20 Min Pilates for Core Strength & Pelvic Floor | Gentle Deep Core Flow

This 20-minute gentle Pilates class focuses on deep core activation & pelvic floor strengthening using breath-led movement. No crunches, no straining — just precise, floor-based work that reaches the muscles most workouts miss.

Your core and pelvic floor work as one system — and when you learn to connect them with the breath, you build strength that actually holds.

Perfect if you've been doing core exercises that aren't helping, feel disconnected from your pelvic floor, or want a gentle approach that's safe for your back.

THIS CLASS IS FOR YOU IF:
✓ You want to strengthen your core without hurting your back
✓ You feel disconnected from your pelvic floor
✓ Crunches or high-impact exercise has never felt right
✓ You're returning to movement after pregnancy or a break
✓ You want clinical-quality guidance, not generic fitness


💖 Try your FREE 5 Day Beginner Program https://www.flowwithmira.com/free-5-day-pilates-beginner-challenge

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ABOUT FLOW WITH MIRA
Flow with Mira is a therapeutic Pilates channel for anyone who wants to move without pain, build lasting strength, and feel genuinely at home in their body.

Every class is created by Mira — a BASI Faculty instructor, with 20+ years of clinical
experience. This isn't about pushing harder or chasing fitness goals. It's about learning to listen to your body, moving with precision, and building the kind of strength that supports your
real life.

If you're managing chronic pain, returning to movement after a break, or simply looking for a practice that actually feels sustainable — you're in the right place.

📩 New therapeutic Pilates videos every week — subscribe so you don't miss one.

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DISCLAIMER: This content is designed to support your movement and general wellbeing — it is not medical advice and does not create an instructor-client relationship. Flow with Mira does not diagnose, treat, or prescribe for any condition. Please consult your physician before beginning any new exercise program, particularly if you are pregnant, have had recent surgery, or are managing a
medical condition. All exercise carries an inherent risk of injury. By participating, you do so voluntarily and at your own risk. If anything doesn't feel right, please stop and seek professional guidance. Results vary. © Flow with Mira. All rights reserved.

#pilates #pelvicfloor #corestrength