ignite your core
because moms deserve
to look and feel amazing!!
Whether you had a baby 6 weeks ago or 6 years ago, you owe it to yourself to heal and restore your core as soon as possible so you can get back to the life you love!
If you’re ready to start the healing process but you’re short on time, you don’t know where to start, you’re not sure you can commit and you’d love some expert guidance…Then THIS is the program for YOU!
hey mamma
have you been wondering?
- Should I exercise or rest?
- Should I walk or do Pilates?
- What about running and lifting weights?
- Are there any exercises I should avoid?
These questions are so common for new moms. I hear them all the time. As women we come to our births uber prepared for any eventuality. We know exactly what to expect from our growing bellies, to labor and delivery to the first few months taking care of our newborn.
but.....
- We have NO CLUE when it comes to taking care of ourselves and getting back in shape.
and then there's the issue of time...
- Most of us struggle with time - there is just never enough, especially as a new mom.
only 10 minutes...
- Ignite Your Core is the smallest time commitment required of an exercise program.
- It's designed to help you heal, flatten and strengthen your core in just 10 minutes a day.
designed for busy moms
this program is
for you if...
- You really want to exercise but have so little time available.
- You need something quick and convenient that you can fit into your busy day.
- You feel weak, unstable and fragile in your daily activities.
- You're postpartum and are not sure what exercises are safe and going to produce results.
- You've got a “pooch” that won’t budge no matter what you try.
- You're over crunches, planks and sit ups and are looking for something new and fresh to strengthen and tone your core.
hi there,
i'm marise dusheiko
I am a flexibility, posture and post-natal fitness coach with over 15 years experience in the fitness and flexibility industries.
My mission is to help women safely rebuild their post-partum bodies and reconnect to their feminine power through movement so they can feel strong, beautiful and confident again.
what's included?
everything you need to
ignite your core!
- 28 days of home workouts, a new one each day, that take just 10 minutes to complete!
- A multi-targeted approach to core training - transverse abdominals, obliques, pelvic floor, multifidus, glutes.
- A recipe book and meal plan to help you shed extra fat through healthy nutrition.
- A core training manual that will teach you what a strong core actually means (and what it is DOES NOT mean).
all you need to know
frequently asked questions
Ignite Your Core is the smallest time commitment required of an exercise program, It’s designed to help you heal, flatten and strengthen your core in just 10 minutes a day.
Absolutely!! A core and pelvic floor strengthening program should ideally be a part of every woman’s fitness routine. Learning how to take care of your female anatomy is a skill that will serve you well for the rest of your life. But will be especially important during pregnancy and menopause when hormones affect the integrity of the muscles, ligaments and connective tissue the most.
For pregnant ladies, most of the exercises are safe but there are additional instructions beneath each video clarifying the safety for pregnant ladies. For individual concerns you can reach out at any point for additional guidance.
Ingnite your Core was meticulously researched and developed to address:
Diastasis Recti (abdominal separation), Pelvic organ prolapse, Fecal or urinary incontinence (leaking), Mummy Tummy or pooch, Postural imbalances (slouching, rib flare and hyperextension), Pain (lower back, joints, hips and pelvis), Core weakness, Propensity to injury, Stiffness/inflexibility and limited mobility and Weight gain.
Yes. The following is required to complete the exercises for maximum results:
- Yoga mat
- 2-4 x Yoga Blocks (soft, foam ones are best)
- Resistance bands – small loop band, long theraband, long loop band OR cable band
- Balls – large Pilates ball, small ball (kiddies ball is fine or otherwise a small Pilates ball)
- Foam roller or additional rolled up yoga mat
- 1-2 sets of dumbells (anywhere from 1.5kg/3lbs to 3kg/6lbs)
- Yoga strap/belt/robe tie (useful if you’re extremely inflexible)
- Chair or small, firm bench
- Step or access to stairs
- Access to a wall
Ignite your Core is a 28 day challenge that involves 10+ minutes of exercise every single day – no rest days.
The workouts come in the form of reps per set (i.e 3 sets of 10 reps). By following the suggested number of reps and sets each workout will take you roughly 10 minutes to complete. However, workout duration can be adjusted by doing more or less reps per set or more or less total sets.
The workouts address core restoration, strength, posture, cardio and flexibility.
Each day you log in and will see a day-by-day breakdown of the exercises you need to do via video. You can do all videos in one go or break them up throughout your day.
what are people saying...?
program reviews
postpartum fitness specialist
My Mission is to help women safely rebuild their post-partum bodies and reconnect to their feminine power through movement so they can feel strong, beautiful and confident again.