Deep core strength and connection in a short, advanced class that rewards precision over speed.

Props needed:
Ball (Weighted or Essential)

360 degree deep core activation with breath-led cues to help you find strength, control, and stability.

Props needed:
Ball (Essential or Weighted) - code BSIX for 25% off at bthemethod.com

A fast, focused class — deep core activation meets quad-strengthening work.

Props Needed:
Ball (Weighted or Essential)
Ankle Weights (Optional)

A fast, focused class — deep core activation meets glute-strengthening work.

Props needed:
Ball (Weighted or Essential)
Ankle Weights (Optional)

Movement to reduce bloating, boost gut health, and build deep core strength.

Props needed:
Ball (Weighted or Essential)

A class to locate, strengthen, & control your transverse abdominis — the deep core “corset” muscle.

Props needed:
Ball (Weighted or Essential)

Slow, precise deep core challenge with the band for strength and stability.

Props needed:
Light Resistance Band
Wrist or Ankle Weights (Optional for added challenge)

Find, connect, and strengthen your deep core with this intentional, detail-focused class.

Props needed:
Ball (Weighted or Essential)
Wrist Weights (Optional)

18 MINUTE UNIQUE FULL-BODY CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)
ONE HEAVY DUMBBELL (LIA USING 8LB)

16 MINUTE CLASS FOCUSING ON STRENGTHENING THE DEEPEST LAYERS OF ABDOMINALS MUSCLE.

PROPS NEEDED : WEIGHTED BALL OR ESSENTIAL BALL

17 MINUTE CORE CLASS USING THE BAND AND BALL FOR RESISTANCE, STRENGTH, CHALLENGE, AND VARIETY.

PROPS NEEDED : MEDIUM RESISTANCE BAND (OR WEIGHT OF YOUR CHOICE), WEIGHTED BALL (OF YOUR CHOICE)

17 MIN OF FULL-BODY EXERCISES DESIGNED TO STRENGTHEN THE DEEP CORE MUSCLES WITH SUPPORT OF THE ARMS.

PROPS NEEDED : WEIGHTED BALL OR ESSENTIAL BALL

15 MINUTE CLASS DESIGNED TO STRENGTHEN YOUR DEEP CORE MUSCLES WITHOUT ANY PROPS.

NO PROPS NEEDED.

A 15 MIN SERIES FOCUSING ON ROTATION OF THE SPINE TO TAP INTO DEEP LAYERS OF CORE MUSCLES & THE GUT.

PROPS NEEDED : BALL

A 15 MINUTE DEEP CORE STRENGTHENING SERIES USING 5 LB DUMBBELLS FOR INTENSIFIED CONNECTION.

PROPS NEEDED : BALL, 1.5 LB WEIGHTS OR 3 TO 5 LB DUMBBELLS

15 MINUTE DEEP CORE SERIES FOCUSING ON PROPER ACTIVATION OF THE MOST IMPORTANT ABDOMINAL MUSCLES.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTES OF DEEP ABDOMINAL EXERCISES TO HELP YOU CONNECT AND STRENGTHEN ALL LAYERS OF THE CORE.

PROPS NEEDED : BALL

15 MINUTES OF DEEP CORE & ABDOMINAL EXERCISES DESIGNED TO COMPLETELY RESET YOUR BODY.

PROPS NEEDED: TOWEL FOR SUPPORT (OPTIONAL)

15 MINUTES OF DEEP CORE EXERCISES USING THE BALL IN VARIES POSITIONS BEHIND THE BACK TO TAP INTO EVERY LAYER OF ABDOMINAL MUSCLE. UPLOADED ON 6/19/22.

PROPS NEEDED : BALL

15 MINS OF DEEP CORE WORK USING ANKLE WEIGHTS TO INCREASE INTENSITY & CONNECTION OF THE ABDOMINALS.

PROPS NEEDED: BALL, 1LB ANKLE WEIGHTS (OPTIONAL)

15 MIN OF DEEP CORE CONNECTION IN THE ROLL DOWN POSITION. OPTIONAL WEIGHTS FOR UPPER BODY.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR BACK/KNEE/TAILBONE SUPPORT

A DEEP AND CONNECTING 15 MINUTE SIDE LYING SERIES TO ACCESS THE CORE MUSCLES. GREAT FOR RECONNECTING, BEGINNERS & PRE/POSTNATAL.

PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)

15 MIN OF VERY DEEP CORE EXERCISES TO MAKE YOU FEEL STRONG, CONNECTED AND LENGTHENED.

PROPS NEEDED: BALL, ANKLE WEIGHTS (OPTIONAL)

15 MINUTES OF DEEP ABDOMINAL EXERCISES FOCUSING ON ALIGNMENT OF THE SPINE. SCOLIOSIS FRIENDLY.

PROPS NEEDED: BALL, 1LB WEIGHTS (OPTIONAL), TOWEL FOR KNEE/HIP/TAILBONE SUPPORT.