Total Core Boost
So you can create a toned, supportive core that looks and feels ah-mazing in your summer clothes!
Want to finally create a solid core that not only supports you but looks good?
Grab my three-week signature total core program so that you can learn my tried and true methods to build a strong, deep core that boosts your posture, doesn’t put your pelvic floor at risk (no pain, leaks, or heaviness), loosens up your hips, and frees your neck.
Created by Ashley Prullere, PT
Total Core Boost features my signature 7654321 Method:
7: Workouts start at just SEVEN minutes a day, progressing over time
6: Exercises feature SIX core and core-supportive areas to prevent imbalances and offer true support
5: Workouts feature FIVE-second holds to challenge your system
4: Each week features FOUR workouts, progressing to 5 as we get stronger
3: THREE weeks of training per round of workouts
2: TWO options for workouts: Choose either Beginner/Intermediate level or Intermediate/Advanced
1: ONE piece of equipment: A ball, yoga block, or rolled-up towel to squeeze!
This is for you if you:
Identify as a female and are between the ages of 40-60. (This was created with this age range in mind, but, of course, ages outside this range can benefit, too!)
Feel like your abs and core need to be revamped.
Have a history of pelvic floor issues (leaking pee, having pain, feeling heaviness or bulging in your vagina) that are intensified with traditional core work.
Notice that your abs dome, tent up, or look like a breadloaf when you do core work.
Are tired of working your abs and core and not seeing the results you want.
Want a core program that progresses safely over time.
Are able to commit to at least 7 minutes a day, 4 days a week to prioritize working on your core. Perfect for those short on time!
Value training from a physical therapist (This will likely mean more education, form tips, explanations, and demos than you’re used to. I want you to get the most out of your time, energy, and effort!)
This is NOT for you if you:
Like chasing the burn and use this as the sole marker of a good core workout. (It’s misleading; it’s not.)
Don’t have 7 minutes a day, 4 days a week to commit to working on your core.
Want a super-quick fix. This is a 3 week program to boost your core, and it serves a starting point (if you’re a beginner) or safe way to progress (if you’re advanced)…not the endgame.
Have a diagnosis of osteoporosis, osteopenia, current disc issues, spinal stenosis, or spondylolisthesis. (If you do have any of these diagnoses, please reach out. I can create something to support you!)
Need physical therapy or one-on-one training. While I do offer this, this program is for educational and fitness purposes only. If you need something more, let me know.
When enrolling, you’ll get access to:
✅ TOTAL CORE WORKOUTS: To build a solid core foundation in a way that supports your body through perimenopause/menopause and minimizes the risk to the pelvic floor, hips, back, and neck (areas that are usually negatively impacted with traditional abs and core training). Videos start at just 7 minutes and are beginner-friendly. Workouts feature me! I will talk you through how to do each of them safely. Exercises are easy to follow and evidence-based, with no experience needed.
✅ BONUS SECTIONS: To enhance your learning and understanding of what a “total core” really means. This includes the pelvic floor, mobility and stretching that’s essential to supporting a strong core, and red flags to look for in your workouts.
✅ WORKOUT APP ACCESS: So that you can follow along daily as you learn with a pre-planned video schedule to help you stay on track and be consistent to enhance your learning and progress.
✅ Education + Empowerment: Have you ever wondered why you’re doing what you’re doing? Not here. I want you to understand how my Total Core Boost program is designed so that you can make informed decisions for your body and decide what’s right and helpful to you.
Details:
Equipment needed: One object you can squeeze for resistance (rolled-up towel, yoga block, small ball, etc)
Experience needed: NONE (This is a low-impact, gentle program to promote deep core strength and connection.)
Cost: This 3-week program is only $21 (includes the app). (Note: While I’ve offered this training privately, this is the first time I’ve done it to a large group. This is the introductory pricing. Don’t know if I’ll ever go this low again!)
Start and duration: We start Monday, May 4. You’ll be done by Memorial Day! Once registered, you’ll receive information for how to access the app and workouts.
How to choose a level:
You may choose either:
Beginner/Intermediate: You’re new to core work or you notice some leaking pee, pain, or heaviness in your pelvic floor; you have chronic hip flexor tightness; your glutes are checked out; you overuse your neck when you exercise; your low back aches during or after core workouts.
Intermediate/Advanced: You have a stable core system with minimal concerns listed in the beginner section; you’re ready for a challenge but want this offered in a safe, progressive way; you can commit 7 minutes per day, 4 days per week and can add more time and up to 5 days eventually.
A bit about me + what I want you to know:
Hi, I’m Ashley Prulliere, a physical therapist and core+pelvic floor specialist. I’m certified in Pilates and as a menopause coach. I’ve worked with hundreds of women over my 19-year career. And I, like so many of my clients began to notice a change in my body once I crossed into my 40s.
Quite often my clients have found their way to me after trying abs workouts at home and experiencing pelvic floor leaks, hip flexor tightness, back aches and neck stiffness.
They tell me, “I used to do these workouts and saw great results. Now, I keep at it but nothing. In fact, things look AND FEEL worse! What’s wrong with me?”
The truth: Nothing is wrong with them. And nothing is wrong with you, either.
If you’re in that 40-60 age range, your body is doing what it’s supposed to do: It’s changing. The menopause transition period is a normal part of life. Whether you’ve had babies or not, your core (and pelvic floor, hips, and back) will probably feel and work differently at this point.
So, I repeat: There’s nothing wrong. This just means we need a new approach!
Because I’ve been there too and know what it takes to build a strong, supportive core without worsening the pelvic floor, hips, or back, I created a 3-week TOTAL CORE BOOST to help you sculpt astrong, deep core that boosts posture, doesn’t put the pelvic floor at risk (no pain, leaks, or heaviness), looses up the hips, and frees the neck.
Other abs-focused programs tend to offer exercises to address only the front abs and obliques, which leaves participants with muscle imbalances, a weak core system, increased risk of injury and dysfunction, and heightened frustration and burn-out.
But we physical therapists know that the abs and obliques are a PART of the core, but not the entire core.
My Total Core Boost is the ultimate solution because this series of workouts and combinations of exercises works the entire core while keeping the body safe and well. It’s programmed specifically for women going through perimenopause-menopause, and it’s designed to support your changing body in a way that traditional core and abs-focused programs just don’t.
I’m super excited to offer YOU this opportunity to strengthen and tone the entire core so that you can experience true core support while looking and feeling amazing in your summer attire!