Foundation & Awareness
Start your journey by reconnecting with your breath and pelvic floor. In this session, we explore diaphragmatic and crocodile breathing, gentle hip rocks, and the bridge exercise to build awareness and control. Perfect for beginners or anyone wanting to restore core connection.

Core Stability with Pilates Ball
This session builds on the foundations by adding gentle stability challenges. Using the Pilates ball for bridges, tabletop, and dead bug variations, you’ll learn to engage your pelvic floor under light core load. These movements improve control, balance, and strength while keeping the breath-to-core connection at the center.

Mobility & Expansion
This session focuses on opening and expanding the breath through the ribs, spine, and hips. Using child’s pose, side-lying rib expansion, quadruped rocking, and cat–cow variations with pelvic floor awareness, you’ll create more mobility while keeping the breath-to-core connection strong. Gentle Pilates ball options add variety and support.

Strength Integration
In this session, we bring breath and pelvic floor control into strength-based movements. Using wall sits, bridges with ball variations, side planks, and quadruped reaches, you’ll challenge stability and endurance while maintaining pelvic floor awareness. The Pilates ball adds resistance and focus to deepen the work.