The Pvolve Method is unlike any other. We don’t work out for the sake of sweating; we move to improve mobility, strength, and stability so you can improve ur body's performance, feel your best and look damn good. Your results lie in the details of your workouts: the positioning of your feet, the rotations in the movements, the angle of your hips. It can all feel awkward, uncomfortable or even confusing at first and might have you asking yourself how you can really know if you’re doing it all correctly.   As a general rule of thumb, make sure to listen carefully to the trainers’ cues and know that learning the vocabulary of our method can feel like learning a new language. That’s why we say it takes about five classes for things to start to make sense and for the technique to settle in your body. Be patient with yourself, tune into your sensations and over time, you’ll begin to see and feel mobility, stability and strength build throughout your entire body.   Master the Moves THE SIT OR HIP HINGE The hip hinge is the most fundamental position that you’ll encounter in every Pvolve workout. This position mimics getting into and out of a chair and trains the glutes, the largest muscle group in the body, to fire properly in all your day-to-day movements. Sitting for prolonged periods of time and poor posture often create weakness and imbalance in the lower body, so this is your starting point for activating the glutes to unlock amazing results. Pay attention to Maeve’s details to keep your glutes engaged, core tight and spine long.  OPEN STEP Start with feet parallel and a soft bend in your knees, keep your left foot and knee facing forward and step your right leg out toward 5 o'clock as your hips turn toward 1 o'clock. Wrap your thighs outward as if pushing into a thigh band working the external rotation of your hips and outer glutes. Keep a long line through your torso and engage your core. INTERNAL 45 Start with your hips facing forward with your left leg facing forward. Find a wide step back with your left leg. Squeeze your inner thighs as you turn your pelvis toward your front leg and take your back foot to the back corner catching with your toes. Continue pressing through both big toes and focus on wrapping your things inward.   SHIFT BACK Start on all fours with your hips stacked over your knees actively pressing into the mat. Reach your right leg behind your keeping your core engaged and spine long. Hinge your hips back a few inches behind your knees to load your glutes. Maintain this shift back as you work through various leg lift exercises.    The Moves & Equipment collection is here for you to learn everything you need to know as you get started! the moves and the equipment behind the method.  

According to endometriosis.org, 1 in 10 women suffer from this disease during their reproductive years. That’s approximately 176 million people worldwide dealing with pain and, presumably, looking for a bit of relief in their everyday lives.  Dr. Tewari, Pvolve’s Doctor of Gynecology and member of the Clinical Advisory Board, takes a holistic approach to gynecology that goes far beyond looking at a chart to understand what our bodies need. Here, she’s offering insight into the difficulties of endometriosis and all that it brings. Below, she explains more about endometriosis and how integrating Pvolve into your everyday wellness routine may help manage symptoms.   What is endometriosis?  Medically speaking, it’s the endometrium (the lining inside the uterus that sheds when you have a period) growing outside of the uterus. This out-of-place tissue will grow—in response to hormonal changes just as it does inside the uterus—after you menstruate, resulting in pain and discomfort. It also results in local inflammation, which leads to further discomfort.   How does someone know they have endometriosis?   Typically, painful periods are the most prominent symptom. Mild cramping and pain with periods are common. However, if you’re having to reach for medication during every period, then it’s worth getting checked out.  Women with infertility issues, chronic pelvic pain, or irregular menstrual cycles are at increased risk for having endometriosis.  If you’re having painful periods, especially when young, it doesn’t necessarily mean you have endometriosis. About 6-10% of the general population have endometriosis. However, among women dealing with infertility and chronic pelvic pain, the incidence for endometriosis is much higher—about 50% of these women have endometriosis.   So, how can someone differentiate between painful periods and endometriosis? Painful periods will usually respond to treatment with pain meds like ibuprofen or Motrin. However, endometriosis pain often will require more pain meds and hormonal treatment. It’s not always easy to tell them apart.    Typically, younger women suffer from endometriosis. It’s not usually picked up until late teens or 20s, or sometimes, 30s. When you start your period in early teens, your system is still regulating.  It takes a few years for the hormonal system to become established, when the communication between the ovaries and the brain is normal in function, and this is reflected in a  regular monthly  period.   How is endometriosis diagnosed?  There aren’t any definitive tests available for endometriosis, but a clinical diagnosis can be made based on history. A definitive diagnosis can be done, however, through surgery. The surgery is called laparoscopy. A gynecologist looks inside your belly into the pelvis and takes a biopsy of tissue that looks like it could be endometriosis.  But since surgery has its own risks, the first thing to do if you suspect you have endometriosis is a treatment trial with birth control pills. Your doctor will prescribe enough hormones so that it overrides your natural hormonal cycle, and this often will improve or alleviate symptoms. At this point, you may be given the presumptive diagnosis of endometriosis. However, if you don’t respond to hormonal treatment, then surgery is recommended for evaluation and diagnosis.   Why is a well-rounded lifestyle important for someone endometriosis?  Exercise is so important – more now than ever – because we just don’t move our bodies enough. Making exercise a priority is an investment in YOU. This is true for everyone, but those that actually have pain and discomfort will benefit even more from it. Exercise improves circulation, delivering nutrients to the tissues and cells, and removing the toxins by improving function of the organs. Movement is needed to mobilize the lymphatic system, which is our body’s own waste removal service. Poor lymph circulation results in inflammation.  Endometriosis is an inflamed state. When you exercise, endorphins are released and help reduce inflammation. Endorphins are chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.  And in terms of nutrition, you have to think of your food intake as your interaction with the environment. There are many endocrine disruptors in the environment, and these things could be messing with your natural hormonal rhythm, even for those who aren’t dealing with endometriosis. It is ideal to be on an anti-inflammatory diet and one that promotes healthy hormone metabolism. I believe that if we replete our body with the nutrients needed, then it will be able to function properly. Thus, I offer to do gut and nutritional health evaluations for the women in my practice, so that we can replete the specific nutrients their body needs.  Is exercise typically prescribed for those with endometriosis?   Most patients, and probably some practitioners, don’t see movement as a means of managing symptoms. I definitely always prescribe movement—it is a natural way to decrease pain, inflammation, and improve function of the body. I believe hydration and exercise aid the body in being able to detoxify and remove the toxins. Exercise is not just to help get the weight off (which it does do), but it also helps with improving energy levels, sleeping better, stressing less, and strengthening the immune system. It has a positive impact on our whole body and mind.  I tell everyone that comes to me for help, that it’s not the same prescription for everyone with a similar problem. There may be some patterns and things that I’ve found work for many women, but you’re still unique and we need to figure out what will work best for you and create a program that will meet your needs.   How can Pvolve help manage endometriosis symptoms? Those with endometriosis especially need to think of their routine in a holistic way, and have movement, meals, and mindset work together as one.   The Pvolve Method is designed with movements that works with your body, and includes a variety of classes to choose from based on what’s happening on any given day. Ultimately, we all need to be listening to our bodies. If we’re in pain, we shouldn’t overwork ourselves. If stretching seems like the only possibility, go with that. If you have energy to burn, that’s the time for a Cardio Burn class. It’s all about following what your body is telling you, and timing that with your cycle as much as possible. The goal is to be in total sync with your own menstrual cycle.   Aside from the workout choices, I’m so drawn to Pvolve’s emphasis on body awareness. It’s not just about movement. It’s about being present in the moment and honing in on the right muscles to actually feel what’s happening in your body. The method demands this sort of focus and allows you to build the neuronal pathways we all need. When you’re in-tune with your body in this way, you’ll hear it whisper things to you—things that don’t feel right, aren’t working—and then you can do something about it.  Endometriosis, like so many diseases, doesn’t just happen overnight. There is something happening beforehand that led to this. Now, you can choose to be present, work with your body, listen to those whispers, and work your way back to optimal health.   MEET DR. TEWARI  Dr. Suman Tewari is an obstetrician-gynecologist in Ann Arbor, MI. She has over 20 years of experience in the medical field and has done additional functional medicine training. Dr. Tewari specializes in helping women with gynecologic issues and restoring optimal wellness by addressing nutritional imbalances.

You might not know it, but your core is at work during your entire Pvolve workout. Whether doing dynamic movements or more targeted work, your entire core—the ab muscles, pelvic floor, diaphragm and back—must be engaged for best results.   Our Pilates-inspired Mat Definition classes target this area in more ways than we can count. We're breaking down the benefits of each move so you can incorporate benefits of each so you can incorporate both into your routine.   Maeve McEwen, Head Trainer & Director of Programming explains more about mat and standing abs. Read on to discover why you can’t have one without the other!  Why is the core so important to the Pvolve Method?  All of our core muscles groups are located at the center of our bodies so we can say that the core is the fulcrum of all of our movements. Having an understanding on how to work from a strong, stable core is essential to help keep us from injury while teaching us how to get the best out of every movement when moving dynamically.  The Pvolve Method is rooted in functional fitness, meaning we work through exercises that mimic everyday movements for total-body strength and better alignment patterns that impact your everyday life. The core is made up of the muscles of your abdominals, back, pelvic floor and diaphragm and by strengthening these muscles, you will enhance your posture, spinal alignment, balance and stability. Along with aesthetics, core strength translates into efficiency for everyday tasks such as cleaning your house, playing with your kids or maintaining your balance on an icy sidewalk!    What is the benefit of mat abs?  Mat core work helps activate and strengthen the abdominals, which are one of the muscle groups belonging to the core system. These moves are great for learning form and technique while offering the ground’s stable surface as feedback. Mat abdominal work will also teach us how to use our abdominal muscles while coming out of any laying down position such as getting out of bed in the morning or rolling up off our couch so we can keep ourselves from injury though basic day to day movements.  What is the benefit of doing standing abs?  There are so many! Standing abdominal exercises target not just your core, but your entire body. The upright position forces the entire neuromuscular system to work together to maintain proper posture and stability throughout the movements. Standing abs also work heavily on lengthening the abdominals and the standing side hip and quad which will help counter the common position of sitting in a chair all day.  What is the real difference between mat and standing abs, and should you do both?  Mat and standing abdominal work are beneficial but in different ways. Your core is a whole system of different muscle groups that work in unison to help you stabilize and control just about all of your movements. If you want to build solid core strength you need to make sure you're working all the muscle groups that form part of your core so you can learn how to properly stabilize from a strong center. Your abs/abdominal muscles are one of the muscle groups that form part of your core. There are exactly 5 muscles that are part of the abdominals which we do not want to ignore.  Just like every muscle group, the abdominal muscles are layered. Some of these layers are much deeper than others. In order to target all five layers of the abdominal muscles effectively, you need to do ab mat work. Standing work targets the core as a whole but is more indirect ab work whereas laying down mat work is more direct and allows us to isolate the abdominals, offering a new level of strength and definition.  Our Mat Definition workouts will work your abdominal muscles dynamically using all of the varying forms of contraction listed above to help you achieve a new level of strength and definition thus making your standing work much more effective.  We absolutely recommend doing both! Standing abdominal exercises are more functional, meaning that they mimic everyday movements more similarly than mat exercises. Mat exercises are more isolated and focus more on the outermost layer of the abdominal muscles.  Additionally, when we perform standing abs at Pvolve, we include more extension and rotation which works the abdominals through their entire range of motion to create mobility and integrated strength that we all need when doing everyday activities like reaching, pulling, picking up their kids and everything in between.  Is one method better depending on your goals?  Both standing and mat ab work are great, they’re both important for the core as a whole and work synergistically.  We recommend doing both no matter what your goals are. It may be easier while starting out to "feel" your core in mat exercises, but once you become more in tune with your body, you will be able to translate this same activation into standing movement patterns. Standing abs also focus heavily on stretching your standing side hip/quad, which may lessen tension in your hip flexors and improve your pelvis alignment in mat exercises.  Which should I choose if I have mobility limitations?  There are modifications for both! On the mat you can keep your head down or place your hands underneath your sacrum for lower back support. For standing abs, try holding onto a chair for stability support. We encourage you to schedule a Trainer Consult if you need more guidance on form and substitutions once you get started!

Mat Definition infuses traditional Mat Pilates techniques with the Pvolve Method for targeted muscle work, longer holds and deep core activation.  You might already know how much our Method focuses on the core, and that’s because it’s the center of everything we do—not just during functional movement workouts, but in your everyday life. And while we love some good standing abs and plank work with the gliders, we’re always looking for new ways to add versatility to your workouts and spice up your routine. Mat Definition will do all of that, and so much more.   What is Mat Definition?  Mat Definition combines the principles of mat Pilates with Pvolve for deep core activation with a focus on precision, stability and control. All workouts are high-intensity, low-impact mat flows with an emphasis on the core. In each flow, you will challenge your stamina and endurance while sculpting and building core strength. Where should I start? We suggest starting with one of the two Mat Definition series on-demand.  They are structured similarly, but are different levels. The 6-Day Core Foundation series will teach you form and technique addressing every muscle group that’s part of the core. This program is great for beginners or any member looking for an in depth understanding of proper core work.  The 8-Day Core series is perfect for anyone looking for an intense full body sculpting workout with an emphasis on core. This is a more intermediate to advanced program with options to progress or regress according to your current level of fitness.  You can start anywhere you want but we highly recommend going over at least the first three videos in the 6-Day Core Foundation series, as these will offer an in-depth understanding of proper core work and technique. It’s crucial to understand that the more efficiently we move, the faster (and safer) we can achieve results. Quality always comes first!  What’s the best piece of equipment for core work? The P.ball is the most versatile, but the P.3 is a Pvolve favorite for mat core work. It resembles Pilates equipment and is more likely to ensure you move from the right muscles. The P.3 is by far the best piece of equipment to help you learn how to activate and connect with your transverse abdominals (your deepest abdominal muscle) and how to work from a strong center.  Do you recommend combining Mat Definition with other Pvolve classes?  These series and classes can absolutely be combined with other Pvolve workouts. You can absolutely focus on a week of abs on their own if you want, but we created these workouts to provide variety while still adhering to the same principles of the Method you know and love. Mat Definition is yet another facet of Pvolve designed to help you keep building a stronger, more balanced body.  Three Moves to Sculpt Your Core Double leg stretch with the p.ball and hand weight Lying down with the P.ball on, bring your legs to a tabletop position (knees bent at 90 degrees right over the hips) and squeeze the p.ball. Lift your head, neck and shoulders up with one light hand weight in hands. Inhale to lengthen the legs and arms away from one another and exhale to squeeze back into tabletop. Repeat 12-15 reps with the shoulder blades off the floor and the abs braced downward. P.3 Supported Rotations with P.ball Lie down with the P.ball under the mid-back right below the shoulder blades and above the pant-line.  With your P.3 attached to the right ankle, right leg long and the left knee bent with foot grounded into the floor, take the ball in the right hand and reach up on the diagonal. Inhale rotate to the left and exhale rotate to the right, being sure to twist from the ribcage while keeping the pelvis still. Repeat 10x with the P.3 on the right ankle and then switch to repeat 10x on the left leg. Isometric P.band Hold with Single Leg Lower and Lift With the p.band on, bring your legs to a tabletop position (knees bent at 90 degrees right over the hips) and lift your head, neck and shoulders up off the floor. Maintaining tabletop, press your left hand into your right knee to create tension through the abs. Extend your left leg to the ceiling and your right hand back, bicep by ear. Inhale to stretch your left leg down and exhale to lift the leg back up while holding your right arm still to deepen the connection into your abdominals. Repeat 10 reps with left leg and then switch sides, being sure to keep the shoulder blades off the floor and the abs braced downward. Reset between sides if needed.

If you’re reading this, chances are you need to be giving your body a little more R&R than you think.   Every day, we work hard—in fitness classes, walking to work, picking up our kids and everything in between. These are good and necessary things, but altogether, they take a toll on our bodies. We have to give back to our muscles that helped us accomplish all those things with proper rest, stretching and recovery practices.  Celestine, P.volve trainer, knows how important it is to incorporate rest and recovery days into our routine for that exact reason. She worked with both Megan and Misasha on their two-month transformation journeys and made it a steadfast rule for recovery to be part of their weekly plan, much in the same way that their workouts were.   Below, she breaks rest and recovery down even further so you can optimize your routine (and in turn, your results!) for good:  What are the main benefits of recovery?  Recovery is crucial for maintaining flexibility, preventing injury and feeling energized during workouts and thereafter.  What is the biggest difference between rest and recovery?  Rest days are where no strenuous, physical activity is happening on the body. I like to use them as days to sleep in, read, watch TV and fully relax. Recovery days are ones that require lighter, gentler movements than typical exercise days. Think low-impact activities such as stretching, walking, light biking or swimming.  How can you start incorporating recovery into your routine?  Sometimes, a full rest day is overlooked because it makes us feel lazy and/or unproductive, but the truth is, a day of rest will fully refresh the body. As for a stretching or active recovery days, it’s important to add these to your weekly exercise schedule, just as you would with standard workouts. By adding it to your calendar every week and treating it like an appointment, you are less likely to skip out!   How can recovery improve your workouts?  Recovery is important for healing, muscle building and hormonal balance. Exercise causes microscopic tears in the muscles and it’s mainly when we rest that the body can focus on repair which will allow the muscles to become stronger.   What is a dynamic stretch, and why are they so crucial to this method?  Dynamic stretching refers to stretching exercises that are performed with movement, unlike static stretching that’s performed without any additional movement in the body. Dynamic stretching is slow, gentle and purposeful. It increases the heart and respiratory rate, blood flow and muscle temperature. The purpose of dynamic stretching before exercise is to prevent injury by lengthening the muscles and tendons which increases the range of movement.   How does one’s recovery needs differ based on the types of workouts they do?  Generally, recovery in terms of one day of full rest will always be the same regardless of activity. A stretching routine may differ based on the activity done. For a cyclist, there will be a greater focus on stretches for the hips and legs; for a runner, stretches may include hips, legs and thoracic spine; for P.volve, glute stretches are essential since the glutes are predominant focus in our workouts.  Why is recovery especially important for those with injuries?  A person with a specific injury needs adequate rest time to allow the tissue to optimally heal. This menas no activities including light stretching which could further exacerbate the problem. Once cleared by a doctor, a gentle place to start is with light stretching and slower movement exercises which will help rebuild muscular strength and mobility.   Ready to start making Recover & Stretch a priority in your routine? Find every workout to replenish your body and mind here. 

If you’re experiencing back pain there’s a good chance that’s all you’re able to think about right now. It can be frustrating and debilitating, impacting just about every major move you make. The stabbing and shooting pain not only gets in the way of your fitness routine but can also make everyday activities uncomfortable, from sitting at a desk to going for a walk or playing with your kids.    Backaches may even make you want to head straight for your couch or bed and stay there all day, but before you get horizontal, know this: Research shows that regular movement is important for recovery. Not only does light aerobic activity (think walking, swimming, riding a stationary bike, or following the Pvolve Method) improve blood flow in the back to help the healing process, but it also strengthens your core muscles to help ward off future back problems.  Better yet, some Pvolve workouts—such as routines that feature lower back stretches and flexibility stretches—are great for preventing back pain to begin with. Read on to learn more about back pain and the benefits of flexibility and discover three of the best back stretches for flexibility.  WHAT CAUSES BACK PAIN?  Back pain can be brought on by doing too much (lifting a heavy box incorrectly or straining a muscle or ligament by moving in an awkward way) or too little (planting yourself in front of your laptop for hours, say). “People often sit in a way that compromises their neutral spinal alignment, and prolonged sitting can create stiffness in the low back because compression forces are increased,” says Celestine Atalie, a Pvolve trainer. Conditions like a ruptured disk, arthritis, and osteoporosis can also lead to back pain, and while you can experience back pain at any age, it’s more common after age 30 or 40.   You can also blame a burning ache in the back on poor posture, says Atalie. “When a person slouches, the lower back (which naturally has a slight concave curve) tends to straighten or may even move into a convex position, which can place more pressure on the front part of the spinal disc.” The same holds true if a person overarches their back, except the pressure will be on the back side of the discs. “This can increase low back discomfort, and prolonged periods of time in compromised spinal alignment could cause injury down the road,” says  Atalie.  THE CONNECTION BETWEEN BACK PAIN AND MOBILITY AND FLEXIBILITY  Depending on the cause, back pain can either limit range of motion or prevent movement entirely. “Someone will know they have limited mobility when they don’t have full range of motion at their joints, leaving them feeling restricted or stiff,” explains Atalie. “They may also have poor posture or not movely as fluidly during their day-to-day activities.”  On the flip side, a lack of mobility can actually trigger back pain if the lower back has to compensate for the decreased flexibility. For example, if you have tight quadriceps or hip flexors, you may not be able to lift your leg as high during a leg extension. If you make up for that lack of flexibility by arching your low back or hiking your hips, you may develop lower back pain.    “The back and abdominal muscles help support the spine, and you can think of the core as a canister that drives the entire body,” says Atalie. “If the canister is deformed or dented in one spot, then the other parts that support it have to work harder to hold its upright shape. So if the abs are turned off, then the back muscles must work harder to support the spine, leading to back discomfort.”  To the rescue: Pvolve. Our Method provides dynamic stretches at the beginning of each workout and focuses on core-strengthening moves like planks, rotations, and other exercises that  build stronger abdominals to help reduce strain on the back muscles. Pvolve also offers recovery equipment such as the Precision Foam Roller. And if you want truly targeted relief, Pvolve’s Back Strengthening Series is clinically proven to help people reduce back pain, according to preliminary results of a University of Minnesota study. Start the six-part series today!  What Stretches To Do for Back Flexibility These three moves improve mobility to help stave off back pain. Atalie recommends doing them three to five times per week. For more mobility training, check out these additional five moves that help lower back pain. CHEST AND UPPER BACK OPENER  Lie down on your back and place a p.ball underneath your shoulder blades, making sure you can comfortably relax with your head and pelvis grounded (you may need to deflate the ball a bit or you can roll a towel into a ball). Extend your arms wide to each side and breath into the front and back sides of your upper back.  Hold this stretch for 60 seconds, then roll gently to one side to move the ball after the stretch.  HIP FLEXOR STRETCH Start in a kneeling position and step your right foot forward. Squeeze left glute, focusing on elongating the front of the hip (you may need to shift your pelvis forward a few inches to increase that stretch). Then reach your arms overhead, bringing eyes toward the ceiling.  Hold stretch for 30 to 60 seconds, then repeat on the other side.    FIGURE 4 STRETCH Lie on your back, left leg bent with foot flat on the ground and right ankle crossed over your left thigh with right foot flexed. Gently press your right thigh forward with your right hand to stretch the glutes.  Hold for 30 to 60 seconds, then repeat on the other side.    Learn more and sign up today.

Did you know that the key to helping eliminate everyday lower back pain starts with the core? So many of us suffer from this kind of discomfort, but few know how to improve it.   The secret isn’t always to rest more or sit differently; it’s to strengthen the entire core, which includes all the muscles on the front and back of your body. Our Back Strengthening Series takes a deep dive into the muscles in the back, core and pelvic floor to provide more stability, mobility, alignment and overall body awareness with the Pvolve Method.   Below, learn more about the workouts from Antonietta Vicario, Chief Training Officer, and the brains behind the series who will lead you through each workout.   How do I know if I need to strengthen my back?  If you suffer from any lower back sensitivity, you would benefit from strengthening your back muscles. Also, the back is part of your core, so if strengthening your abdominals is part of your goals, you want to balance your front and back body strength so that you become stronger and more stable throughout your entire core. Back muscles are also extremely important for good posture—and we all know how important that is!  What are the benefits of having a strong back?  Improved posture (and therefore less neck, shoulder and back tension), the ability to sit for longer periods of time without feeling any back discomfort and the ability to lift and carry heavy things without straining your back. And most importantly, overall core strength.   What implications are there for having a weak back or fewer back muscles?  Most people have some sort of discomfort or pain in their lower backs. As a culture, we tend to sit for prolonged periods of time and not in good alignment. Maintaining the natural curvature of the spine to sit well takes strong abdominal and back muscles and this program strengthens these areas and teaches proper spinal alignment to alleviate discomfort.   What went into creating this program? Is it more preventative or healing for those with back issues?  The aim of this program is to be both preventative as well as healing for people with back issues. The main principles behind alleviating lower back discomfort are to strengthen the core, which includes both the abdominals and back muscles and this program takes its time to properly teach one how to engage their deep abdominals to get the most out of their workouts.   We also focus on integrating core work into glute strengthening because strong glutes are a great foundation for proper biomechanics when walking, running, being on your feet. We stretch the front of the hip flexors that tend to be tight from sitting for prolonged periods of time which can ultimately cause strain on the lower back. The hamstrings also play a part in the lower back. If they are weak and overstretched, that can create lordosis, or a hyper curve to the lower back which, over time, will result in back pain. Strengthening certain muscles and stretching others to create a balanced and aligned pelvic positioning that supports the natural spinal curvature of the back is crucial for lower back health.  What are three stretches to do to release any discomfort in the back?  Spinal twists: These are great for back health. You can twist lying down, seated or even standing.  Child’s Pose: Breathe all along the back body, imagining your breath filling up any area of tension and letting that tension go with the exhale.  Cat Cow: Arch and round your spine as you inhale and exhale.  Try these three moves to get a taste for the Back Strengthening Series today:   Bridging  This move activates the glutes and done with many variations in this program. Be sure to squeeze through the glutes and backs of legs on the way up and as you slowly return to starting position.  Lying Down Toe Taps  The program really takes the time to teach and connect clients to how to properly work their abdominals and use their breath well to strengthen the deepest layer of the abdominals, the transverse abdominals. Hone in on this area as each side hip opens up and slowly returns to starting position.  Kneeling Hip Flexor Stretch   This feel-good move helps you open up the entire side body—hip flexor, obliques and arms. Move slow and controlled through each rep.      

No matter what you call your period, you know that it comes with ups and downs, unexpected surprises and a whole lot of unanswered questions.  There is so much to know when it comes to menstruation and movement. We get the dread and lack of motivation that often arrives at the same time as your period, but we're here to help you turn it all around with your workouts. Q: How can working out during your period help alleviate cramps and pains? This may come as a shock but it all boils down to blood flow. Exercising during your period increases circulation and gets things moving that would otherwise remain stagnant and exacerbate those dreaded, painful PMS symptoms so many of us experience. This is all caused by an inflammatory response (and why Midol and other pain relievers are a first line of defense against this....) but the low-impact movement can also be a great tool in alleviating that inflammation without introducing anything potentially harmful into your body.  Q: How can working out during your period help with bloating? Like painful PMS symptoms, bloating can turn your world upside down. You can’t button your jeans, nothing looks appetizing, and you feel like you have hooked yourself up to the garden hose at full power with no end in sight. (Maybe that’s dramatic, but there are many points on this spectrum!) Similar to its ability to alleviate pain, movement can also help reduce bloating. Getting things moving is the name of the game but our minds also play a part. Some say when you feel good, you look good—so get a little sweaty and an extra dose of endorphins and kiss that bloat goodbye. And don't forget to stay hydrated during your period and avoid processed foods high in sodium that can exacerbate bloating. Exercise and nutrition work hand-in-hand against unwanted PMS symptoms. Q: How can working out during your period help with PMS or moodiness? Endorphins. Research on the relationship between exercise and mood continues to show that exercise alleviates negative as well as enhances positive mood states, and we can all attest to that post-Pvolve high. So, take advantage of our PMS prescription and move your body! Q: Why is the Pvolve Method, in particular, beneficial in treating these issues? The Pvolve Method is beneficial in alleviating these dreaded monthly visitors because it works with your body instead of against it. We’ve all been through seasons of time where stress has been a factor in our lives and our period (and the symptoms) are affected because of that stress. If you stress the body in how you approach your workouts, you could potentially have similar, negative effects on your period. By engaging in high-intensity, low-impact exercise, you get to bolster the body, move in a way that comes naturally, build mind-body connection, and maybe even move toward your goals at the same time. Listen to your body and what kind of movement it's craving, and we promise we have a class for you — from cardio to recovery. Our Phase & Function program is the perfect place to start.

Hot flashes, body aches, mood swings, weight gain. These are the things we hear about menopause. It's no wonder so many women have dread, despair and stress around this time in their life. What we don't talk about, however, is all the opportunity women have at this time—to move better, get stronger and turn over a new leaf to complete mind-body connection. It's important that we talk about menopause openly every day, so Antonietta Vicario, VP of Talent and Training and Dr. Amy Hoover, Chief Physical Therapist and member of the Clinical Advisory Board dive into menopause and movement. 1. Understand what your body is going through. Menopause is defined as the time when a woman stops menstruating for 12 months. The time surrounding this, which can be several years, is called perimenopause. It is a normal and natural part of a woman’s life. The changing hormone levels during this time cause changes in our bodies. During this period women may experience a variety of symptoms, which vary woman to woman and vary in intensity. Some of the most common symptoms are hot flashes, sleep disturbance, constipation, mood changes, bladder changes and vaginal dryness. Some of the other changes that occur may not necessarily cause symptoms, but are things to be aware of which include loss of bone density, postural changes and loss of muscle mass. The good news is that the Pvolve Method can help mitigate many of these symptoms and enhance quality of life. 2. Adapt to the changes It's a common misconception that there is nothing to do about these changes. On the contrary, movement and mindfulness are essential for women in this stage of life as it ties into all aspects of wellness in this population including weight management, cardiovascular health, stress reduction, improved sleep and brain health. Proper nutrition is also essential, as what we eat has a profound effect on how we feel and how our body functions. Symptoms of menopause, like so many other aspects of life and health, can be improved with three things: nutrition, movement, and mindset. 3. Make way for a new kind of movement.  Women in this age bracket have gradual loss of muscle mass and increased incidence of gluteal tendinopathy (constant pain near the side of the hip), plantar fasciitis (heel pain) and rotator cuff tendinopathy (pain and inflammation near the shoulder.) Targeted hip, gluteal and abdominal/core strengthening as well as shoulder and postural exercises can help combat some of these gradual changes that occur as our hormone levels shift.  Additionally, this is the time in life where women really need to integrate heavy weight training to combat the loss of muscle mass. Leveraging our Progressive Weight Training classes will offset loss in muscle mass and body composition changes to keep one’s metabolism optimized. Pelvic floor strengthening is also essential to help the changing environment in the vaginal tissue due to lower levels of progesterone and estrogen surrounding menopause, which can affect pelvic organ support and function. Bone density loss is an important topic for perimenopause. Menopausal women should get bone density scans and monitor risk factors to ensure they are maintaining good bone health to help reduce risk of fracture. Cardiovascular, weight bearing and higher resistance exercise is essential for maintaining and improving bone density and stimulating strong, healthy bones. Balance exercises are also essential to help maintain functional mobility and reduce fall risk. 4. Add resistance—the right way! While mobility, stability and strengthening are a main part of the Pvolve methodology, women in this group will benefit most with equipment that adds resistance such as heavy and light hand weights, the p.band, p.ball, heavy ankle band, and light ankle band. These Pvolve programs were created with menopausal and post-menopausal women in mind and are recommended to help mitigate some of the symptoms you may be feeling: Moving with Menopause: This collection of classes created in partnership with Elektra Health features a mix of workouts, mindfulness and restorative classes, and educational talks to help better manage symptoms you may experience throughout menopause. In this ground-breaking series, we help mitigate body composition changes, brain fog, bone density and muscle mass loss, sleep problems, fatigue, and more while empowering you with the knowledge to understand what your body needs along the way. Pelvic Floor Strengthening: This one is for pelvic floor strengthening. The first workout in the series will help women identify what and where the pelvic floor muscles are and how to use them. From there, the series builds in intensity so that women discover how to use their pelvic floor in other programs on the streaming platform. 5. Be patient and kind to yourself. Embracing the changes in your body and working with your body during this phase can not only improve your symptoms but improve your quality of life. Understanding the changes to your body and empowering yourself with a plan to meet your health goals will set you up for success as you move into this phase of life. Proper nutrition, self care and appropriate movement programs are excellent tools to improve and maintain your lifestyle goals.  MEET THE EXPERTS ANTONIETTA VICARIO Pvolve Trainer & VP of Talent and Training Antonietta Vicario is a mover and educator, a mother, and a lover of life among many other things! Currently the Vice President of Talent and Training for Pvolve, Antonietta specializes in recruiting, training, and program development. She is in love with teaching the Pvolve Method, integrating functional training into a high-intensity, low-impact workout. DR. AMY HOOVER Dr. Amy Hoover is Pvolve’s Chief Physical Therapist, member of the Clinical Advisory Board, and the owner and operator of APHysio LLC, wellness practice that specializes in manual therapy, pre and post-natal care, pelvic floor disorders and more. Here at Pvolve, she’s able to share her expertise directly with our community as it applies to the method and its impact on the body.  Learn more and sign up today. 

There are so many unanswered questions and awkward taboos about what happens in the bedroom, but there shouldn't be any of that when pain is involved. Painful sex can happen for any number of reasons—the connection with your partner, a tight pelvic floor or perhaps stress and emotions. The good news is that there are ways to help, and Sex and Relationship Therapist Dr. Carli Blau is here to answer some top questions. What’s the connection between the pelvic floor and painful sex?  If the pelvic floor is inflamed or tight it can cause physical discomfort during sexual activity, foreplay and even sexual intercourse. Sometimes women even experience nerve pain from pelvic floor dysfunction that can impact that vestibule (entrance of the vagina) or other areas of the vagina and vulva. How can women having painful sex begin to incorporate pelvic floor exercises into their routine?  If you are experiencing pelvic pain, or pain in or around your vagina I would suggest seeing an OB/GYN and a pelvic floor therapist for a comprehensive exam to determine the cause of your pain. This is particularly important to do prior to incorporating pelvic floor exercises from the Pvolve Method as they can exacerbate painful symptoms.  What can women do during sex to help with this pain?  Many women (and men too, because men also experience pelvic floor dysfunction!) who experience painful sex often go to pelvic floor physical therapy. Sex therapy can be a great option too. Sex therapy is talk-only psychotherapy focused on understanding a persons experience with sex. Sex is more than just a physical experience; it is a full body experience that incorporates the mind! While physical parts of the body may be worked on in physical therapy,  the mental and emotional parts are left behind. Oftentimes when sex is painful due to a medical condition, people can develop a fear to engage in sexual activity. This fear is more than just physical; it's psychological and often about control, not just the physical pain. Is it true that sex shouldn’t hurt, and if it does, something is wrong? I always tell clients, sex isn’t always comfortable, but that doesn’t always mean if it is occasionally painful that something is wrong. If you’re bleeding every time you have sex, or if it is painful every time, it is important to see a doctor for a proper evaluation. However, if sex sometimes hurts, it could be as simple as a lack of lubrication, a tight pelvic floor, stress and tension or even just penetration that was too deep. If you aren’t lubricated or relaxed enough, sex can be incredibly uncomfortable and that does not mean something is wrong. It simply means you may just need a great lube and a few deep breaths. Lubrication is so incredibly important, and yet something not discussed enough.  Often women tell their doctors about pain related to sexual contact but do not discuss the types of sexual activity or positions with their doctor.  It is unfortunate, but most doctors are not taught more than basic sex education in their training to become medical providers. I hope that as we continue to grow and develop more programs that we begin to incorporate more than sex education based in biology, but one that creates comfort for providers to discuss sex related issues and experiences with their patients. Why can sex be painful after you haven’t done it in a while?  If you work out for the first time in months, or have never worked out and then begin, you are going to be sore. It is the same thing with sex. The vagina and pelvic floor are parts of the body made up of muscles and tissue that can become uncomfortable when penetrated for the first time in a long time. It may not even hurt during the sexual contact when endorphins and dopamine are released in the brain due to pleasure, but may be uncomfortable afterward. This is a great example of why sometimes discomfort doesn’t mean something is wrong! If you haven’t done Pvolve in a month, and then did a work out you’d probably be sore… think of it the same way!   MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

There are so many question marks surrounding the female orgasm, so we're here to talk about one of the biggest factors in it actually happening: your pelvic floor. Of course, there are so many other elements that help you reach climax—your partner, foreplay, stimulation—but it's your pelvic floor muscles that can make or break the Big O. Sex & Relationship Therapist Carli Blau, LCSW, breaks it down once and for all. 1. YOUR PELVIC FLOOR AND YOUR ORGASM ARE CLOSELY LINKED. When an orgasm occurs, there is a uterine contraction, and then the muscles around the pelvic floor contract. That’s why your body may jerk or move in a quick way when it happens – the muscles tense when the orgasm occurs. 2. YOUR PELVIC FLOOR CAN BE WHAT'S PREVENTING YOU FROM HAVING AN ORGASM If the pelvic floor is too tight, there might not so much to contract because the muscles are so tight already. If the pelvic floor is too loose, on the other hand, it might be difficult to feel an orgasm. Tightening it might help it feel more profound. 3. YOUR WORKOUTS MAY BE OVER-STRENGTHENING YOUR PELVIC FLOOR. If you have never had your pelvic floor evaluated, you may not know if your pelvic floor is normal, hypertonic or hypotonic, and therefore, you may not know what workouts are best for you. For someone with a hypertonic pelvic floor, core and pelvic floor muscles may be so tight that they aren’t able to achieve an intense orgasm, or one at all. If part of the orgasmic pleasure is from the muscle contractions, one can imagine without these contractions, an orgasm may feel less intense. The Pvolve Method is great because you can use your equipment to do a well-balanced, full-body workout. If your pelvic floor is hypertonic, there are other ways to utilize Pvolve equipment to strengthen your arms and the rest of your body. That way, you’re not increasing your pelvic floor strength, but rather strengthening other important parts of your body. You can also tap into the mindfulness and breathwork classes to release the tension in your pelvic floor. 4. BUT, YOUR WORKOUTS CAN ALSO HELP STRENGTHEN YOUR PELVIC FLOOR IF NEEDED. Someone with a hypotonic pelvic floor may want to exercise and tighten their pelvic floor and core. That's where our Pelvic Floor Strengthening Program can help. In this six-part series, trainer Alexia Acebo and Dr. Amy Hoover, Chief Physical Therapist and member of the Clinical Advisory Board, provide step-by-step instruction on how to engage your pelvic floor—starting with gentle breath work and moving into more intense movements with equipment. MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

Your pelvic floor—just like your arms, abs and glutes—can be strengthened and weakened with exercise and everyday activity. But just how much attention should you give to making this essential muscle group as strong as can be? Two of our experts, Sex and Relationship Therapist Carli Blau and Pvolve Chief Physical Therapist Dr. Amy Hoover, are here to give you a well-rounded understanding of all that goes on down below. It's the perfect pelvic floor refresher before diving into our Pelvic Floor Strengthening Program. How does someone know if they have a weak pelvic floor?  Carli: We’ve already discussed getting a pelvic floor diagnosis to know what kind of pelvic floor you have, but so many women explain afterwards that they wish someone told them they would have an intravaginal exam. Regardless, during this evaluation is when someone can learn if their pelvic floor is weakened. A hypotonic pelvic floor dysfunction could come in the form of urinary incontinence. So, think of it as the opposite of a hypertonic (or too tight) pelvic floor. You could leak, a trickle of pee and then an overfilled bladder. Women aren’t alone—men can experience both of these, as well! They may also benefit from the Pvolve Method, too. How will a first-time pelvic floor exam go? Dr. Amy: Pelvic floor therapy is no different than other therapy, except one thing: an internal vaginal or rectal exam if warranted, and of course consented to. These therapists are specially trained to do an internal exam of your pelvic floor.  So what does that actually mean? It'll start with a general assessment to talk more about your issues, plus more detailed things like assessing your breathing pattern, checking on your abdominal wall and trigger points. The therapist will first do a visual exam of the external genital area, urethra, clitoris and anus, checking for skin integrity or signs of irritation. They may use a light to have better visibility. Then, they'll usually check the outer layer or superficial layer of pelvic floor muscles, in the area of the vulva, labia and perineum. They’ll ask you to contract your pelvic floor and watch to see if the perineum draws up and in towards your head. Then they will ask you to bear down or push like you’re going to the bathroom, which is an active lengthening of the pelvic floor. If needed, they'll use lubricant or will insert one or two fingers to check the deeper pelvic floor muscles for resting muscle tone, tight bands and of course strength. (One other thing to note is that we do not use a speculum like gynecologists, because we are examining muscle and not the uterus or cervix.) After going through these steps and trials, your doctor will likely be able to suggest a treatment plan with you.  How can exercise help work the pelvic floor to strengthened, but not too tight? Carli: If the pelvic floor is too tight, you can exercise muscles around the pelvic floor to release the pelvic floor and not have to strengthen it any more to become even tighter. Or, you can use something like Pvolve to hone in on this particular area.  Dr. Amy: In general, women with hypertonic pelvic floor or PFD (pelvic floor dysfunction) should not be strengthening the pelvic floor. It’s like if you have a hamstring strain or pulled muscle you would not want to do a bunch of hamstring curls or strengthening as this could make it worse. However, movement and hip openers can help reduce tone in the pelvic floor and can reduce symptoms. Pvolve's hip and pelvic recovery workouts would also be beneficial for this group. How long can I expect to see and feel my pelvic floor getting stronger?  Carli: It depends on the symptoms you experience as a result of your pelvic floor. From a sexual perspective, if you’re experiencing a stronger orgasm, or feeling like there’s less of an urge to pee before or after sex, if you’re able to feel more during sex, then you can maybe feel those changes. The most common one that I see is when a woman has increased core and pelvic floor strength, and has a stronger orgasm as a result of it.  Dr. Amy: It can take up to 6-8 weeks of consistent pelvic floor exercise to build muscle, but you may feel changes within a week or two of starting pelvic floor strengthening. The most important goal early on is to be able to understand and feel what you are doing so that you can do it correctly. Building a strong mind-body connection with your pelvic floor can help you engage these muscles correctly during larger body movements, but that takes practice. Starting by practicing isolated pelvic floor contractions while lying or sitting still helps build this connection and awareness. This can help you in situations where you might need some extra help from your pelvic floor, like coughing, sneezing or lifting. If you do these things mindfully and functionally, your body may eventually learn to do it automatically.   You might notice your pelvic floor getting stronger and more flexible with improved incontinence, less heavy feeling in the perineum or vagina, easier bowel movements and better sensory awareness during sex. Pelvic floor strength can gradually increase over a long period of time, but smaller wins can come with immediate changes to your movements. CARLI BLAULMSW, M.Ed, M.A., Ph.D. Candidate in Clinical Sex Therapy   Carli Blau is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive.  DR. AMY HOOVERDPT, Chief Physical Therapist               Dr. Amy Hoover is Pvolve’s Doctor of Physical Therapy and the owner and operator of APHysio  LLC, wellness practice that specializes in manual therapy, pre and post-natal care, pelvic floor disorders and more. Here at Pvolve, she’s able to share her expertise directly with our community as it applies to the method and its impact on the body.  Not a member yet? Start your free trial for access to our library of on-demand classes and start working out with us today. 

In the spirit of being Unfiltered for the month of October and in celebration of Breast Cancer Awareness Month, we're proud to share inspiring stories from our members who have battled or are currently battling breast cancer. This is more than just a chance to see how movement and Pvolve played a role in their journey; it's an opportunity for the women in our community to take the mic and share their stories in the most honest, raw way—no filters needed. Most know how impactful the Pvolve method can be on your body no matter where you are in life. For those battling or recovering from illness, it's our functional fitness method that can be a small piece of reprieve from pain.  Meet Judy—an L.A. native who joined the Pvolve family in April. Since then, she's done both on-demand videos and Virtual Studio classes, racked up an impressive set of equipment and set a consistent schedule of 5-6 workouts per week. But by the looks of her story, her workouts are more than just workouts; they're the way she found the upper-body alignment her body was looking for, the alone time she needed and so much more. Below, Judy shares her beautiful story:   I discovered a marble-sized mass in November 2018. I have no family history of breast cancer and never considered it occurring to me. I remember getting a mammogram, ultrasound and biopsy and not worrying because I was confident it was ”going to turn out to be nothing." When I found out I had stage 2 breast cancer, I was in total disbelief. I considered myself a very healthy, fit women in her 40’s. Over the course of 8 months, I ended up needing surgery, chemotherapy and radiation. I can now accept that I was sick for a while but I made a conscious effort to stay positive the whole time.  Two things saved my sanity during my medical care. One, I made it a priority to exercise the entire time no matter how weak I felt. Two, I was overwhelmed by kindness and support from family, friends and people I didn't even know who cared.  The importance of Pvolve has been in my recovery. I found myself needing physical therapy to help my range of motion after tissue changes from surgery and radiation. My arm and shoulder was very stiff. I discovered Pvolve when it popped up on my IG feed. I looked up the workouts and the use of functional movements and high-intensity, low-impact exercises really drew me in. I believe Pvolve will remain in my routine lifelong just as yoga does. I have always made exercise a priority. The physical benefits aside, I need exercise as my therapy. It is the only moment in the day when I am not a mom, a wife, a nurse. It is my alone time that makes me a better, happier person.  Looking back at my journey, I wish I had not been so assumptive about my health. The confidence I felt that I was doing everything right, made me never consider cancer as a possibility I hope when people hear my story, they will remember cancer does not discriminate. It's not your fault; it just happened. The defining moment is how you deal with something negative and see the positive that results from it. I'm still strong, I am still healthy, surrounded by love and I look at life with gratitude.  When you have cancer, it is easy to be the victim and let people feel pity for you.  I am not cancer, it does not define me. I take ownership of cancer as a small part of who I am. I actually revel in the fact that I look healthy and strong despite what I've been through.  Thank you, Judy Koempel Join us in supporting breast cancer research by signing up for one of our Moves for Boobs classes on 10/11 and 10/23. All proceeds from these two classes, as well as 10% of all sitewide proceeds for the week of 10/11, will be donated to the Society of Women's Health Research.

It's time we get to the bottom of something most women probably don't think about as often as they should: the pelvic floor. Yep, that's the bottom we're talking about. You might have heard your doctor or a Pvolve trainer mention the group of muscles that lives somewhere down there. But in order to really feel it in action, we first have to understand its purpose and its function. Below, Sex and Relationship Therapist Carli Blau goes deep on the pelvic floor: What’s the #1 thing women of all ages should know about their pelvic floor? The #1 thing women of all ages need to know about the pelvic floor is that each woman’s pelvic floor is unique. Unless there is pain, women are often not educated about their pelvic floor, what it is or what it does. There are two types of pelvic floors: hypertonic and hypotonic. If the pelvic floor is hypertonic, it means the pelvic floor muscles are too tight, which can lead to physical discomfort including sexual dysfunction. If it is hypotonic the pelvic floor muscles are too loose, which often occur post childbirth, specifically vaginal birth. This does not mean that every woman who has delivered vaginally will experience a “loose pelvic floor” but it does mean that if a woman does have a hypotonic pelvic floor, there are pelvic floor exercises and physical therapy that can help restore proper pelvic floor functioning. Women deserve to know the implications for these different types of pelvic floors and how they can impact them. What is the biggest misconception about the pelvic floor? The biggest misconception about the pelvic floor is that everyone’s pelvic floor needs to be tighter and that if you have a really strong pelvic floor, your orgasm is going to be amazing. This isn’t necessarily the case, because for some women who have a really, really tight pelvic floor (or hypertonic pelvic floor dysfunction), the tightness of the pelvic floor can cause a difficulty with orgasming as well as painful sex.   How do I know what kind of pelvic floor I have? A pelvic floor therapist can do a pelvic floor evaluation. Knowing what kind of pelvic floor you have can help you choose what kind of exercises will be best for you. For a lot of women who focus on strengthening their core in workouts, it’s very important to know about their pelvic floor because then you know if you’re strengthening your body, or if you’re providing too much strength that can work against you.  If you’re feeling any type of discomfort—pelvic pain, groin pain, if sex is painful for you, incontinence or a hard time peeing—I strongly suggest you have a pelvic floor examination done to rule out pelvic floor dysfunction. If you’re someone who works out often and working out is a major part of your routine, it could just be great for you to know what kind of pelvic floor you’re working with. Why should women think about engaging their pelvic floor just as much as they engage their glute muscles during workouts?  The pelvic floor and your core are the foundation of your body— it’s your rock, it’s what supports your body and it’s your body’s center of stability. So, you may want toned glutes (and I don’t blame you! ) but if you don’t value the foundation of your body, eventually the stronger parts of your body will wear on the rest because the base is not strong enough to withhold its entirety.  I’d also add that the pelvic floor and core give you strength to work on these other parts of your body better—your glute muscles, your legs, your arms. Without a strong core and pelvic floor, it’s really hard to optimize the rest of these muscles without a strong core and foundation.  How can women safely make pelvic floor health a priority in their workout routine? Too much of a good thing is still too much. You can engage in spinning or running, but incorporating your pelvic floor in other workouts like Pvolve can be a great way to supplement for the workouts that don’t use your pelvic floor as much.   MORE ABOUT CARLI: Dr. Carli Blau, LMSW, M.Ed., M.A., Ph.D. in Clinical Sex Therapy, is a Licensed Sex and Relationship Therapist who specializes in women’s health including infertility, endometriosis, and PCOS. She is certified in Maternal Mental Health, received her Master’s of Social Work from Columbia University, a Master of Education in Human Sexuality from Widener University, and is currently working on her Ph.D. in Clinical Sex Therapy studying infertility and sexual esteem in women trying to conceive. 

The Pvolve Method focuses so much on working the glute muscles, but it’s not only to get a plump, lifted backside.   What are the glute muscles?  The gluteus maximus is the largest muscle in the body and therefore is responsible for so much of our strength, mobility and daily function.   Think of the butt as the engine of the body—if it’s not working properly, that can cascade into dysfunction in other parts of the body.   Where are the glute muscles?  The glutes live at the crossroads of the upper and lower body, allowing it to act as a center point along with the core, holding everything together. They don’t just help you sit, stand and run; they play a role in everything from the waist to the foot, to the lower back up through the shoulders. Once you understand how the butt plays a pivotal role in the way the body moves, you’ll begin to see how a method like Pvolve is crucial to reinforcing great biomechanics for total body function.    How to activate the glute muscles  Some fitness methods work the glutes with squats and lunges, but this only works the muscles in a one-dimensional way. Instead, we activate the entire area at every angle. Creating proper glute function in all three planes of motion—frontal, sagittal and transverse—is necessary to tone every part of the thighs, too. Working the backside in every plane of motion also helps prevent dormant butt syndrome, in which the glute muscles are weak and underactive. Dormant butt often occurs due to tightness and overuse of the hip flexors and from prolonged periods of sitting with the glutes in an overextended position, but can be fixed with getting up and moving, especially focusing on mindful activation of the glute muscles and strengthening and stretching of the hip musculature.    By focusing on how the glutes operate—turning them on and keeping them on through functional rather than isometric exercises—you can transform your body from head to toe. Activation and function are key, and by taking this approach you will work every single part of the butt rather the just one section of it. The result won’t just be a lifted, well-rounded butt, but a backside that feels better and works the way it was intended, too.  

Did you know that sciatica is a symptom and not a condition itself? Sciatica is experienced as pain, tingling, numbness or a shooting sensation down the leg when there is pressure on the sciatic nerve. The two most common reasons for pressure on the sciatic nerve are herniated discs or piriformis syndrome, but pregnancy, muscle spasms and general immobility can also cause this pain.  Every day, natural movements and physical therapy are often prescribed to heal sciatic nerve pain, but our functional exercises can help further heal these areas while still providing an energizing, sculpting workout.   Work in a neutral spine  If you are suffering from sciatica caused by a herniated disc in your lower back, you want to make sure that you always maintain a long lower back, otherwise called a “neutral spine”. A neutral spine means you maintain the natural curvature in your spine without allowing for any arching or rounding to keep your natural alignment. Use your lower abs by pulling in and up to help support your lower back and prevent overarching. A herniated disc causes the cushioning between your vertebrae to push back on your spine and so rounding or arching your lower back will only increase that pressure which is why we need to avoid these movements. During Pvolve workouts, always be sure to use the p.stance position at top of mind to avoid pressure on the lower back: hinge at your hips, keep your abs pulled in, and keep your lower back in a neutral position. Stretching is key If you have piriformis syndrome, which is when the piriformis muscle in the glutes spasm and cause pain, there’s no better area to focus on than the outer glutes. Stretches such as pigeon, lizard, butterfly, figure four and others that stretch this area are great ways to relieve some of the pain. Keep in mind that with these stretches, you’ll want to keep that same neutral spine we already discussed. Check out the Recover & Stretch section of our streaming platform to get started.  Improve your posture  When working with disc herniations, keeping your posture strong will help you avoid the arching and rounding through your natural curvature. Work to keep your shoulders above your hips, chest open, and length through the lower back curvature to stand tall and allow the body to fall into its natural alignment.  Avoid twisting  If working with a disc herniation, avoid major twists and rotations of the spine to avoid further compressing into the vertebrae. Every Pvolve movement can be modified accordingly.    Go slow and take breaks as needed  Listen to your body! If you are experiencing a flare up, that may mean it’s time to rest and recover. Slow movements down or keep the movements smaller so you can work within a more comfortable range. Your body gives you the information you need, sometimes it’s about listening to its signals! 

One of the strongest aspects of the Pvolve Method is how versatile it is. If you’re a swimmer, you’ll see similar arm movements to those you’d do in the pool; as an athlete, you’ll learn to train your muscles properly for optimal performance.   The same goes for runners who look for that pre-jog warmup or a post-jog cool down. Our functional movements can help runners align the upper body for better posture and improve full-body biomechanics for a better, more stable stride. The Best Movements to Improve Your Stride The moves focus on opening the hip flexors, glutes, calves and hamstrings—areas that typically get overworked or worn down from runs. Incorporate them into your warm up before your next run. Front Hip Stretch  Benefit: Opening up this front chain of the body will help you stand taller and relieve any fatigue in the hip flexors, common for runners.   Take a giant step forward, keeping both heels down, and reach up to the ceiling. Focus on elongating throughout the entire core and the hip flexor on your back leg. Reach arms up and over to a high diagonal, away from front hip to sway pelvis to the side. Bring body back to center and return to your hip hinge. Repeat 8 times on each side. Butt & Hamstring Stretch  Benefit: These stretches will release your glutes, hips and hamstrings to increase mobility and ease. From the same step forward position, sway your hips back, bending deeply into your back knee to open up along your front hamstring. Reach hands toward the floor and then return to starting position. Repeat 8 times on each side. Glute Rotation Benefit: This open step will stretch the inner thighs and strengthen the tops of the thighs, while the rotation engages all of your core muscles—two areas that require a lot of attention during runs. Starting in a hip hinge, externally rotate to one side, stepping foot back to a wide open-step position. Twist and rotate the same side arm to open the entire chest and upper body. Return to starting position. Repeat 8 times on each side. Hip Mobilizer   Benefit: Creating abdominal strength and support in the upper body will assist you greatly in maintaining good posture during your run to increase your stamina and endurance!    From your open step position, turn hips now to now face your front leg, rotating to an internal 45. Reach your opposite arm toward your front leg, taking a rotation of the upper body. Alternate between these two angles. Repeat 8 times on each side.  Posture Aligner   Benefit: The p.band allows for activation of the upper back muscles, specifically engaging the lats, rhomboids, and erector muscles, and opens up the chest to improve the common postural misalignment of the shoulders rounding forward. Start in a hip hinge position with box arms. Step one foot back to a step back, heel up and driving energy through the floor to engage your glutes. Pump arms from a wide box to a forward reach, engaging underneath the armpits and back muscles. Repeat 8 times on each side.  How to Incorporate Pvolve Into Your Running Routine In addition to the moves above, shorter Strength & Sculpt classes make for a great pre-run warm up to wake up the body, promote mobility and activate your muscles ahead of your run.  Alternating longer Strength & Sculpt and Progressive Weight Training workouts with your running routine can help you build mobility and stability, and strengthen your runs. Recover & Stretch classes are perfect for your post-run routine to allow your body to cool down and start the recovery process. 

Whether exercising or not, drinking enough water throughout the day is so important. Not only does it help us in warmer weather, but it also helps us function properly. That means proper digestion, energy levels, clear skin and so much more.  In honor of National Hydration Day, read up on our best tips for getting enough water into your diet. 1. Give yourself daily reminders.  Set reminders on your phone or leave yourself a post-it note on the fridge to drink your fluids! It is so important to stay hydrated throughout the day and not wait too late in the day to get started. Our bodies thrive on hydration, especially in the morning when we wake up dehydrated and reach for the coffee before anything else. Try setting an alarm on your phone every hour and drink eight ounces of water to maintain steady levels of hydration throughout the day. 2. Don’t just drink your water—eat it, too. A large portion of our daily water intake comes from the foods that we eat. Choosing nutritious foods that boast high water content will help keep your body hydrated along with drinking water. Fruits and vegetables are incredibly nourishing, hydrating and are packed with essential vitamins and minerals to keep your body functioning and happy at its highest level. Cucumbers, tomatoes, lettuce, watermelon, cantaloupe and strawberries are great options for foods with high water content to snack on throughout the day.  3. Infuse your water. For those who get bored with drinking plain water, try adding natural flavor to give it a boost. Fresh mint, citrus, cucumbers and berries are all delicious options to level up your flavor and nutrition content!  4. Invest in a reusable water bottle. Carrying around a nice water bottle will remind and motivate you to stay hydrated throughout the day. Plus, it’s also a money saver and better for the environment. 5. Opt for tea. Sipping on herbal tea, whether steeped from a bag or made fresh, is another way to stay hydrated without having to drink plain water. The medicinal benefits of herbs are endless from promoting detoxification to regulating digestion. Avoid adding refined sugar to your tea and instead use natural, raw honey in moderation or fresh lemon. For more summer nutrition tips, read about how to stay healthy at a BBQ, or start your fitness journey with a free 14-day trial.