Endurance. Precision. Strength-Pilates Redefined.

Pilates is a smart, low-impact workout that strengthens your entire body from the inside out. It targets your deep core, glutes, and postural muscles to help you move better, stand taller, and feel more connected to your body.

This program is designed for women who’ve moved past the basics of postpartum recovery and are ready for something more. You’ll work harder, move smarter, and feel the difference in every rep.

  • 20-minute workouts that push you
  • Follow along
  • Minimal equipment

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What To Expect:

16

Classes

20

Minute Workouts

Perfect For:

  • Moms who’ve got Core Basics down and are ready to kick it up a notch
  • Women moving beyond gentle postpartum workouts
  • Intermediate exercisers craving that Pilates burn
  • Women healing from diastasis recti or prolapse who are ready to push harder
  • Busy women who want efficient, effective 20-minute sessions

Meet your Instructor: Nicole

Nicole Miller is a certified prenatal + postnatal movement coach, intuitive healer, and founder of The Breathful Journey. Her classes blend strength, breath, and mindfulness to help women reconnect with their bodies through every stage of motherhood. Rooted in empowerment and restoration, Nicole’s approach builds deep core strength, balance, and body awareness; supporting women to move with confidence, presence, and ease.

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SLAM Pilates FAQs

What is SLAM Pilates?

SLAM Pilates is a series designed to take your core and total-body strength to the next level. These workouts are precise, powerful, and perfect for women ready to move past the basics of postpartum recovery.

How do I know I’m ready for SLAM Pilates?

You are ready for SLAM Pilates if:

  • You’ve completed all 6 levels of Core Basics.
  • You’ve re-established the mind-muscle connection with your core through pelvic floor physical therapy and/or you completed all six levels of the Core Basics program.
  • Your breathing and core engagement is becoming “second nature”.
  • You can hold core engagement for longer periods of time without bearing down.
  • You understand the signs and symptoms to watch for during a workouts (coning or doming from the midline of the abs, feelings of pain or pressure in the vagina, leaking, etc.).
  • You have a mindset that allows you to modify an exercise when your body needs it.

Are these workouts safe for diastasis recti or prolapse?

Yes-with the right awareness. Nicole cues modifications so you can push yourself safely. This program is not a “first step” postpartum-it’s designed for women who already have a foundation and are ready for more.

Is SLAM Pilates safe for pregnancy?

This program is not recommended for pregnancy due to its intensity. Check out SLAM Pregnancy. It is included with your subscription, and it is tailored to adapt to each week of pregnancy as your body changes. Plus, you’ll receive a variety of health tips from pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

How many days a week do we workout?

SLAM Pilates was designed for two days a week but the schedule is flexible and you can adjust based on your lifestyle and recovery.

How long are the workouts?

Each class is about 20 minutes-quick enough to fit into a busy schedule, challenging enough to leave you shaking.

How many workouts are included?

There are 16 progressive classes that build intensity, endurance, and skill.

How challenging are the workouts?

This is an intermediate-to-advanced program. Expect to sweat, shake, and work hard. Beginners or very early postpartum women should start with our foundational programs like Core Basics and SLAM Bridge first.

What equipment do I need?

A yoga mat, light weights, a Pilates ball (or pillow), and ankle weights (optional).

Do I get access to all the programs when I subscribe?

Yes! Your SLAM subscription unlocks every program-strength, barre, Pilates, yoga, mobility, and more-so you can move in the way that serves you best.

Everything You Need in One App

Just ONE subscription gives you access to not only SLAM workouts, but the specialty programs that will help you have a well-rounded and healthy routine.

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900+ Workouts

9 unique programs for every level

  • At-home workouts that heal your core and pelvic floor
  • Beginner to advanced options
  • PLUS a pregnancy program

150+ Health Tips

Curated health tips from fitness & health experts

  • Short videos and guides
  • Improve movement for daily living
  • Expert pelvic health tips

180+ Recipes

Fuel your body with love

  • 30+ nutrition lessons
  • 180+ healthy, easy recipes
  • NO restrictive diets or calorie-counting!