ELEVATE YOUR FLOOR

Strengthen and restore your pelvic floor and core in 12 weeks in the comfort of your own home. Suitable for anyone with a pelvic floor - any age and any stage!

Say goodbye to leakage, urgency, pain with sex, heaviness, bulging and prolapse symptoms

and future proof your pelvic floor today!

✓ 12 week program, or complete at your own pace

✓ Suitable for anyone with a pelvic floor, any age, and any fitness level! Including those that are 6 weeks postnatal.

✓ Drip-feed educational videos to learn how to understand, find, activate, strengthen and future-proof your pelvic floor

✓ Quick and simple workouts

✓ Incorporates pelvic floor muscle training

✓ Designed by a Pelvic Health Physiotherapist

✓ Mobile and web app so that you can access the program and support anywhere, anytime, with ease

ELEVATE YOUR FLOOR PROGRAM

What’s included?

Begin the program with two educational modules:

  1. Understanding your core canister: the pelvic floor, abdominal wall, and diaphragm. Also learn about diastasis recti and the importance of breath.

  2. Finding your pelvic floor and core: including practicals to find and test which cues and techniques work best for you!

Followed by a 12-level progressive pelvic floor program incorporating drip-feed educational videos on:

  • Normalising your bladder habits

  • Using the knack

  • Perfecting your bowels (including how to poop properly!)

  • Why we need to lengthen and release the pelvic floor

  • The evidence for gluteal and whole body strengthening in pelvic health

  • Pelvic organ prolapse and how to modify exercise if you are symptomatic

  • Pelvic floor program for maintenance

    and more!!

Work your way through 12 levels over 12 weeks.

Each week you will have 3 short workouts, and 2 days of isolated pelvic floor muscle training. Feel free to work through these levels at your own pace too.

  • Week 1: Core awareness and isolations

  • Week 2: Pelvic floor and core basics

  • Week 3: The importance of strength AND length in the pelvic floor

  • Week 4: Practice makes perfect

  • Week 5: Function and balance

  • Week 6: Intermediate floor and core

  • Week 7: Challenge and load

  • Week 8: Endurance and dynamics movements

  • Week 9: Advance your floor

  • Week 10: Practice makes perfect

  • Week 11: Testing impact

  • Week 12: The home straight!

On completion you should feel confident to run and jump without leakage or heaviness!

 FAQs

  • 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)

Membership Options

Both memberships include:

FREE 3 Day Trial

Access to ALL programs

No lock in contracts