About Pelacore FAQ


Pelacore is a fun and challenging workout that combines core techniques from Pilates and Barre, the mindfulness of yoga and the science of physical therapy to help reduce lower back pain, improve posture, increase muscular endurance, decrease incontinence, tone your abs, firm up your glutes and increase sexual enjoyment. Pelacore is taught exclusively at the nation’s best physical therapy practices and wellness centers.  Pelacore was created in 2009 by Natalie Padveen, a physical therapist and fitness instructor.

Pelacore uniquely integrates core training with pelvic floor exercises to strengthen your lower back, improve your posture, increase muscular endurance, decrease incontinence, reduce prolapse and help you achieve more intense and pleasurable sex. It also helps sculpt your abs, glutes, thighs and legs.  In addition to helping you look amazing, Pelacore can help improve your quality of life, give you an overall feeling of better health, provide you with greater self-confidence and make you feel sexier. 


Many fitness programs do not properly address the unique needs of pelvic anatomy and do not work all the pelvic core muscles in functional unison. This can lead to poor exercise form, which can lead to a weaker core, and it can cause pelvic floor problems that can worsen over time.  More importantly, improperly performed core exercises can result in injury and may eventually lead to the need for surgery.  


The pelvic core includes your deepest abdominal muscles, specifically the transverse abdominis, the multifidus muscles of your spine, the pelvic floor muscles and the breathing diaphragm.  


The pelvic floor is part of the pelvic core.  It includes the bones, muscles, ligaments and connective tissue in the lowest part of the pelvis. A strong pelvic floor prevents abdominal organs from dropping down or out of your body (prolapse) and allows them to function properly decreasing the incidence of incontinence. A strong, healthy pelvic floor is critical to human health and fitness.


While Pelacore focuses on the pelvic core and the problems suffered by many women, the principles and techniques behind Pelacore benefit men, too.  Everyone has a pelvic floor that needs to stay healthy and strong, regardless of gender or age.  


Pelacore classes are intense and enjoyable.  We play slow tempo, lyric-free, yoga-type music that allows you to get a true mind-body connection.  Pelacore is also taught as part of other classes, like Barre, Pilates and Yoga. 

Pelacore classes are taught in 30 and 60-minute sessions.  There are also a lot of Pelacore exercises that can be done individually in just a few minutes from the comfort of your own home.  We post some of these exercises on our Facebook and Instagram pages for everyone to benefit. 

Pelacore is taught by personal trainers, fitness instructors, physical therapists and other professionals around the country. Please click the 'View Class Times"' button on our home page. If there are no Pelacore classes near you, don’t worry, we’ll be adding more locations soon! 

Providers FAQ


Pelacore ProvidersTM are local physical therapy practices and women's wellness centers who offer Pelacore classes to their patients and clients.  If you're interested in becoming a Pelacore Provider, please click here.


Physical Therapy practices that offer Pelacore classes attract more direct access patients, see increased profit and drive new, recurring revenue, without relying on physician referrals.  For a complete list of benefits, click here.

Over 60 million people suffer from lower back pain, incontinence and other pelvic floor dysfunctions. Pelvic core dysfunctions happen to people of all ages and is particularly predominant in athletes, pregnant women, women who have given birth, women with menopause, and people who have had back, pelvic or prostate surgery.  With few available treatment options, many people have traditionally turned to potentially addictive pain medications or surgery. But now, thanks to Pelacore, more people are turning to pelvic core fitness, a safe and effective way to improve lower back pain, incontinence and other pelvic core dysfunctions.

Pelacore classes can be set up and taught almost anywhere with minimal cost.  Everything you need should cost under $80 per person and can be reused for every class.  These products are available at most fitness stores and can also be easily ordered on Amazon.com. Here's what you'll need:

Light hand weights, including 1lb, 2 lbs and 3 lbs
9” balls
Green and blue exercise bands
Stability ball
Yoga mat

Generally, you'll need about 35 square feet per client, plus space for props and you, the Instructor.  So, for a class of 10 people, including a Pelacore Instructor, you should need under 400 square feet, about the size of a large bedroom. 

Once you are approved as a Pelacore Provider, we provide marketing materials and trademark usage guidelines. In the meantime, please see our Trademark Usage Guide for more information. 

If you own or run physical therapy practice or women's wellness center, we'd love to hear from you!  For more information, please click here.  

Instructors FAQ


If you’re a physical therapist, PT Assistant, PT Aide, certified fitness instructor or personal trainer, you can take your career to the next level and grow your income by becoming a Certified Pelacore Instructor.  Click here for more information.

Pelacore is a unique fitness program that can help you attract new clients, grow your income and significantly improve your professional marketability.  Many of our physical therapy and wellness center partners are always looking for Certified Pelacore Instructors to teach classes or train patients one-on-one.  If you are already an instructor, Pelacore can help you become even better at what you do by providing you with anatomical education and training techniques specific to the pelvic core so that you can better train clients and help them prevent injury. 


Yes, absolutely.  Pelacore can be taught as a standalone class or you can easily integrate it into classes you already teach, like Barre, Pilates or Yoga.  We’ll show you how. 

Over 60 million women suffer from lower back pain, incontinence and other pelvic floor dysfunctions.  Women who suffer from lower back pain, incontinence and other pelvic floor dysfunctions often suffer in silence, often turning to surgery or potentially addictive pain medications. Pelacore is a safe, healthy and effective pelvic core strengthening fitness program taught to patients and clients exclusively at physical therapy practices and women’s health centers, helping women regain their freedom.


The course consists of a teaching video, a training manual and a multiple-choice exam. The entire course takes about 3 to 4 hours to complete. You can go at your own pace. The exam has a 1-hour time limit, but you can pause the exam and continue whenever it is convenient for you. 


75%


You can take the exam as many times as you like until you pass, for up to 1 year.


After you take the Pelacore Instructor course and successfully pass the exam, we'll send you feedback and  a Certificate of Completion, which you can submit for 3 CEUs to AFAA or NASM.  You'll be listed in our Pelacore Instructor Directory, where Pelacore Providers can find and hire you.

Continuing Education Units (CEUs) are needed for fitness instructors, personal trainers and medical professionals to keep your accreditation certificate or license current.


Pelacore classes can be set up and taught almost anywhere with minimal cost.  Everything you need should cost under $80 per person and can be reused for every class.  These products are available at most fitness stores and can also be easily ordered on Amazon.com. Here's what you'll need:

Light hand weights, including 1lb, 2 lbs and 3 lbs
9” balls
Green and blue exercise bands
Stability ball
Yoga mat

Generally, you'll need about 35 square feet per client, plus space for props and you, the Instructor.  So, for a class of 10 people, including a Pelacore Instructor, you should need under 400 square feet, about the size of a large bedroom. 

Pelacore class sizes are optimal when there are about 10 students for one instructor. 

We recommend that you charge $30 per client per class, this will vary by location.  We'll work with you to set the right price. 


We recommend that patients and clients attend Pelacore classes at least once per week to start.  Beginner clients will need to develop a regular routine in order to get their body used to moving in a new way. After they acclimate, they should eventually transition to 3 classes per week, if they are available in your area.

Yes! In fact, many of our instructors only offer private lessons.  

We recommend charging $150 per hour for private, one-on-one, Pelacore Training sessions.  This may vary by location. We'll work with you to set the right price. 

Like any fitness or personal trainer, it is important to have liability insurance.  If you already have an insurance policy or if you work at a practice, gym or fitness studio, check with your carrier to see if you are covered for liability insurance.  We do not provide insurance, but if you need liability insurance, we like Verifly (on demand liability insurance) and Prosight


Once you become a Certified Pelacore Instructor, we provide marketing materials and trademark usage guidelines. In the meantime, please see our Trademark Usage Guide for more information. 

The Pelacore Instructor Course will be online soon.  For now, we teach Pelacore Instructor classes once per month at FitOn Studios in Manhattan Beach, CA. If you’re in the area, we’d love to see you! If you’re not local, don’t worry, we’ll be adding more instructor class locations soon! You can always join a live instructor class remotely!