HIPS, CORE,

andPELVIC FLOOR

Small group training program to build hip and core strength, in a supportive environment for people experiencing core and pelvic floor issues.

Get on the waiting list

Six weeks to a stronger core 

In this 6 week small group program, you'll build hip and core strength, pelvic floor coordination, and increase both mobility and stability throughout your hips and back.

It's safe and supportive way for anyone experiencing core and pelvic floor related issues.

WHO'S THIS FOR?

This is for you if...

you can't "feel" your core and feel like you're lacking strength, but when you exercise it just gets worse




you experience organ prolapse, incontinence, painful intercourse, diastasis recti, chronic constipation, or low back/hip pain



you're hesitant to go to a HIIT or weight lifting class because you don't want to be pushed past your limit or you're not sure how to modify movements while you're healing

you want to bridge the gap between the healing you've done with your physical therapist and getting back to your fitness routine with consistent accountability and support

you like to learn about your body and pay attention to things like form and alignment, in an intimate group setting




Feel stronger, more confident, with less pain

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Justine DP
Hips, Core, and Pelvic Floor Participant
I feel stronger and more confident.
It was such a joy to work with Elyse for the [Hips, Core, and Pelvic Floor] class. She is an exceptional movement expert who brought gentleness and fine-tuned exercises and expertise to every session. She was also available in between sessions for individualized care and support. Her kindness and practicality was exactly what I needed to get back to basics with how my body moves, and helped relieve some pain I've been experiencing. I feel stronger and more confident in moving my body and know more about how to take care of myself and address pain and discomfort in simple ways. After years of Physical Therapy, I'm glad to add Elyse's exercises to my repertoire.
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Anonymous
Hips, Core, and Pelvic Floor Participant
Less pain and no longer paralyzed by fear!
This program was a great place to start and will help me to progress my healing. [Before the program,] I was experiencing pain that I couldn't find relief for. It's been so helpful to have guidance to get curious about where this pain is coming from, how to alleviate it, and to strengthen myself for the future. Increased awareness has been the biggest gift! I'm so grateful to be able to have this course material as a resource. I am feeling significantly less pain (woohoo!) an no longer paralyzed by fear.
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Aimee Latta
Program participant + 1:1 sessions
Stronger and better body awareness - treat yourself!!
This class run by Elyse is seriously the best gift you could give yourself. I’ve taken this course before, and every session walked away stronger & with better body awareness. Treat yourself!!
Pelvis 500x500
Anonymous
Hips, Core, and Pelvic Floor Participant
Grateful for ease, consistency, and glute engagement. YAY!
These videos are great, the modifications are blowing my mind! Grateful for the consistency and the ease that you've created with the video flow ;) I'm noticing that my glutes are engaging *slightly* more evenly, yay!

The details

Frequently Asked Question's

Any additional questions?

Click here to send Elyse a message

Yes, there will be a recap recording delivered to your inbox for each weekly session.

$170 for 6 week program (less than $30/week).

Includes recap recording for ongoing use, even after the 6 weeks.

*Early bird sign up for $140: use code SMALLBIZ at checkout, available until 11/29.

In each class we will:

  • warm up with a focus on pelvic floor awareness, breathing exercises to connect to your core function, hip and spinal mobility
  • practice a circuit of bodyweight based strength exercises to target all around your hips and back
  • cool down with restorative movements and myofascial release

Anyone can join this program, however if you experience pelvic floor dysfunction (such as incontinence, prolapse, or diastasis recti) it will be helpful to currently be in physical therapy or have already seen a physical therapist about your condition.

If you have any considerations about if this is for you, please contact me before the series begins at elyse@elysesparkes.com.

While many movements will be familiar to you, we'll be approaching them in a new or newly focused way. There have been participants who are movement teachers and professional dancers who have felt like they uncovered something about their bodies, gained new insight, and were challenged by the movements.

I encourage you to come with a 'beginner's mind' - to approach movements you may have done before with a new perspective.

While this may be slower pace than a typical high intensity fitness class, we will be getting up and down from the floor quickly. One of the advantages of a small group is that there will be many modifications offered to meet your ability and needs.

Please email elyse@elysesparkes.com beforehand to go over your specific situation, so I can help steer you in the right direction!

Yes absolutely! Folks have joined in the past to increase their core strength, focus on alignment, and have a moderately paced yet challenging class.

No, it's different!

RYC® is a rehab movement modality.

Hips, Core, and Pelvic Floor is going to expand upon that information and bring it into a more traditional "workout" setting.

We'll start with a warm up, have sets of full body movements we'll complete, and end with mobility and self massage.

Yes, this will be similar to the Hips, Core, and More program with a few tweaks. If you participated in that program and want to know if this new program is for you message me at elyse@elysesparkes.com.

It depends.

For most people I recommend starting with one of my rehab focused programs (programs that are intended to come before Hips, Core, and Pelvic Floor) in the immediate postpartum period (AFTER you have been seen by your medical/midwife team and possibly also your pelvic floor physical/occupational therapist).

We are all different, however from my personal experience and working with many clients, the 6 week marker is arbitrary and quite early for the majority of people to be returning to impact exercise. That being said, you are already picking up, carrying, walking with a little human who probably weighs between 8-12ish pounds - so you are already doing a lot and gaining insight into how to do those movements while supporting your body is very important.

Please reach out to me to see what program would be best to start.

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Hi, I'm Elyse. 👋🏻

I'm a Personal Trainer, Core + Pelvic Floor Movement Rehab Specialist, and creator of #BeKindBodyMind.

TMI ahead:

I've experienced leak pee, what's called stress incontinence, for years - long before I gave birth.

(It's common to think that only people who have given birth experience leak pee - not true!)

I laughed it off as "a thing that happens to women in my family".

(Turns out that is also not true!) 🤷🏻‍♀️

After I gave birth, I learned a lot more about pelvic floor and core function.

This information seems to be reserved for pregnant and postpartum folks, but understanding pelvic floor and core function is helpful for EVERYONE.

I am a certified Restore Your Core® teacher, a movement modality that helps retrain your core and pelvic floor muscles to be functional, reflexive, responsive and supportive to our body. And I've studied the pelvic fascia through The Franklin Method® and courses with leading OT in the field, Lindsey Vestal.

Now I'd like to help you!

What are people saying about working with Elyse?

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “My whole family is reaping the benefits of a much happier, energetic person in the house. Elyse, you are my fitness unicorn!”

    The 21 Day Workout Program with Elyse Sparkes participant

  • Product Course Card 5 day challenge #BeKindBodyMind Challenge

    “Following the first few days of [#BeKindBodyMind] helped me get out of my head and stem negative self-talk to confidently start the [professional development] course. Loved the energy of this group ❤️❤️”

    #BeKindBodyMind 5 Day Challenge participant

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I love this! I prioritize it! and me!... I feel stronger because of your plan. ”

    The 21 Day Workout Program with Elyse Sparkes participant

  • Product Course Card 5 day challenge #BeKindBodyMind Challenge

    “Just did your video. What a wonderful way to love my body and mind for 10 minutes. Thank you for creating this course Elyse!”

    #BeKindBodyMind 5 Day Challenge participant

  • PRIVATE SESSIONS Banner 1:1 Fitness Coaching and Core + Pelvic Floor Movement Rehab with Elyse Sparkes $125.00

    “I can do your workouts anywhere, no matter what happens... It feels really, really good. I really appreciate your whole program - the permission to modify, the forgiving yourself (and normalizing it!), and your own experiences. I'm not used to that - so many coaches demanding 110% at all times! It's great to take a deep breath and keep going.”

    1:1 Fitness Coaching client and 21 Day program participant

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I am in a better place with the working out every other day routine [because] I was in a covid slump. Thanks Elyse, I really enjoyed working out with you in those beautiful places.”

    The 21 Day Workout Program with Elyse Sparkes

  • PRIVATE SESSIONS Banner 1:1 Fitness Coaching and Core + Pelvic Floor Movement Rehab with Elyse Sparkes $125.00

    “I feel connected to you every time I move my body. You were the first person to not make me feel like an idiot in exercise.”

    1:1 Fitness Coaching and The 21 Day Workout Program with Elyse Sparkes

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I want to thank you Elyse for your video library! I always tend to gravitate toward your videos when I get back on my wagon.”

    #BeKindBodyMind 5 Day Challenge and The 21 Day Workout Program with Elyse Sparkes

  • PRIVATE SESSIONS Banner 1:1 Fitness Coaching and Core + Pelvic Floor Movement Rehab with Elyse Sparkes $125.00

    “You sure are one of my top strategies for fighting pandemic depression - thx! 😘”

    1:1 Fitness Coaching and The 21 Day Workout Program with Elyse Sparkes

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “These moves are so good, Elyse! I am already feeling so much stronger in my day to day posture... Feeling lots of love and gratitude for this program, Elyse and all of you. Seeing your posts is lifting my spirits so much ❤️”

    The 21 Day Workout Program with Elyse Sparkes participant

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I've been through the program multiple times and I love it so much. It's the only one I know of that (a) you can do at home in your under with no equipment.... and (b) NEVER MENTIONS WEIGTH OR BODY SHAPE (plus has modifications for all abilities). I have found even a lot of workout programs that talk about being body positive will still sometimes say "get those thighs you want!" or some such. Not Elyse. Not ever.”

    The 21 Day Workout Program participant

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I felt SO much stronger today than 3 weeks ago when I last did this workout and that was such a positive reinforcer. I can feel my muscles building as I keep workout out and that makes me feel so good! 💪🏼”

    The 21 Day Workout Program participant

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I workout out to you today... and it was so invigorating and comforting and just the right amount of everything. Thank you for all you do!”

    The 21 Day Workout Program participant

  • Product Course Card 5 day challenge #BeKindBodyMind Challenge

    “This has been a really good boost for me at a crunch time to get a big project done as well as to gain a fresh outlook on life. Thank you so much, Elyse. Power to you -- and us! ❤️🏋🏻‍♀️”

    #BeKindBodyMind 5 Day Challenge

  • Product Course Card 21 Day no logo 21 Day Workout Program

    “I'm feeling great about moving my body at least 4 times a week for the past 3 weeks! And, I met my goal of doubling my time in forearm plank. It also feels really good to be excited to restart the workouts again tomorrow! Thanks so much, Elyse! 💪🏼🧘🏻‍♀️❤️”

    The 21 Day Workout Program with Elyse Sparkes

Have a question?

Send me a message.