Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some spo...

The "Foundation" of many exercises lies in the trunk and spine and the foot. You will need a mini ball and thigh band for this workout, as well as a chair to serve as a platform for seated and standing foot exercises. See how many foot-related motions affect the mobility of the core, as we pract...

This workout will add some variety and challenge to several abdominal exercises using a mini ball for support and dumbbells for added resistance. After the warm-up, experience a challenging floor routine with the mini ball to experience crunches in a whole new way! Next, dumbbells are incorpora...

Anyone can benefit from this workout, especially golfers, tennis players, and pickleball enthusiasts! The golf swing requires spinal stability and core strength. This mindful Yoga practice will help you assess your range of motion and prepare your body for sport while training the muscular system...

First, learn some great self assessments to detect any range of motion differences. Next, practice some positional isometric exercises, designed to activate weak muscles, particularly ones that are sitting in the front of the body that flex the spine.
From here, we will use a mini ball and thi...

Do you ever get a stiff back or experience chronic pain? There are ways to manage your health from the comfort of your own home!
This video begins with a comprehensive range of motion self-assessment to see where your joint ranges are limited. This provides such valuable information for you to ...

In this video, experience creative, challenging exercises designed to improve muscle strength and reactivity using the small Pilates mini ball and a large stability ball. Feel the core having to stabilize in every position while working the whole body in thirty minutes. Appropriate for all leve...

In this video, practice many exercises that are designed to strengthen and tone the abdominal region using elastic resistance from the Theraband combined with body mass, speed, and varied muscle contraction types. Flex, extend, side-bend and rotate your way to a strong waist and powerful core wh...

The stability ball is is known for its ability to adjust to the curves of the spine to make core exercises more effective. In this workout, you will feel confident moving into various positions that extend the spine and hips.
The routine starts with rhythmic motions to warm up the trunk and sp...

This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...

If you are looking for an effective workout to target the booty, you are in the right place! This workout includes a standing warm-up followed by a core training section designed to strengthen the hips while activating the surrounding muscles of the trunk and spine. This section is followed by ...

Think that Yoga is only for stretching and relaxing? In this video, Lauren will show you how Yoga poses can be extremely strengthening to the lower body. Yoga can create internal forces in the body to help muscles contract more efficiently through a greater range of joint motion, improving over...

Back Pain is common in our culture, which can result from injury but also as a byproduct of aging and sedentary lifestyles. In this video, experience several common yoga postures with specific directional cues to help you evaluate where your range of motion deficits are coming from and how to be...

This video will show you some simple isometric yoga positions performed with various yoga props to improve your ability to balance, get up and down from the floor, and have better motor control in squatting and lunging motions by strengthening the muscles of the knee and hip.

Fitness Integrated ...

Learn how to incorporate a weighted bar into your Yoga practice in this follow-a-long strength-based practice that targets the chest, shoulders, and trunk. Discover some resistance training tips to progress or modify the overall challenge in each pose to improve overall effectiveness while maint...

Mobility issues in the back have a lot to do with strength. In this video, learn how to target muscles in the trunk that extend the spine, hips and shoulders using a weighted bar in various strategic ways. Range of motion will improve when the muscles that move the joints contract better!

Fit...

This workout is designed to strengthen muscles of the hips to improve the stability of the hip joints as well as range of motion. Using the ballet barre to support the body when standing on one leg or working the ankles, this routine will firm and tone the lower body. Some of the exercise posit...

This 45 minute practice will help you uncover an intelligent, strong way to practice Yoga that will leave you stronger, taller, and more flexible. Experience several standing, sitting, balancing, back-bending, and restorative twisting poses choreographed in a way to work the entire body and help...

One of the reasons instructors use so many vinyasas (up-down / up-down / up-down) movements with planks is to bring strengthening to the upper body in yoga poses. Many complain of wrist and shoulder pain from their yoga practice. In this routine, however, we will use free weights to accomplish t...

Flexibility gains in Yoga will be temorary with a passive stretching approach. It can even lead to muscle weakness and joint instability. In this video, practice an integrated isometric approach to several poses chosen to target core strength. You will immediately feel taller and stronger, as ...

Experience a total body challenge using a support, bodyweight, and dumbbells. The workout includes a rhythmic warm- up, core training section, upper body strength training, standing thigh and glute strengthening exercises, and a ballet-inspired Yoga isometric section to activate muscles and stre...

The original 34 Pilates Mat exercises were designed to strengthen the "Power House", as Joseph Pilates described. By targeting muscles that attach to the ribs, pelvis, scapulae, and spine, the trunk becomes a strong anchor to create movements that originate from the spine or transfer movement fr...

The original 34 Pilates Mat exercises were designed to strengthen the "Power House", as Joseph Pilates described. The Power House was not only a way to describe the abdominal and back muscles, but muscles that attach to the pelvis, femur, and lower leg. The hip muscles transfer forces directly...