Accidentally coined a new term in class this week — VANAL — and honestly it might be the most accurate thing I’ve ever said.
I’ve never been embarrassed to talk about the real stuff — hot topics, body parts, all of it — and this cue is exactly why so many @bthemethod members are finding success with their pelvic floor health.
Because your pelvic floor isn’t just the front. It wraps all the way underneath you, side to side, and back — like a hammock suspending your entire base.
So take a moment to sit with the cue “anal vaginal lift” (aka VANAL™) and see if you can access the front, the back, side to side.
Can you feel the difference?
#pelvicfloor #pilates #deepcore #pelvicfloorhealth #pilatesball
The @bthemethod rooftop is calling☀️
May 30 — we’re back above Brooklyn and I’m so excited to move with you all again. 45 minutes, full body, set to music — outside, together, in the sun.
We’ll have on-site fuel and hydration, curated take home goodies, unparallelled energy, and honestly, the best people!
This is my favorite thing we do at @bthemethod . Come be part of it.
🗓 Saturday, May 30 |📍Gowanus, Brooklyn — link in bio to grab your spot!
Longevity isn’t just about living longer, it’s about living better, every step of the way. This is the mission of @bthemethod and all I hope for you and the incredible women in your life.
#pilates #deepcore #fullbodyworkout #mothersday
MOMS, this one’s for you 🤍
We’ve partnered with an incredible lineup of brands to gift one lucky winner (and a mom she loves) a $20,000+ wellness experience for the books.
Because motherhood asks a lot of you… in every season. The beautiful ones, the messy ones, the exhausting ones, and all the in-between.
This giveaway is about pouring something back into the women who are so often pouring into everyone else.
✨ To enter:
1. click the link in bio to submit your entry
2. like this post
3. tag a mom you love
We’re honored to be a part of this alongside:
@eatmomsnacks@canyonranch@bthemethod@barefaced@shopbalangy@thebloomi@corene.phelps@hatchgal@settejewelry@joinhaloclub
Winner announced on Mother’s Day 🌸
This promotion is not sponsored, endorsed, administered by, or associated with Instagram
#giveaway #mothersday #wellness #forthemoms #treatyourself
Mom Snacks is built for the woman behind the carpool, calendar, and chaos.
No more cheddar bunnies or half-eaten sandwiches. Y’all are getting snacks made for you. Coming 2026.
Coming out of the gate hot for Mother’s Day. We teamed up with some of our favorite brands and put together the Ultimate Mom Reset for 2 mom besties.
@canyonranch@bthemethod@barefaced@shopbalangy@thebloomi@thecarry.co@corene.phelps@hatchgal@settejewelry@joinhaloclub
$20K+ in prizes. Closes Saturday. Link in bio. Tag your bestie.
Promotion is not sponsored, endorsed, administered by, or associated with Instagram.
“Deep core” has been the foundation of @bthemethod since day one — long before it became a fitness buzzword.
Now that it’s being thrown around left and right, it can be hard to tell who actually knows their sh*t… and who’s just using it as marketing.
At its core, it comes down to proper form — and proper form starts with education.
While there’s no way to teach you everything in a 6-second clip, I can (and with confidence) cue you in class so you build strength the right way, for results now and sustained results later — backed by 17+ years of hands on experience.
Who’s ready to feel the deep core difference with @bthemethod ? Send me your questions/comments/testimonials here or come join me live this week and ask me directly in our post-class q+a on the app!
#pilates #deepcore #pelvicfloor #fullbodyworkout
Deep core activation with targeted @bthemethod cueing — then the exercise!
That’s the difference between short-term burn and long-term results — activating your deep core muscles first is what builds lasting strength, better posture, and a body that ages well. Here’s why this matters:
— Your deep core is your internal support system. Without it, your body looks for stability elsewhere which is usually the low back and hips (think tension + wear and tear)
— It makes strength usable by making your movements more efficient, controlled, and effective
— It stops the gripping pattern. Without deep core support, your body overcompensates with superficial muscles. An exercise may feel hard, but it’s not actually working smarter
— It connects your breath to your movement which leads to better endurance, less fatigue, and a more regulated nervous system
Come join one of my 1000+ @bthemethod deep core classes to feel the difference for yourself. Your first week is free.
#deepcore #pilates #fullbodyworkout #abs
And by this, I mean spinal mobility — a top priority in @bthemethod classes. Muscle and strength matter, but your spine decides how well they perform.
When your spine is rigid and immobile:
— your body compensates (think imbalances and tension)
— your nervous system stays stressed which leads to slower recovery, less efficiency
— your deep core can’t fully activate (think gripping, not support)
But when your spine is supported and mobile:
— movement feels lighter and more efficient
— strength distributes evenly
— your body recovers and adapts faster
And this is what aging well actually looks like:
— better posture over time
— less wear and tear on your joints
— strength that lasts for decades
— a body that moves with ease, not tension
Did this convince you to start folding in more spinal mobility work? I hope so. It’s time to treat it like it actually matters! (Because it really does)
#pilates #spinalmobility #spinehealth #deepcore #coreexercises
Pursed lip breathing isn’t doing your deep core any favors so relax your face! It creates unnecessary pressure and triggers gripping instead of real engagement.
While it can be helpful for relaxation, bringing it into core work disrupts the natural coordination between your diaphragm and deep core. That disconnect puts extra strain on your pelvic floor, no thanks.
Is this new info to any of you?!
#deepcore #breathing #fullbodyworkouts #pilates
Your brand new @bthemethod classes this week:
Pre-recorded! 15 min: Side Body
Tuesday Live! 45 min: Strength + Q&A
Thursday Live! 30 min: Lower Abdominals + Q&A
The full weekly schedule is up on the app! Join us 🫶
After pregnancy, whether you deliver vaginally or not , your pelvic floor needs rehab just like any other muscle.
This group of muscles is so important since it literally holds and supports your uterus, bladder and rectum
I often tell my patients that you should not be just sitting there waiting for the six week “clearance”
And it is in fact, more damaging to go from 0 to 100.
Start early, go gently, and progress intentionally.
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#postpartum #fitness #explore #core #pilates
