8 Week Workshop Series
Oct 20-Feb 5
Mondays 10:45am
Thursdays 9am
This 8-week small-group program focuses on strengthening the deep core muscles, specifically the transverse abdominis and pelvic floor.
The primary goal is to reduce or eliminate symptoms of a weak pelvic floor, such as:
• Frequent urination
• Stress incontinence (leaking during coughing, laughing, sneezing, running, or jumping)
Additional Benefits May Include:
• Progressive closure of diastasis recti (abdominal separation from pregnancy)
• Improvement in mild bladder, vaginal, or rectal prolapse
• Relief from back and neck pain caused by poor posture and weak core support
What Makes This Program Different:
The exercises taught are not typical gym core movements. While some may look familiar, each is performed with unique setup and intent to target deep stabilizing muscles.
Each participant will receive a required ball for purchase, used both in class and for home practice.
Class Format & Materials:
• Weekly 45–60 min sessions (Classes 1 & 8 are full 60 minutes for assessments)
• WhatsApp group for weekly video demos and group communication
• Anonymous symptom surveys and physical measurements on Weeks 1 & 8 to track progress
Weekly Breakdown:
• Week 1: Introductions, data collection, baseline measurements, education & first exercise
• Week 2: Q&A, review of Exercise #1, introduce Exercise #2
• Week 3: Q&A, review of Exercises #1–2, introduce Exercise #3
• Week 4: Q&A, review of Exercises #1–3, introduce Exercise #4
• Week 5: Q&A, review of Exercises #1–4, introduce Exercise #5
• Week 6: Q&A, review of Exercises #1–5, introduce Exercise #6
• Week 7: Q&A, full review of Exercises #1–6
• Week 8: Final Q&A, review, post-program survey & measurements
Registration: $370
Studio Members: $320
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