A, Schuenke MD, Danneels L, Schleip R. – (2012) – The thoracolumbar fascia: anatomy, function and clinical considerations. – Journal of Anat, Volume 221, Issue 6, Pages 507-536
- Blotta RM, Costa SDS, Trindade EN, Meurer L, Maciel-Trindade MR – (2018) – Collagen I and III in women with diastasis recti – Clinics vol.73 São Paulo 2018 Epub June 07, 2018
Books:
- Peter L. Williams – Gray’s Anatomy: 38th (eigth) Edition
- Dianne Lee – 2016 Diastasis Rectus Abdominis – A clinical guide for those split down the middle
- Jean-Claude Guimberteau, Colin Armstrong – Architecture of Human Living Fascia: Cells and Extracellular Matrix as Revealed by Endoscopy
- Jack Newman M.D., Teresa Pitman – The Ultimate Breastfeeding Book of Answers: The Most Comprehensive Problem-Solving Guide to Breastfeeding from the Foremost Expert in North America
- La Leche League International – The Womanly Art of Breastfeeding
- Penny Simkin, Janet Whalley, Ann Keppler, Janelle Durham, April Bolding – Pregnancy, Childbirth, And The Newborn (2016-5Th Edition)
- Elizabeth Somer – Nutrition for a Healthy Pregnancy
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