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Welcome to

Level Up: Core Foundation!

Ready to build a strong and functional core?


Level up: Core Foundation is a progressive core strengthening program created by two physical therapists, former athletes and active moms who had their own postpartum struggles with returning to the sports they love. 


This program emphasizes the why and how of coordinating and progressively loading your deep abdominal and pelvic floor muscles.


What is included?

  • 6 Progressive Levels of exercises with 6 exercises in each level

  • Full video demos with instructions and cues for each exercise

  • Bonus sections include posture exercises, pelvic floor stretches, and relaxation exercises, and spinal and hip mobility exercises

  • Detailed foundational educational videos:

  • What is your deep core?

  • How do you locate and optimally use each component of the deep core?

  • Step by step instruction in how to progressively coordinate each aspect of the deep core system

  • Why breathing is the key to successful core activation and eliminating belly pooch

  • Why learning to relax your pelvic floor is as important as kegel exercises

  • How bracing your core constantly is making you weaker

Strengthen your core and build a strong foundation in order to return to the activities and sports that you love!

Who is this program for?

This program was designed to help women:

  • Build a stronger, more efficient core foundation whether or not they have experienced childbirth

  • Decrease back pain and symptoms of incontinence

  • Optimize athletic performance

  • Return safely to exercise postpartum whether you are one month or many years postpartum

  • Anyone who is currently undergoing physical therapy for pelvic floor hip or low back pain who needs an adjunctive home program

Recommended Equipment:
  • Theraband
  • Exercise ball
These are the products we love!

Frequently asked questions

How long do I have access to the program?

You will have lifetime access to the program!

How long will it take me to complete the program?

Time to complete the program varies on your individual health history. We do recommend spending at least 6 weeks (1 week in each level) to allow adequate time for your body to learn to appropriately coordinate, adapt and progress through each level of exercises. Some women may need to take up to 6 months or longer working through the progressive phases while they concurrently work with a Physical Therapist to address cooccurring impairments which may limit their ability to progress.

Do I need access to a gym in order to participate in this program?

No. The entire program is designed to be completed at home with minimal equipment.

How soon after I had my baby can I start this program?

We always recommend that you have been cleared by your OBGYN or birth provider prior to starting any exercise program. The educational content including breathing exercises can be started earlier in your postpartum course, as early as day 1!

What if I had a C-Section?

You are healing from a major surgery! As with any postpartum mom or anyone who’s had a surgery we recommend you have clearance from your OB/GYN to begin the exercise portion of the program , however, the introductory section of the course can be completed and you can learn to use your breathing optionally to learn to coordinate your deep core system and set the foundation for strengthening when you’re body is ready to progress to loading. Setting the stage early on to learn to breathe with your diaphragm and coordinate your deep core system will set you up for a successful postpartum recovery!

I have never had a baby, can I still benefit from this program?

Absolutely. We all have a deep core system. Most of us have impairments related to weakness, poor posture and difficulty with diaphragmatic breathing. This program is intended to help all women, not just postpartum women, optimize their core activation and strength.


Eyja Hafthorsdottir



Elizabeth Bergman



Eyja Hafthorsdottir


My name is Eyja and I was born and raised in Iceland. I moved to the US in 2003 to attend the University of Georgia. I graduated with a Bachelor of Science degree in Exercise and Sport Science in 2006 and a Doctorate of Physical Therapy from the University of St. Augustine in 2009. I completed an orthopedic clinical residency and earned my manual therapy certification in 2010.

My passion for pelvic health started when I became a mother myself. I realized how common pelvic floor dysfunction was, and that there was a lack of education and guidance for women postpartum. My goal is to empower women and to help them restore function and confidence in their bodies.
I have been passionate about sports my whole life. I ran track for the University of Georgia and I competed for the Icelandic national team in middle distance for several years. I also did CrossFit for many years.

When I'm not working, I like to spend my time with my husband and two boys. I enjoy working out, watching sports, and all outdoor activities.


Elizabeth Bergman


My name is Libby and I am a native of Wisconsin though I have had the privilege to live in Florida, Montana, Australia, and St. John USVI through various parts of my life.  I completed my undergraduate degree in Biology at the University of Wisconsin-Madison in 2003 and my Doctorate of Physical Therapy from the University of St. Augustine in 2007.  I also completed a fellowship in Orthopedic Manual Physical Therapy in 2012 and became a board-certified Orthopedic Clinical Specialist in 2013. 


My passion to combine continued learning in clinical practice and to become a researcher has lead me to also pursue my Ph.D. in Physical Therapy at Texas Woman’s University.

I grew up addicted to sport and played every sport I could get involved in.  Competitive swimming introduced me to the world of triathlon and when I did my first race, I was hooked. I was fortunate enough to qualify for the Ironman World Championships in Kona, Hawaii in 2011 and was invited to the ITU Age Group World Championships in Auckland, New Zealand in 2012.  My sporting life changed forever with the birth of my first of three sons in 2013.  Between three c-sections, I managed to continue to participate in CrossFit and began running trail races and even an ultramarathon.

I love any sport I can find the time and strength to enjoy including skate skiing and downhill skiing.

Mom Jump Rope

Level Up: Core Foundation!