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) -
50:10Episode 2DAY 13 ā 30 min: Deep Core
Episode 2
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... -
53:54Episode 330 min: Lower Abs
Episode 3
A focused lower abdominal strengthening class for digestion, back support, and core connection.
Props needed:
Ball (Weighted or Essential)
Ankle Weights (Optional) -
45:56Episode 430 MIN : ADVANCED FULL-BODY
Episode 4
30 MINUTE ADVANCED FULL-BODY CLASS TO CHALLENGE YOUR BODY AND MIND WITH CHOREOGRAPHY. PREVIOUSLY LIVE ON 6/22/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
OUTFIT LINK : https://bit.ly/438evpf -
49:40Episode 530 MIN : ADVANCED SERIES
Episode 5
A 30 MINUTE ADVANCED LIVESTREAM DESIGNED TO CHALLENGE THE ENTIRE BODY AND MIND. PREVIOUSLY LIVE ON 10/19/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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47:29Episode 630 MIN : ARMS, BACK & TA SERIES
Episode 6
A 30 MINUTE LIVESTREAM FOCUSING ON STRENGTHENING & MOBILIZING THE ARMS, BACK & TRANSVERSE ABDOMINIS. PREVIOUSLY LIVE ON 1/18/24.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS OR DUMBBELLS (OPTIONAL)
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49:53Episode 730 MIN : CARDIO CORE SERIES
Episode 7
30 MIN CARDIO FLOW SERIES FOCUSING ON ELEVATING THE HEART RATE AND BLOOD FLOW ALONG WITH DEEP CORE. PREVIOUSLY LIVE ON 1/23/24.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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46:22Episode 830 MIN : CARDIO FLOW SERIES
Episode 8
A 30 MINUTE CLASS FOCUSING ON MOVEMENTS TO IMPROVE YOUR CARDIOVASCULAR HEALTH.
PREVIOUSLY LIVE ON 12/14/23.
Prenatal modification:
Slow the workout down to half time if you feel off balance.
Skip the side bend stretch.PRENATAL FRIENDLY! IF IT'S TOO FAST, USE THE 0.5 SPEED FEATURE :)
PROPS N...
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30 MIN : CHEST OPENER, CORE & NEUTRAL PELVIS SERIES
Episode 9
A 30 MINUTE SERIES FOCUSING ON RELEASING TENSION IN THE CHEST AND BACK THROUGH DEEP CORE EXERCISES. THIS SERIES IS GREAT FOR DEEPENING YOUR UNDERSTANDING OF THE NEUTRAL PELVIS.
PROPS NEEDED : BALL, HAND WEIGHTS (OPTIONAL)
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46:20Episode 1030 MIN : CORE-FOCUSED SERIES
Episode 10
30 MIN LIVESTREAM FOCUSING ON DEEP CORE MUSCLE ACTIVATION & PELVIC FLOOR CONNECTION. PREVIOUSLY LIVE ON 5/4/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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57:51Episode 1130 MIN : CORE, GLUTES, PELVIC FLOOR
Episode 11
30 MINUTE CLASS FOCUSING ON STRENGTHENING AND CONNECTING THE DEEP CORE, GLUTES & PELVIC FLOOR. PREVIOUSLY LIVE ON 5/8/25.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
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43:09Episode 1230 MIN : CORE & PELVIC FLOOR SERIES
Episode 12
30 MINUTE LIVESTREAM DEVOTED TO STRENGTH AND STRETCH OF THE PELVIC FLOOR & DEEP CORE MUSCLES. PREVIOUSLY LIVE ON 1/31/23.
PROPS NEEDED : BALL
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43:25Episode 1330 MIN : CORE, TWISTING & GUT RESET SERIES
Episode 13
30 MINUTES OF DEEP CORE WORK FOCUSING ON TWISTING MOVEMENTS TO RESET THE ENTIRE BODY AND GUT. PREVIOUSLY LIVE ON 11/22/22.
PROPS NEEDED: BALL, WEIGHTS (OPTIONAL)
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30:31Episode 1430 MIN : DEEP CORE & INNER THIGH SERIES
Episode 14
30 MINUTES OF DEEP ABDOMINAL EXERCISES WHICH ALSO STRENGTHENS THE BACK, INNER THIGHS & PELVIC FLOOR.
PROPS NEEDED: BALL
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30 MIN : DEEP CORE, PELVIC FLOOR & INNER THIGHS
Episode 15
30 MINUTE DESIGNED TO HELP CONNECT TO YOUR PELVIC FLOOR & STRENGTHEN THE DEEP CORE & INNER THIGHS.
PREVIOUSLY LIVE ON : JANUARY 13, 2026
PROPS NEEDED:
BALL (ESSENTIAL AND WEIGHTED BALL)
ANKLE WEIGHTS (OPTIONAL)
LIGHT RESISTANCE BAND (OPTIONAL) -
41:33Episode 1630 MIN : DEEP CORE SERIES
Episode 16
30 MIN LIVESTREAM FOCUSING ON CONNECTING, ACTIVATING AND STRENGTHENING YOUR DEEPEST CORE MUSCLES. PREVIOUSLY LIVE ON 7/25/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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53:43Episode 1730 MIN : DEEP CORE SERIES
Episode 17
30 MIN LIVESTREAM DESIGNED TO STRENGTHEN THE DEEPEST LAYER OF ABDOMINAL MUSCLES & PELVIC FLOOR.
PROPS NEEDED : BALL, HAND/WRIST WEIGHTS (OPTIONAL. I'll BE USING 3LB IN THIS LIVESTREAM)
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30 MIN : DEEP INNER THIGH & PELVIC FLOOR SERIES
Episode 18
A 30 MINUTE LIVESTREAM CLASS DEVOTED TO DEEPLY ENGAGING THE INNER THIGHS AND PELVIC FLOOR. PREVIOUSLY LIVE ON 8/26/21.
PROPS NEEDED: BALL, 1LB WEIGHTS, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
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30 MIN : DEEP LOWER ABDOMINALS & PELVIC FLOOR SERIES
Episode 19
A 30 MINUTE LIVESTREAM DEVOTED TO STRENGTHENING THE LOWER ABDOMINALS & MOBILIZING THE PELVIC FLOOR. PREVIOUSLY LIVE ON 10/5/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
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45:13Episode 2030 MIN : DEEP LOWER ABDOMINALS SERIES
Episode 20
A 30 MINUTE LIVESTREAM CLASS DEVOTED TO DEEPLY STRENGTHENING THE ABDOMINALS AND PELVIC FLOOR. PREVIOUSLY LIVE ON 10/12/21.
PROPS NEEDED: BALL, TOWEL FOR KNEE/HIP/TAILBONE SUPPORT (OPTIONAL)
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42:33Episode 2130 MIN : DEEP LOWER BODY SERIES
Episode 21
30 MIN LIVE CLASS FOCUSING ON DEEPLY CONNECTING & STRENGTHENING THE LOWER HALF OF THE BODY. PREVIOUSLY LIVE ON 4/14/22.
PROPS NEEDED : BALL, TOWEL FOR SUPPORT (OPTIONAL), ANKLE WEIGHTS (OPTIONAL)
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43:03Episode 2230 MIN : DEEP LOWER BODY SERIES
Episode 22
30 MIN OF DEEP, CHALLENGING AND FOCUSED EXERCISES FOR THE LOWER ABS, PELVIC FLOOR AND LOWER BODY. PREVIOUSLY LIVE ON 5/12/22.
PROPS NEEDED : BALL, TOWEL (OPTIONAL), LIGHT ANKLE WEIGHTS
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44:53Episode 2330 MIN : DEEP LOWER-BODY SERIES
Episode 23
30 MIN LIVESTREAM FOCUSING ON STRENGTHENING AND LENGTHENING ALL OF THE MUSCLES IN THE LOWER BODY. PREVIOUSLY LIVE ON 7/27/23.
PROPS NEEDED : BALL, ANKLE WEIGHTS (OPTIONAL)
TOP LINK : https://bit.ly/3O0GZf3
BOTTOMS LINK : https://bit.ly/3rRrVsp -
43:40Episode 2430 MIN : FULL-BODY
Episode 24
30 MINUTE LIVE CLASS FOCUSING ON STRENGTHENING AND CONNECTING EVERY MUSCLE IN THE BODY. EMPHASIS ON THE INNER THIGHS. PREVIOUSLY LIVE ON 6/27/23.
PROPS NEEDED : BALL, WEIGHTS (OPTIONAL)
