GUIDED 5-20 minutes sessions inside the icore method app

Fix Your Movement. Fix Your Body.

Eliminate leaks, pain, pressure, tightness, and posture issues so you feel strong, stable, and supported

Start Free Trial

GUIDED 5-20 MINUTE SESSIONS INSIDE THE ICORE METHOD APP

Fix Your Movement. Fix Your Body.

Eliminate leaks, pain, pressure, tightness, and posture issues so you feel strong, stable, and supported

Start Free Trial

iCORE Method Pelvic Floor Courtney Virden Mobile

Featured In

Blond woman sitting on couch with pregnant women wearing yoga clothes talking about hormone harmony

When Your Core Breaks Down, Life Gets Harder

Pelvic floor dysfunction isn’t ‘just part of aging.’ It’s a sign your body needs reconnection — not punishment

Leaks you can’t control

Lower back pain or stiffness

Pelvic organ prolapse

Night waking to pee

Diastasis recti

Sexual dysfunction

Pelvic pain or abdominal pressure

These issues aren’t isolated problems. They’re signs that the core system has lost coordination, elasticity, and adaptability.

* Once you join, you’ll use the iCORE Method App to train

28 million women in the U.S. live with pelvic floor dysfunction. The iCORE Method brings science-based, fascia-informed healing to you.

The Complete Solution You’ve Been Missing

iCORE Method trains the core as an integrated system — fascia, breath, balance, the feet, posture, and pelvic floor working together to support strength that transfers to real life.

Follow-Along Guided Sessions: Learn coordination, elasticity, and balance — not just strength

On-demand library: Go at your own pace and pick a session based on your needs and how you feel.

Progressive Science-Based Programming: Restore how your body absorbs load, manages pressure, and adapts over time

Fascia-Informed & Sensory-Driven Training: Restore how your body absorbs load, manages pressure, and adapts over time

28-Day Guided Programs: Step-by-step plans that rebuild strength, resilience, energy, and confidence

Hormone-Balancing Nutrition Systems: Recipes and meal guides that actually support women’s bodies

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Tools for Every Stage of Womanhood

Whether you’re postpartum, peri/postmenopausal, or simply ready to feel stronger again — iCORE Method gives you the tools to support every stage

Posture & Gait Guides: Learn how to realign and move better from head to toe

1,100+ Pages of Health Resources & Guides: Education, step-by-step guides, and restoration tools at your fingertips

Peri & Postmenopausal Support: Doctor led no-fluff guides to hormone testing, symptoms, and relief

Pregnancy & Postpartum Support: Safe progressions for recovery and rebuilding strength

Private Community: Accountability, encouragement, and expert-led support

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Why iCORE Works When Other Programs Don’t

Not just workouts. A full path to restore how your body moves.

iCORE Method

Typical Programs

Pelvic Floor Specific

Full-Body Movement

Follow-Along Workouts

Hormone Support Programs

Sexual Health Challenge

Pelvic Floor Education

Fascia Focused

Posture Guides

Gait & Movement Guides

Balance Sessions

Diastasis Recti Programming

Downloadable Resources & Guides

App-Based Access

One Membership

included

limited

not included

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All-Access Programs You’ll Get

Every plan works together to restore your body — from pelvic floor and posture to hormones, fascia, and strength

Pelvic Floor & Core Recovery Program: Step-By-Step Guided Plan | Daily Restorative Workouts | Core & Pelvic Health Tools & Resources

28-Day Hormone Support Program: Daily Sessions | Breathwork | Hormone & Self-Care Guidance by Doctors | Nutrition | Cycle-Sync Info

Total Body Restore Program: 28-Day Series | Strength & Mobility Sessions | Whole-Body Movements

Posture & Gait: Guides & Sequencing | Daily Corrective Moves | Alignment Sessions

Nutrition & Wellness Systems: 28-Day Meal Plans | Intuitive Eating Guidance | Hormone-Friendly Recipes

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What Members Are Saying

Real stories. Real relief. Short clips you can tap to play.

How iCORE Method Works

A smarter way to train your body — built for recovery, performance, and real life at every age.

Restores sensory feedback
Movement on the ball gives your nervous system immediate feedback through fascia, teaching your body how to self-correct in real time.

Learn reflexive stability, not just strength
Instability retrains automatic coordination between breath, core, and pelvic floor — so your body responds without conscious effort.

Builds adaptability and elasticity — not rigidity
Strong systems must absorb force, adapt, and recover. Elastic training supports fascia and pelvic floor health as bodies change with age.

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Many members are able to use FSA/HSA funds with reimbursement supported by a Letter of Medical Necessity.

Why This Feels Different

This is not pelvic floor workouts.

This is core movement done differently.

Fascia, elasticity, balance, and nervous system input are central, with the pelvic floor integrated as part of the system, not isolated from it.

You’re not subscribing to workouts. You’re stepping into how your core is meant to work. Fix your body. Fix your movement.

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Smarter Movement for Real Life

Recovery and advanced sessions —
designed to support your body through every stage of life.

Monthly

$29/month

billed monthly

Try the method and begin
Build strength, balance, and confidence

Start Monthly

Cancel anytime. No hidden fees.

BEST VALUE

Save nearly 50% vs monthly

Annual

$14.92/month

billed monthly

Commit to lasting health
Support adapts as your body changes

Go Annual & Save

Cancel anytime. No hidden fees.

Everything Included with Your Membership

Guided sessions for pelvic floor, core, posture, and full-body strength

Balance and stability work that carries over into daily life

Structured 28-day programs with ongoing sessions you can follow at your pace

Hormone, nutrition, and recovery guidance that adapts as your body changes

App access with progress tracking and updates

* Once you join, you’ll use the iCORE Method App to train

Have Questions?

What’s included in the iCORE Method membership?

You’ll get full access to all programs, challenges, and sessions inside the iCORE Method.

This includes:
• Pelvic floor–focused programs (recovery, strength, performance, sexual health)
• Full-body, posture, strength, and restorative movement sessions
• Hormone-supportive programs and challenges
• Beginner to advanced levels across every series
• On-demand access so you can move at your own pace

Everything is organized by program, level, and goal, so you can choose what your body needs each day.

Do I have to follow a specific program or schedule?

No. You’re never locked into one path.

You can:
• Follow a structured program from start to finish
• Use our rotating weekly schedule that blends pelvic floor, full body, strength, and restorative movement
• Or choose individual sessions anytime from the on-demand library

All sessions range from beginner to advanced, so you can adjust based on your body, symptoms, energy level, and schedule.

Do I need any equipment?

You will need a yoga mat and a small exercise ball for the pelvic floor workouts and many others. Other equipment like light weights, a slant board, or a Bosu Ball are suggested and used in some of the workouts. You can use water bottles as light weights.

How much time do I need?

Most sessions are 10–25 minutes and some are up to 40 minutes. You can do one per day or mix short workouts and challenges depending on your schedule.

Is it beginner-friendly?

Yes. Every program includes modifications, guided instruction, and options for every level—even if you’re starting from zero or returning after pregnancy.

When will I notice results?

Some members feel changes after just a few sessions. Most notice clear improvements in posture, strength, and control within a few weeks. For more complex issues, it can take a little longer—but consistency makes a huge difference.

How do I get help if I have questions?

You can contact our support team anytime through the Contact Page, or connect directly with coaches and other members in our private iCORE community.

I’ve tried other pelvic floor or fitness programs. How is this different?

Most programs focus on isolated muscle work or generic core training. The iCORE Method goes deeper—combining fascia release, alignment, posture, and movement re-education for lasting results, not temporary fixes.

Fix your movement. Fix your body.

Can I use FSA or HSA funds for my membership?

Many members are able to use FSA/HSA funds with a Letter of Medical Necessity from their healthcare provider. Eligibility and reimbursement are determined by your individual plan. We recommend checking with your provider for details.

Can I cancel anytime?

Yes. You can cancel your membership at any time directly from your account. There are no long-term contracts or hidden fees.

On the website, you can cancel from your member dashboard.

In the app, go to Account → Active Credits & Memberships, then select Cancel.

Your access remains active through the end of your current billing period.

Fix Your Movement. Fix Your Body.

Fix Your Movement. Fix Your Body.

Featured In

When Your Core Breaks Down, Life Gets Harder

The Complete Solution You’ve Been Missing

Tools for Every Stage of Womanhood

Why iCORE Works When Other Programs Don’t

iCORE Method

Typical Programs

All-Access Programs You’ll Get

What Members Are Saying

How iCORE Method Works

Why This Feels Different

Smarter Movement for Real Life

Monthly

Quarterly

Annual

Everything Included with Your Membership

Have Questions?