Your exhale is the key: wake up your transverse abs + serratus anterior to bring your ribs home.

Props needed:
Ball (Weighted or Essential)

Lengthening the spine while strengthening the center. A deep core class rooted in neutral alignment.

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

Access and strengthen your deepest core muscles for real stability, control, and support.

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

A signature BTM deep core class, followed by an in-depth, community-led conversation—where we dive deeper into the neutral pelvis, proper form, 360 breathing techniques, modifications, and much more.

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

Build strength and connection in the arms and core with intentional upper body focused exercises.

Previously live on: 7/25/26

Props needed:
Ball (Weighted or Essential)
2x Dumbbells (Of your choice)

Movement to strengthen the upper body and deep core with attention to posture and spinal alignment.

Previously live on: June 9, 2026.

Props needed:
Ball (Weighted or Essential)
2x Light Weights

Designed to reach every layer of muscle — using nothing but a stability ball and a resistance band.

Props needed:
Ball (Essential or Weighted)
Light Resistance Band

A focused lower abdominal strengthening class for digestion, back support, and core connection.

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

30 minutes of targeted deep-core training for stronger form and connection.

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

30 MINUTE FULL-BODY CLASS FOCUSING ON STRENGTHENING AND CONNECTING TO THE DEEP CORE MUSCLES. PREVIOUSLY LIVE ON 11/17/25.

PROPS NEEDED:
BALL (WEIGHTED OR ESSENTIAL)
LIGHT DUMBBELLS (1-5LBS)
LIGHT RESISTANCE BAND (OPTIONAL)

30 MINUTE CLASS FOCUSING ON DEEP CORE STRENGTHENING TO MOBILIZE AND RESET THE GUT. PREVIOUSLY LIVE ON 10/30/25.

PROPS NEEDED:
BALL (ESSENTIAL OR WEIGHTED)
WRIST WEIGHTS (OPTIONAL)

30 MINUTE FULL-BODY CLASS EMPHASIZING STRENGTH AND CONNECTION OF THE DEEP CORE AND GLUTE MUSCLES. PREVIOUSLY LIVE ON 10/23/25.

PROPS NEEDED:
BALL (ESSENTIAL OR WEIGHTED)
MEDIUM RESISTANCE BAND
ANKLE WEIGHTS (OPTIONAL)
DUMBBELLS (OPTIONAL)

30 MINUTE FULL-BODY CLASS EMPHASIZING THE IMPORTANCE OF STRENGTHENING YOUR DEEP CORE MUSCLES. PREVIOUSLY LIVE ON 9/4/25.

PROPS NEEDED:
- LIGHT WEIGHTS (1-3LB DUMBBELLS OR ANKLE/WRIST WEIGHTS)
- BALL (0, 1 OR 2LB B THE METHOD BALL)

30 MINUTE CLASS DESIGNED TO STRENGTH THE UPPER BODY AND DEEP CORE MUSCLES IN UNISON. PREVIOUSLY LIVE ON 7/15/25.

PROPS NEEDED : DUMBBELLS (5LBS OR HEAVIER), BALL (ANY VERSION OF THE BALL)

30 MINUTE CLASS TO STRENGTHEN THE DEEP CORE MUSCLES, IMPROVE DIGESTION, AND BOOST YOUR MOOD.

PROPS NEEDED : RESISTANCE BAND (MEDIUM), BALL (2LBS)

30 MINUTE CLASS TO STRENGTHEN, CONNECT, AND ACTIVATE THE DEEPEST LAYERS OF CORE MUSCLES. PREVIOUSLY LIVE ON 6/13/25.

CLASS START TIME: 3:13

PROPS NEEDED : BAND, BALL, ANKLE WEIGHTS (OPTIONAL)

30 MIN CLASS FOCUSING ON STRENGTHENING THE DEEP CORE MUSCLES WITH ROTATIONAL TWISTS FOR DIGESTION. PREVIOUSLY LIVE ON 4/24/25.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

30 MINUTE CLASS DESIGNED TO STRENGTHEN AND TAP INTO THE DEEPEST LAYERS OF ABDOMINAL & CORE MUSCLES. PREVIOUSLY LIVE ON 4/3/25.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

30 MINUTE CLASS AND DISCUSSION ABOUT THE IMPORTANCE OF STRENGTHENING YOUR DEEPEST CORE MUSCLES. PREVIOUSLY LIVE ON 2/11/25.

PROPS NEEDED : BALL

33 MIN CLASS TO STRENGTHEN THE DEEPEST LAYERS OF CORE MUSCLES WHILE RELEASING TENSION IN THE CHEST.

PROPS NEEDED : BALL, LIGHT WEIGHTS (LIA USING 3LBS)

38 MIN FULL-BODY CLASS DESIGNED TO SAFELY STRENGTHEN THE DEEPEST LAYERS OF CORE MUSCLES.

PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)

30 MINUTE CLASS FOCUSING ON STRENGTHENING EVERY LAYER OF MUSCLE IN YOUR DEEP CORE. PREVIOUSLY LIVE ON 10/17/24.

PROPS NEEDED : BALL

LIA'S USING : 2LB WEIGHTED BALL

30 MIN LIVESTREAM CLASS DEVOTED TO STRENGTHENING EVERY DEEP CORE MUSCLE IN PROPER FORM. PREVIOUSLY LIVE ON 8/22/24.

PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)

A 30 MINUTE LIVE CLASS DESIGNED TO STRENGTHEN THE DEEP CORE MUSCLES, LATS AND ENTIRE UPPER BODY. PREVIOUSLY LIVE ON 6/20/24.

PROPS NEEDED : WEIGHTS, WEIGHTED BALL (OR ESSENTIAL BALL)