ELEVATE YOUR FLOOR

This program is specifically designed to support women across the lifespan, even with pelvic floor issues including leakage or prolapse.

If you have access to a Pelvic Health Physiotherapist it would be recommended to see one to confirm correct activation of your pelvic floor before starting. If not, don’t fret, I have a whole section on self-checking your own pelvic floor technique.

This is a common phrase that I hear from my patients. It is really common to find that they also have the incorrect technique, or have only been doing a few squeezes here and there. For pelvic floor exercises to improve your symptoms, there are three important factors:

Firstly it is important to know that you are contracting your pelvic floor properly.

Secondly the program needs to be challenging and progressive.

Thirdly the program needs to include whole body strengthening and functional movements too help carry over into your everyday life!

I have aimed to address all these issues in my online program.

Absolutely not. I only got my grandmother into pelvic floor exercises when she was 80 and she was very impressed with the results! The pelvic floor is a muscle, just like the rest of our body, that responds to exercise and loading.

Whether you are 20, 50 or 80 years old, you will still be able to make strength gains to your pelvic floor and core if you challenge it.

Yes of course! This program is safe for anyone who has been cleared by their medical professional at 6 weeks postnatal - including both vaginal and Caesarean births.

This program is different in that it combines education and practical’s with a workout program. Most online programs assume you are using the right muscles. What is interesting is that we know at least 50% of women do not contract their pelvic floor muscles correctly! So it is really important to go over this thoroughly before starting.

There is also drip-feed educational content which will help you address coinciding issues which may also be impacting your pelvic floor.

Absolutely! This program focuses on all aspects of the pelvic floor, including lengthening and stretching. A healthy pelvic floor is strong and functional, but also able to relax well.

Week three of the program introduces this concept and you will notice each workout onwards will include a stretching and lengthening component.

This program can easily fit alongside your own workout routine.

There are 2 days of pelvic floor exercises which can easily occur on the same day as another workout such as Pilates/gym/swimming or cycling.

Then there are three days of mini workouts alongside pelvic floor exercises. These workouts are approximately 15 - 20 minutes in length. You can do these alongside your own workouts, or on your rest days.

Don’t fear - you can always complete the workout without the equipment - or you can improvise.

Be as creative as you like! See substitutes options below:

• Pilates ball (substitute: Yoga block, rolled towel or pillow)

• Set of light weights (0.5-2kg) (substitute: 2 x drink bottles or cans of chickpeas or beans)

• Resistance Band

• 2-8kg Kettlebell (substitute: Light weights, heavy books or cans of food)