Pelacore. Strengthen your pelvic core

Benefits

Strengthen your core

Pelacore consists of low to no-impact exercises, which makes it both safe and enjoyable.

Safe for all ages and fitness levels

Whether you are pre-natal, post-partum or just looking for an amazing new fitness routine, Pelacore may be perfect for you.

Reduce or eliminate urinary incontinence

Train your pelvic floor to contract automatically to reduce embarrassing leakage.

Reduce or eliminate lower back pain

By creating a stable core, you can train larger muscles to do the hard work.

Improve posture

Look taller and more confident while increasing lung capacity.

Improve and prevent pelvic organ prolapse

Improve and prevent pelvic organ prolapse and relieve that feeling of pressure or fullness in the pelvic area.

Flatten your stomach

Learn how to correctly engage your core by working the whole abdominal wall with every exercise.

Lift and tone glutes and legs

Pelacore incorporates all muscle groups into the exercise program, which helps your whole body look and feel better.

Improve sexual function

Strengthen and tighten muscles that increase blood flow to the area responsible for female enjoyment.

Strengthen your core

Pelacore consists of low to no-impact exercises, which makes it both safe and enjoyable.

Safe for all ages and fitness levels

Whether you are pre-natal, post-partum or just looking for an amazing new fitness routine, Pelacore may be perfect for you.

Reduce or eliminate urinary incontinence

Train your pelvic floor to contract automatically to reduce embarrassing leakage.

Reduce or eliminate lower back pain

By creating a stable core, you can train larger muscles to do the hard work.

Improve posture

Look taller and more confident while increasing lung capacity.

Improve and prevent pelvic organ prolapse

Improve and prevent pelvic organ prolapse and relieve that feeling of pressure or fullness in the pelvic area.

Flatten your stomach

Learn how to correctly engage your core by working the whole abdominal wall with every exercise.

Lift and tone glutes and legs

Pelacore incorporates all muscle groups into the exercise program, which helps your whole body look and feel better.

Improve sexual function

Strengthen and tighten muscles that increase blood flow to the area responsible for female enjoyment.

ON-DEMAND CLASSES

People Pelacore

Before Pelacore, even with emptying my bladder before heading out for a run, I would begin leaking at the start. By the end of my run, my shorts were wet. After Pelacore, totally dry! Amazing!

Jane B.

Los Angeles, CA

An amazing yet challenging class focusing on breathing, engaging and strengthening techniques.

Amelia M.

Wales, UK

No more back pain after years of suffering! I love Pelacore!

Louise M.

Wales, UK

Huge reduction in wet leggings after a 6.2 mile run!

Lori S.

Middlebury, CT

Ok, so men can take this class too. I’ve had a nagging hip issue that nothing else has helped. Pelacore worked! Not overly strenuous, but hits critical muscle groups in the lower core. Great instructors!

Brian, L.

Manhattan Beach, CA

Who knew that such small movements could be so powerful! After just one class, my posture is straighter and I look taller!

Katie, T.

Santa Monica, CA

Pelacore FAQs

What is Pelacore?

Pelacore is a unique and powerful core strengthening program that fuses the science of physical therapy with core techniques from Pilates, yoga and barre, making it both effective and enjoyable. Pelacore was created in 2009 by Natalie Padveen who is both a Physical Therapist and a certified fitness instructor.

What are the benefits of Pelacore?

Pelacore helps reduce lower back pain, increase strength, build muscular endurance, decrease incontinence, improve posture, tone abs, firm up glutes and increase sexual enjoyment. In addition to helping you look amazing, Pelacore can help improve your quality of life, give you an overall feeling of better health, provide you with greater self-confidence and make you feel sexier.

What makes Pelacore unique?

Pelacore uniquely integrates the pelvic floor into core training, addressing the needs of the lumbopelvic anatomy and it works all the pelvic core muscles in functional unison. This leads to a stronger core which can end lower back pain, improve posture, build endurance, eliminate incontinence, improve sexual enjoyment, strengthen abs and improve other problems related to a weak pelvic core.

Who can benefit from taking Pelacore classes?

Pelacore is a great workout for everyone at any age who wants to end lower back pain, build strength and endurance, eliminate incontinence, improve sexual enjoyment and address other problems caused by a weak pelvic core. Pelacore helps people who want to feel amazing again without the need for invasive surgery or potentially addictive medication. Pelacore is especially beneficial for:

Athletes
Women during pregnancy and post-pregnancy
Women who are post-menopausal
Anyone who has had pelvic, prostate or back surgery

What is the pelvic core?

The pelvic core includes your deepest abdominal muscles, specifically the transverse abdominis, the multifidus muscles of your spine, the pelvic floor muscles and the breathing diaphragm.

What is the pelvic floor?

The pelvic floor is part of the pelvic core. It includes the bones, muscles, ligaments and connective tissue in the lowest part of the pelvis. A strong pelvic floor prevents abdominal organs from dropping down or out of your body (prolapse) and allows them to function properly decreasing the incidence of incontinence. A strong, healthy pelvic floor is critical to human health and fitness.

Strengthen your pelvic core, reduce incontinence and decrease back pain from the privacy and comfort of your home

What you’ll need to take a class

Stability Ball

Mat

9’’ Ball

Hand Weights

Exercise Band