Core & Pelvic Floor Pilates - A 6-Week Educational Pilates Series

Each week we'll explore a different part of your body's natural support system, learning how the diaphragm, pelvic floor, deep abdominal muscles, spine, hips, and glutes coordinate to create stability from the inside out. Through guided Pilates exercises, hands-on awareness, and simple, practical education, you'll develop a deeper connection to your body while building strength, confidence, and ease in movement.

Unlike a traditional Pilates class, this series places equal emphasis on understanding why the exercises matter. Rather than simply following movements, you'll learn how to recognize what your own body is doing. How your breath influences your core, how your posture changes the way you move, and how your body naturally creates support. As your understanding grows, so does your ability to move with greater confidence, make informed choices, and respond to your body's changing needs both in class and in everyday life.

Program at a Glance

  • 6 weekly education & Mat Pilates classes (60 minutes each)

  • Suitable for all levels - beginners and those with experience

  • 3 progressive home practice videos included

  • Focus on understanding, awareness, and functional strength

This series is ideal if you are:

  • Returning to exercise after time away

  • Recovering postpartum

  • Recovering from or adapting to changes after a hysterectomy

  • Navigating the physical changes of perimenopause or menopause

  • Experiencing pelvic floor symptoms such as leaking, urgency, prolapse, constipation, or pelvic heaviness

  • Looking to improve core strength, balance, posture, or back and hip support

  • Wanting a deeper understanding of how your body moves and functions

You'll leave with:

  • A deeper understanding of your body's natural support system

  • Greater awareness of your core, pelvic floor, breath, and movement patterns

  • Improved strength, coordination, balance, and confidence

  • Practical strategies to support your body during everyday activities

  • Three guided home practice videos to reinforce your learning between classes

  • Discover how breathing forms the foundation of core function and begin reconnecting with your diaphragm, pelvic floor, and deep core.

  • Explore the anatomy and function of the pelvic floor, common misconceptions, and how this remarkable group of muscles supports bladder, bowel, pelvic organ, and core function.

  • Learn how the deep abdominal muscles create support without gripping or bracing, and how to develop strength that feels responsive rather than rigid.

  • Understand how the core, pelvic floor, breath, and spine work together during everyday movements, helping you move with greater confidence and efficiency.


  • Explore the important role of the hips, glutes, and posterior chain in supporting pelvic stability, balance, and functional movement.

  • Integrate everything you've learned into everyday movement while developing the confidence to continue your practice beyond the program.

  • Because learning happens through repetition, you'll receive three guided home practice videos that build with the series. These aren't extra workouts to keep up with, they're an opportunity to revisit the concepts we've explored in class, strengthen your understanding, and continue building confidence between sessions.

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Meet Your Instructor

Stephanie Grozell is a Registered Acupuncturist, Certified Pilates Instructor, and Yoga Teacher with over 12 years of experience helping people move with greater confidence and ease. Her work combines movement, anatomy, and the principles of Chinese medicine to help clients better understand their bodies rather than simply exercise them.

With a clinical focus in women's and pelvic health, Stephanie has completed additional training in pelvic floor function, perimenopause, menopause, and pelvic health acupuncture. Her teaching style blends thoughtful movement with practical education, creating a supportive environment where clients can build strength, improve body awareness, and develop a deeper understanding of how their bodies function through every stage of life.

Stephanie believes that when we understand how our bodies are designed to move and support us, strength becomes something we build with our bodies, rather than something we force from them.

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