The Pelvic Floor & Deep Core Program
Kinect more intentionally to your pelvic floor, deep core, and lower abs in this program of 10 progressively challenging workouts that begin with specific pelvic floor and deep core activation and then progress to full body workouts towards the end.
Props Needed: A Pilates ball and a pair of yoga tune up balls (or tennis balls)
Level: All levels
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Pelvic Floor Intro
Understanding and improving pelvic floor and deep core function is the first step to jump starting your Pilates practice. And, it is the quickest way to reaching your aesthetic and functional goals is by implementing the concepts you will learn in this program into all of your other workouts.
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Pelvic Floor Fundamentals
Pelvic floor training always begins with breath work. Master the fundamentals of using your diaphragm and pelvic floor together and your body will begin to transform.
Props Needed: A Pilates ball and a massage ball (or tennis ball)
Level: All levels
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Pelvic Floor As The Ignition
This video introduces bilateral movement using the pelvic floor (and breath) as the ignition.
Props Needed: A Pilates ball and a massage ball (or tennis ball)
Level: All levels
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Pelvic Floor & Unilateral Movement
Continue to build off the concepts from the previous videos as we introduce unilateral movements into the mix and discover an essential technique to training the lower abs using the pelvic floor.
Props Needed: A Pilates ball and a massage ball (or tennis ball)
Level: All levels
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Pelvic Floor & Side Body
A workout for the frontal plane targeting the inner and outer thighs and obliques with a focus on breath and pelvic floor engagement.
Props Needed: A Pilates ball, a massage ball (or tennis ball), and an optional yoga block/head pillow
Level: All levels
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Pelvic Floor Progressions
Progress you pelvic floor training by adding in more movement variations and quicker, more coordinated movements.
Props Needed: A Pilates ball and massage ball (tennis ball substitute)
Level: All levels
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Standing Pelvic Floor
A standing lower body focused series that builds from the fundamentals and adds some fun creativity to movement using a wall.
Props Needed: A Pilates ball and a massage ball (or tennis ball)
Level: All levels
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Rolling Pelvic Floor
Progress from assisted roll downs to advanced roll downs in this ab focused workout that uses the pelvic floor as the ignition to the lower abdominals.
Props Needed: A Pilates ball and a massage ball (or tennis ball)
Level: All levels
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Pelvic Floor & Planks
A full body workout that introduces a compound movement like planks and ties them into pelvic floor training.
Props Needed: A Pilates ball and a massage ball (substitute tennis ball)
Level: All levels
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Pelvic Floor & Planks Part 2
Move from side planks to front planks as we advance our pelvic floor practice.
Props Needed: A pilates ball and a massage ball (substitute tennis ball)
Level: All levels
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Pelvic Floor With Tempo
Finish the pelvic floor program by playing with the tempo to challenge how quickly the pelvic floor can activate and release.
Props Needed: A Pilates ball and a massage ball (substitute with a tennis ball)
Level: All levels
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Pelvic Floor Conclusion
Please take the concepts of pelvic floor and deep core engagement you learned in this program and apply them to all of your workouts. Feel free to reach out if you have any questions.
