Core Connect: A 4-Week Full-Body Strength Program Built Around Your Core
Your core is more than your abs.
Core Connect is our 4-week full-body strength program for women, built around your core and taught by two Doctors of Physical Therapy. Instead of endless crunches, you'll learn how your core works as a system that manages pressure in your body, and how to put it to work in every squat, hinge, push-up and lift. It's where we recommend every new Loa member starts: the detailed, form-focused cueing gives you a solid foundation for every class that follows.
See Core Connect in action
Every clip below comes straight from Core Connect classes.
Think of your core like a soda can
Your ribcage and diaphragm are the top of the can, your pelvis and pelvic floor are the bottom, and your deep abs and back muscles are the sides. Every breath and every rep changes the pressure inside.
That means your core isn't just working during ab exercises. It's managing pressure in every single lift:
- Pressing a dumbbell overhead? If that pressure isn't managed well, it can push down on your pelvic floor.
- Squatting or deadlifting? Without it, you might default to feeling the work in your lower back.
Core Connect teaches you how to manage pressure in every rep, so your core supports all your lifting, not just your crunches.
Three classes a week. Four weeks. Full body.
Core Connect isn't an ab program. It's full-body strength training where your core is part of every single rep.
About 30 minutes of strength work for your legs and glutes, with detailed cues on how to brace and breathe through squats, hinges and lunges.
Taught by Dr. LaurenAbout 30 minutes for your arms, back, chest and shoulders. (Members keep telling us these push-ups are a revelation.)
Taught by Dr. LaurenA focused, roughly 20-minute class that progresses from breath and expansion to real-world core function.
Taught by Dr. MeredithPlus short education videos
Quick, watch-anytime lessons that explain the why behind what you're doing:
- Manage Pressure Like a BossThe physics of pressure, and why it matters for your core.
- What Is Your Core, Anyway?Spoiler: it's a lot more than your six-pack muscles.
- Are We Kegeling or What?Where pelvic floor work fits in (and where it doesn't).
- What Does Coning and Doming Mean?What it's telling you, and what to do about it.
It all lives inside the Loa app, so you can follow along week by week from home.
Made for women who want to keep lifting, without the aches
Taught by two Doctors of Physical Therapy
Dr. Lauren Shelton, PT, DPT, OCS
A residency-trained, board-certified orthopedic clinical specialist, Lauren teaches every Lower Body and Upper Body Lift in Core Connect.
Dr. Meredith Shimp, PT, DPT, OCS, PCES
Meredith leads the weekly Core Rebuild classes and education videos, taking you from breath to full core function.
“I personally read and reply to every comment left on my classes. This is me, showing up for you.” – Lauren
Meet the whole Loa team →Straight from the Core Connect comments
Shared with permission from members inside the Loa app.
Those Core Connect push ups! Often my neck gets involved in things like push ups and shoulder presses but today there was no neck at all! You're an awesome teacher and I love your passion!!! Never stop!
Whoa! I have a super sensitive lower back. Usually when I hinge I feel a tiny bit in my back, but something about today's warmup was magical! I felt nothing and even lifting heavy, the hinges felt phenomenal!
I found those push ups to be a revelation. I could feel the work in exactly the right place, so yay for Core Connect!!
Working thru week 1 a little behind. But am amazed at this class because I am an exerciser… I didn't think this stuff was new to me and was a little hesitant to do this class, afraid I wouldn't get a workout in. I did AND the things I learned and cueing was truly worth its weight in gold. Thank you!!
I was so shocked to feel the push ups only in my chest!! It's a miracle!
The passion in your voice as you described the why behind the mechanics of each movement gave me goosebumps! This is a woman embodying her purpose and calling. It's an honor to learn from you.
A push up revelation!!! I haven't ever felt so good doing push ups.
The Core Restore Guide
Not ready to join yet? Start here. Lauren's free guide explains why your core needs more than "strong abs," and walks you through 4 drills she uses in Loa classes:
- Side Body Expansion
- Inverted Breathing
- 90/90 T Breathing
- Foam Roller Wall Squat
(email signup for the free Core Restore Guide)
Simple to start. Easy to follow.
Join LoaCore Connect is included in every membership.
Open Core ConnectFind it in the app under the category “New to Loa? Start Here!” Your classes are laid out week by week.
Do 3 classes a weekLower Body, Upper Body and Core Rebuild, on whatever days work for you.
Keep buildingAfter 4 weeks, join the rest of the community in our weekly class lineup.
Core Connect FAQ
Is Core Connect included in the Loa membership?
Yes. Core Connect is included with every Loa Movement membership, along with our weekly class lineup, class library and community. There's nothing extra to buy.
Is Core Connect just ab exercises?
Not at all. It's a full-body strength program: each week includes a lower body class, an upper body class and a core rebuild class. Your core is trained as a system that works in every movement, not just during crunches.
I'm new to strength training. Is this a good place to start?
Yes. Core Connect is the program we recommend every new member starts with, because the cueing is so detailed and focused on form. Experienced lifters love it too, since it sharpens the fundamentals you'll use in every Loa class.
What equipment do I need?
A few sets of dumbbells, a foam roller, 2 yoga blocks and a few household items like a wall, a chair and a rolled-up towel. Some classes also use a small Pilates ball, but a folded pillow works too.
How long are the classes?
The strength classes run about 30 minutes, the Core Rebuild classes about 20 minutes, and the education videos just a few minutes each.
Can Core Connect help with pelvic floor leakage or ab coning?
Leakage and coning or doming are often signs that pressure is overloading one area of your core. Core Connect teaches your core to manage pressure as a whole system, which many members find helpful. It isn't a replacement for individualized care, so if symptoms stick around, we always recommend seeing a pelvic floor physical therapist.
What happens after the 4 weeks?
You'll be ready to jump into our weekly class lineup, where new strength classes drop every week, and you can come back to Core Connect anytime you want a refresher.
Core Connect is included in your Loa membership.
Start Core Connect today