Foundations of Pelvic Floor Strength
6-Week Series | October 3rd - November 7th
Please Note
Participants should easily be able to…
Get up and down from a mat. If you're managing significant prolapse, diastasis recti, or chronic pain, 1:1 sessions are a better starting point before joining this series.
Recommended, not required:
This series moves quickly. Attending Introduction to the Pelvic Floor and Pelvic Floor in Motion first will give you a strong foundation to start from. Both will be offered two weeks before the series begins, and attending both includes a free gift you can use in this series.
Investment:
Investment: $415 for the full six weeks. Payment plans are available.
Cancellation policy: No refunds. Your spot can be transferred to another participant with at least 48 hours’ notice before the series start date.
Registration: Closes October 1st at midnight, or once all 10 spots are filled, whichever comes first.
What to Expect
Most pelvic floor advice stops at “do your Kegels.” This series goes further.
Over six weeks, you'll build functional strength to support your pelvic floor, a deep understanding of how it works as a system and why things go wrong, and the tools to keep supporting it through whatever workouts come next. Each Saturday combines a short lecture with a Pilates-inspired movement session built around that week's focus, so you immediately feel what you just learned in your own body. These are the kind of concepts that change how you approach movement for good, built for longevity and to significantly reduce your risk of injury.
Broken down into: 15-minute lecture, 45-minute Pilates-inspired movement session, and 15-minute Q&A each week. All equipment is provided for in-person sessions.
Saturdays, October 3 – November 7, 11:30am–12:45pm at Thrive Movement Arts (4128 El Camino Ave #6, Sacramento, CA 95821)
90-minute in-person sessions
To ask questions on the material or exercise videos (recorded if you can't make it live)
Thursdays, 12:00–12:45pm using a virtual link
45-minute virtual check-ins
This is a small cohort designed with plenty of room for questions and individualized attention.
What we'll cover, week by week
Everyone's strengths and weaknesses are different; my goal is for you to leave confident in what to focus on in your own movement practice.
Pressure Management & Breath Foundations: Pressure management, breathing, ab gripping, and trunk and pelvic floor expansion: the fundamentals that prevent leakage and pain during strengthening and agility work.
Week 1Deep Core Strengthening & Rib Flare: Layer by layer, what your deep core does and why it matters for pelvic floor coordination, plus how to manage rib flare.
Week 2Hips, Glutes & the Pelvic Floor: Deep hip and glute strengthening to support the pelvic floor, and why “glute gripping” might be working against you.
Week 3Dynamic Strength & Beginner Agility: Building buoyancy, strength, and responsiveness back into the pelvic floor through dynamic, agility-based movement.
Week 4Load Management: Beginner load management for the pelvic floor, and why eccentric loading (strength in length) is the key to adding load without leakage.
Week 5Bringing It All Together: Blending weeks 1–5 into one functional system. The workout gets more challenging, and you'll walk away with a clear sense of what your own pelvic floor system needs going forward. Everyone's strengths and weaknesses are different; my goal is for you to leave confident in what to focus on in your own movement practice.
Week 6