OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Sliders

CLASS PLAN:
Standing Arms
Core Work
Mat Booty (Side 1)
Mat Booty (Side 2)
Modified Planks

When can I start the Pelvic Floor + Core Recovery Program?
You can begin this program as soon as you’re home from the hospital (for C-section mamas, we suggest waiting 2–3 weeks, or longer if needed). The sooner you start, the better—but it’s never too late, even if you’re years postpartum. These...

Now that you’ve completed the intro and feel confident connecting to your breath and pelvic floor, this gentle circuit invites you to deepen that connection. Through intentional 360° breathing and focused pelvic floor activation, you’ll nurture the foundation of your core—supporting your body in ...

Wellcraft Mama Prenatal Program FAQ

When should I start the Wellcraft Mama Prenatal Program?
You can begin the program at the start of your first trimester if you're feeling comfortable exercising. Otherwise, start whenever you're ready, and follow the calendar according to your current pregnanc...

Wellcraft Mama Prenatal Program FAQ

When should I start the Wellcraft Mama Prenatal Program?
You can begin the program at the start of your first trimester if you're feeling comfortable exercising. Otherwise, start whenever you're ready, and follow the calendar according to your current pregnanc...

Questions? Email [email protected]

Wellcraft Mama Prenatal Program FAQ

When should I start the Wellcraft Mama Prenatal Program?
You can begin the program at the start of your first trimester if you're feeling comfortable exercising. Otherwise, start whenever you're ready, and follow the c...

OPTIONAL EQUIPMENT:
Medium Resistance Wellcraft Booty Band
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Booty, booty & more booty!

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Add an ankle weight during booty for extra challenge

CLASS PLAN:
Combo Arms
Planks
Mat Booty (Side 1)
Mat Abs
Mat Booty (Side 2)
Combo Arms

NO EQUIPMENT REQUIRED

CLASS PLAN:
Mat Abs
Mat Booty (Side 1)
Planks
Mat Booty (Side 2)
Stretches

OPTIONAL EQUIPMENT:
Wellcraft Ankle Weights

https://www.bewellcraft.com/shop

CLASS PLAN:
Standing Legs

OPTIONAL EQUIPMENT:
Wellcraft Pilates Ball
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Standing Legs
Side Lying Legs (Side 1)
Kneeling Booty (Side 1)
Side Lying Legs (Side 2)
Kneeling Booty (Side 2)
Bridges

No equipment required.

CLASS PLAN:
Planks
C-Curve Abs
Supine Abs

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights

CLASS PLAN:
Combo Arms
Planks
Side Lying Booty (Side 1)
Planks
Side Lying Booty (Side 2)
Planks
Stretches

Pelvic Floor & 360 Breathing

No Equipment Required

CLASS PLAN:
Standing Stretches
Standing Hip Mobility
Cat/Cow
Kneeling Hip Circles
Deep Core Holds
Push Ups
Side Plank Dips (Side 1)
Side Lying Legs (Side 1)
Side Plank Dips (Side 2)
Side Lying Legs (Side 2)
Tricep Dips
Kneeling Spinal Extension
Squats

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Heavy Resistance Wellcraft Booty Band
https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Planks
Side Plank Dips (Side 1)
Side Lying Legs (Side 1)
Side Plank Dips (Side 2)
Side Lying Legs (Side 2)
Kneeling Spinal Extension
Stretches

In this meditation, Elaine guides you through a series of breaths, visualizations, and mindful awareness techniques through the lens of growth to help you feel grounded and empowered to grow in whatever way feels aligned for you.

360 Breathing & Pelvic Floor

No equipment required, but use a Wellcraft ankle weight for extra spice!
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Side Lying Booty (Side 1)
Side Lying Booty (Side 2)

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Chair or other stable surface

CLASS PLAN:
Combo Arms
Standing Booty w/Chair (side 1)
Planks
Standing Booty w/Chair (side 2)
Combo Arms

These stretches are super helpful in alleviating hip and pelvic pain, and will also help get baby in the optimal position towards the end of your pregnancy.

OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Wellcraft Pilates Ball

Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Combo Arms
Deep Core Holds
Kneeling Booty (Side 1)
Side Lying Booty (Side 1)
Deep Core Holds
Kneeling Booty (Side 2)
Side Lying Booty (Side 2)
Push Ups
Stretches

OPTIONAL EQUIPMENT:
Wellcraft Sliders
Shop Wellcraft Equipment: https://www.bewellcraft.com/shop

CLASS PLAN:
Planks, planks, and more planks!