Ready for some inner thighs and abs using the ball? This 15 minute workout starts with a standing ballet-based warmup including rolling tendus, attitude hurdles, and inner thigh burner relevés. Move to the floor for lean back abs, a double leg kick variation, & a strength builder for the full pil...

Less than 10 min full body workout targeting the glutes, abs and arms! Stretchy moves sprinkled throughout!
* Vocal instruction

GEAR recommended: 1-2lbs Bala Bangels

STACK with:
SWAN ARMS
BALA BANGLE BUTTS

OUTFIT info: Year of Ours Gym Bra, Nike pants
SHOP our favorites: https://base-moves.c...

Feel the power of the ring in this ab-centric workout with Sarah! The Bala Ring adds a sculpting element in the arms as it increases the work in the abdominals. P.S. You could try this one with a pilates magic circle!
* Vocal instruction

GEAR recommended: 10lb Bala Ring

MUSIC by: Brad Cook & Al...

Deep abs to get strong fo the classic mat exercise, The Rollup! Maybe do this one twice through. ;)
* Vocal instruction

GEAR recommended: you and a mat!

Consult your physician or health care specialist before performing any of the exercises on this channel. You should obtain specific approval b...

A quick, low impact, low intensity workout that is super effective and fun. Three familiar moves repeated 2x and you're DONE. Raise your heart rate and your vibe!
*Vocal Instruction

STACK with:
TOTAL BALA RING
BUTTS O'CLOCK

OUTFIT info: Splits59 leggings and tank, Hoka shoes
SHOP our favorit...

Get serious about some abs with Sarah! It's *only* 4 exercises, what could be so tough about that?? ;) This one really gets to the core issue! It's AB fab! Pros: Use your Balas the whole time. Newbies: Go slower, do less reps, add Balas after you have practiced this video a few times! Listen to S...

Deep core work with weights in your hands. If you have done hands in straps on the reformer some of this will be familiar. 5 exercises and your are done!
*Vocal Instruction

GEAR recommended: Bala bars/3lb weights

Consult your physician or health care specialist before performing any of the exe...

This one is for those of us who have back pain! These exercises are helpful for reeducating your core alignment, too - even if you don't have any issues. Sarah created this sequence to help with degenerative disc disease and it's good if you suffer from sciatic nerve pain, too. If you are in chro...

Full body mini mat class that works all the parts in less than 10 minutes...9 minutes to be exact! 
*Vocal Instruction 

GEAR recommended: None!

Consult your physician or health care specialist before performing any of the exercises on this channel. You should obtain specific approval before att...

All abs with Sarah! Seated, all 4s, and on your back. Deep low abs and obliques focus with some fun choreography. Good one to add in after cardio, or follow up with your favorite Butt Pop video!

GEAR recommended: band (medium to heavy)

MUSIC by: PlayPlay https://playplay.bandcamp.com/

Consult...

6 chair moves focused on the legs and glutes with a little core!
*Vocal Instruction

GEAR recommended: Stable chair

Consult your physician or health care specialist before performing any of the exercises on this channel. You should obtain specific approval before attempting these classes. If you...

Carolina because that's where Base HQ is! 40 because that's how many pelvic tilts we are doing! Deep low abs, breath connection, and help your lower back to feel better, too, hopefully!

* Vocal instruction

Consult your physician or health care specialist before performing any of the exercises o...

Follow along for an afternoon movement snack with Adeline. Jumping jacks 15-25 each set, work up to 100! Planks 30 second holds x 2, work up to full 1 min hold with no rest! Squats x 25, work up to 50! Single leg sit to stand x 10 each leg, work up to 20 and no touch with opposite leg! Add snacks...

Nasty Abs returns, with an even nastier burn! Hop on the mat with Sarah for variations on the theme using different leg positions to really hit all of the core angles. Follow along, breathe, and build up to adding your Balas on your ankles! Remember, it's all a process. A nasty process haha!
*Voc...

Grab a squishy ball and follow along! Deep core work, a little arm moment and some good stretches.
*No vocal instruction

GEAR recommended: Small squishy ball, we love the Bala Ball!

Consult your physician or health care specialist before performing any of the exercises on this channel. You shou...

Spiral through your spine! Feel your obliques get strong, sculpted, and lengthened! Mobility exercises for your upper back and hip joints! Modern dance inspired X-folds! Serious pilates core spiral challenges! This one keeps you thinking and moving solidly for just under 10 minutes + you get to d...

A low impact, low intensity workout that is super effective and fun. Four chill exercises with the goal being to move even during the "rest" between sets. Raise your heart rate and your vibe!
*Vocal Instruction

Consult your physician or health care specialist before performing any of the exerci...

5 ab-centric exercises with Sarah! Some classic pilates abs + side plank practice + functional core moves focused on training your obliques and bringing balance to your whole body. Timed reps, easy to follow, plus tips for your form! Good one to do 3-4x a week!

* Vocal instruction

GEAR recommen...

Do anywhere, full body chair workout! No need to get down on the ground during this 10 minute pop! Some nice stretches along with plenty of legs, glutes and core!

MUSIC by: Timothy Iseler https://music.apple.com/us/artist/timothy-iseler/1538651228

Consult your physician or health care specialis...

Diamond shape in the legs and hips gives a nice deep oblique/psoas ab feeling! Follow along with a few sequences from Sarah on the mat - all lying down, quick & deep!

* Vocal instruction

GEAR recommended: none (add in 1lb Bala Bangles on your ankles for more challenge)

MUSIC by: Brad Cook & Al...

10 minutes of core! Planks! Side Planks! Try some advanced pilates mat exercises like roll over, corkscrew & teaser! A quick ab workout that pairs well with any Pops you have planned!

MUSIC by: Timothy Iseler https://music.apple.com/us/artist/timothy-iseler/1538651228

Consult your physician or ...

Pelvic floor stuff! This breathing-focused restorative asks you to to bring deep awareness to how you are connecting with your pelvic floor muscles. And it's not all about engagement - it's about allowing expansion AND contraction at the "floor" level! If you are experiencing pf pain or disfuncti...

Grab your ankle weights and hand weights for a quick full body workout. Start standing for balance and then down to the mat for plenty of core, arm and butt stuff! *Vocal instruction

GEAR recommended: Bala Bangles, 3lbs weights

Consult your physician or health care specialist before performing...

Legs up for some bicycles! Movements adapted and inspired by the GYROTONIC® Pulley Tower that feel great on the hips, hamstrings, and spine. Add Bala Bangles on your ankles if you want.

* Vocal instruction

GEAR recommended: yoga block, rolled towel, or half roller

Consult your physician or he...