PELVIC FLOOR
6 Seasons
100+ classes targeting the pelvic floor.
Pelvic Floor classes are designed to help you reconnect with a foundational, but often overlooked, part of the body. The pelvic floor plays a key role in posture, core support, and overall movement quality. This collection focuses on building awareness, strength, and coordination through intentional movement, emphasizing both activation and relaxation for balanced function.
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45:09Episode 130 min: Deep Core
Episode 1
Access and strengthen your deepest core muscles for real stability, control, and support.
Props needed:
Ball (Weighted or Essential)
Wrist/Ankle Weights (Optional) -
15:34Episode 215 min: Leg Inversion with Resistance
Episode 2
Resistance, leg inversions & pelvic floor work for deep core support and lower body strength.
Props needed:
Ball (Weighted or Essential)
Light Resistance Band -
50:10Episode 3DAY 13 ā 30 min: Deep Core
Episode 3
A signature BTM deep core class, followed by an in-depth, community-led conversationāwhere 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... -
16:33Episode 417 min: Pelvic Floor & Inner Thighs
Episode 4
Discover your pelvic floor and its deep connection to the inner thighs.
Props needed:
Ball (Weighted or Essential) -
53:54Episode 530 min: Lower Abs
Episode 5
A focused lower abdominal strengthening class for digestion, back support, and core connection.
Props needed:
Ball (Weighted or Essential)
Ankle Weights (Optional) -
05:15Episode 65 min: Deep Core
Episode 6
A QUICK AND CHALLENGING DEEP CORE SERIES TO ACTIVATE EVERY ABDOMINAL MUSCLE.
PROPS NEEDED : BALL
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15:52Episode 715 MIN : CONNECT TO YOUR PELVIC FLOOR
Episode 7
15 MIN FOCUS ON LEARNING THE FOUNDATIONAL ELEMENTS OF STRENGTH & RELAXATION OF THE PELVIC FLOOR.
Prenatal modification:
If laying flat on the floor is uncomfortable, place a ball under the nape of your neck to elevate your head.PROPS NEEDED : BALL
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16:37Episode 815 MIN : CORE & INNER THIGH SERIES
Episode 8
A 15 MINUTE SERIES TO ACTIVATE THE CORE AND THE INNER THIGHS IN EVERY EXERCISE.
PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
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17:04Episode 915 MIN : CORE & PELVIC FLOOR SERIES
Episode 9
A 15 MINUTE CORE AND PELVIC FLOOR SERIES FOR EVERYONE.
PROPS NEEDED: TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
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16:52Episode 1015 MIN : DEEP ABDOMINAL ACTIVATION SERIES
Episode 10
15 MINUTES OF DEEP ABDOMINAL EXERCISES TO HELP YOU CONNECT AND STRENGTHEN ALL LAYERS OF THE CORE.
PROPS NEEDED : BALL
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16:45Episode 1115 MIN : DEEP CORE SERIES W/ANKLE WEIGHTS
Episode 11
15 MINUTE DEEP CORE SERIES FOCUSING ON PROPER ACTIVATION OF THE MOST IMPORTANT ABDOMINAL MUSCLES.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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17:01Episode 1215 MIN : DEEP CORE W/ 5LB DUMBBELLS
Episode 12
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
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15 MIN : DEEP CORE W/BALL BEHIND THE BACK SERIES
Episode 13
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
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15:41Episode 1415 MIN : FULL-BODY
Episode 14
15 MINUTE CLASS FOR THE BUSY DAYS WHEN YOU WANT TO GET A FULL WORKOUT IN A SHORT AMOUNT OF TIME.
PROPS NEEDED : BALL, ANKLE/WRIST WEIGHTS (OPTIONAL FOR ADDITIONAL STRENGTH)
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15:20Episode 1515 min: Inner Thighs
Episode 15
A 15 MINUTE SERIES DEVOTED ENTIRELY TO THE INNER THIGHS (AND OTHER CONNECTED MUSCLES).
PROPS NEEDED : ESSENTIAL OR WEIGHTED BALL
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15:51Episode 1615 MIN : LOWER ABDOMINALS & PELVIC FLOOR
Episode 16
A 15 MIN QUICK AND EFFECTIVE WORKOUT TO HELP YOU STRENGTHEN THE LOWER ABDOMINALS AND PELVIC FLOOR.
PROPS NEEDED : BALL OR WEIGHTED BALL
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16:58Episode 1715 MIN : NECK-FRIENDLY FULL-BODY SERIES
Episode 17
15 MINUTE SERIES DESIGNED TO STRENGTHEN THE ENTIRE BODY WHILE ALSO PROTECTING THE NECK FROM STRAIN.
PROPS NEEDED : BALL
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17:50Episode 1818 MIN : CORE & INNER THIGHS
Episode 18
18 MIN CLASS THAT WILL HELP YOU FIND YOUR DEEPEST LAYER OF CORE MUSCLES TO ENGAGE THE INNER THIGHS.
PROPS NEEDED: BALL
LIA'S USING : 2LB WEIGHTED BALL
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18:12Episode 1918 MIN : FULL-BODY W/ RESISTANCE BAND
Episode 19
18 MIN FULL-BODY CLASS USING THE HEAVY RESISTANCE BAND. PRENATAL, DIASTASIS & POSTPARTUM FRIENDLY.
PROPS NEEDED : HEAVY RESISTANCE BAND
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19:29Episode 2019 MIN : PELVIC FLOOR AND INNER THIGHS
Episode 20
19 MINS FOCUSING ON PELVIC FLOOR ACTIVATION & RELEASE, INNER THIGH STRENGTH AND HOW TO USE THE BALL.
PROPS NEEDED:
BALL (ESSENTIAL OR WEIGHTED) -
19:40Episode 2120 MIN : BRIDGING AND UPPER BODY SERIES
Episode 21
20 MINUTE SERIES FOCUSING ON SPINAL ARTICULATION IN A BRIDGE POSITION WHILE STRENGTHENING THE ARMS.
PROPS NEEDED : BALL, HAND WEIGHTS
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35:15Episode 2220 MIN : DEEP CORE
Episode 22
20 MINUTE EFFECTIVE AND EFFICIENT CLASS DESIGNED TO STRENGTHEN THE DEEPEST LAYERS OF CORE MUSCLE. PREVIOUSLY LIVE ON 9/18/25.
PROPS NEEDED:
BALL (WEIGHTED BALL FOR MORE CHALLENGE)
ANKLE WEIGHTS (ONLY IF YOU HAVE NO HIP FLEXOR PAIN)
WRIST WEIGHTS (ONLY IF YOU HAVE NO NECK PAIN) -
23:33Episode 2320 MIN : DEEP GLUTES & CORE SERIES
Episode 23
20 MINUTES OF DEEP CORE & GLUTES EXERCISES TO STRENGTHEN, OPEN AND RELEASE THE HIP REGION.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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23:16Episode 2420 MIN : DEEP GLUTES SERIES
Episode 24
20 MINUTE DEEP GLUTE SERIES TO STRENGTHEN THE CORE & BACKSIDE FOR LOWER BACK PROTECTION.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
