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.
What we'll cover, week by week
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.
Deep 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.
Hips, Glutes & the Pelvic Floor: Deep hip and glute strengthening to support the pelvic floor, and why “glute gripping” might be working against you.
Dynamic Strength & Beginner Agility: Building buoyancy, strength, and responsiveness back into the pelvic floor through dynamic, agility-based movement.
Load Management: Beginner load management for the pelvic floor, and why eccentric loading (strength in length) is the key to adding load without leakage.
Bringing 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.
What's included
90-minute in-person sessions, Saturdays, October 3 – November 7, 11:30am–12:45pm at Thrive Movement Arts (4128 El Camino Ave #6, Sacramento, CA 95821)
15-minute lecture, 45-minute Pilates-inspired movement session, and 15-minute Q&A each week. All equipment is provided for in-person sessions.
Weekly access to an online platform with informational videos on each week's topic, plus exercise videos to practice at home (a low cost, at-home equipment list will be provided)
45-minute virtual check-ins on Thursdays, 12:00–12:45pm, to ask questions on the material or videos (recorded if you can't make it live)
A small cohort, capped at 10 people, so there's plenty of room for questions and discussion. I'm keeping this small so I can provide as much personalized attention as possible to each participant.
A safe space for open conversation
This series is designed as a supportive space for women and those who identify as fem: a place to talk openly about your pelvic floor concerns that rarely come up anywhere else, even with friends, partners, or your own doctor. You'll be learning alongside people who have been looking for a space to talk freely about leakage, prolapse, pain with sex, and more.
Why I'm qualified
I'm an Occupational Therapy Assistant and Pilates instructor with 12+ years of practice. My experience comes from various PT and OT pelvic floor courses, plus an intensive 12-week mentorship program led by a pelvic floor PT. From there, I worked as a clinician at a pelvic floor clinic. The information I'll be providing during this series comes from evidence-based interventions I used with patients there, and continue to use with my clients today.
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: $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.
You understand how your pelvic floor works. Now it's time to build function.
In this hands-on continuation workshop, Krysti Davis, COTA/L, takes you from concept into application. You'll work through beginner exercises for managing intra-abdominal pressure, learn how to safely add load to the pelvic floor, and build core strength to reduce rib flare and improve shallow breathing - if core work feels like it’s all in your neck and not in your core, this is for you! We'll also cover why “glute clenching” is likely making your pelvic floor issues worse, what to do instead, and how to access and strengthen the deep hip muscles that support the whole pelvic girdle.
This is the practical application, built off the framework from “Introduction to the Pelvic Floor.” You'll leave with exercises, and a strategy, that you can start using at home, or bring straight into your own client sessions - if you're a movement professional.
You'll walk away with:
Beginner exercises for managing intra-abdominal pressure
A safe approach to adding load to the pelvic floor
Core strengthening that doesn't reinforce rib flare or shallow breathing
Why over-gripping your glutes backfires, and what to do instead
Exercises to access and strengthen the deep hip muscles that support your pelvic floor
This workshop builds directly on Introduction to the Pelvic Floor, held the day before. Come to both for the full picture: the why, and the how.
Sign up for both workshops and you'll leave with a FREE GIFT to keep your practice going at home.
Date: Sunday, September 20th, 3:00pm - 4:30pm
Location: Club Pilates, 9160 W Stockton Blvd Suite 140, Elk Grove, CA 95758
Cost: $59
Most people have never been taught how their pelvic floor actually works. In this talk, Krysti Davis, COTA/L, pelvic floor specialist and Pilates instructor, walks you through the anatomy and function of this often-misunderstood system: what it supports, how it connects to your breath and posture, and why doing more Kegels is rarely the answer. You'll learn the difference between a pelvic floor that's too tight and one that's too weak (and why both cause problems), how intra-abdominal pressure drives leakage and prolapse, and what it actually means to have a pelvic floor that functions well.
This is practical, grounded education for anyone who wants to understand what's happening in their body and what they can do about it. Whether you're managing symptoms now or simply want to stay ahead of them, this talk gives you a real starting point.
You'll walk away understanding:
Why the pelvic floor is a system, not a single muscle
How posture and pressure management affect leakage and prolapse
The role of breath in pelvic floor function and nervous system regulation
What tight vs. weak really means, and how to tell the difference
This workshop lays the foundation. If you want to go further, the next day's workshop, [Pelvic Floor in Motion], builds directly on what you learn here, taking you from understanding into practical, hands-on application.
Sign up for both workshops and you'll leave with a FREE GIFT to keep your practice going at home.
Date: Saturday, September 19th, 3:00pm – 4:30pm
Location: Club Pilates, 9160 W Stockton Blvd Suite 140, Elk Grove, CA 95758
Cost: $59
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