Pelvic Floor Restoration Program00Within this 10 week progressive pelvic floor restoration program, you'll complete 3 pelvic floor sessions each week, along with an optional spinal and hip mobility session.
Session 1: Pelvic Floor Release & Mobility
Session 2: Pelvic Floor Activation & Contraction
Session 3: Pelvic Floor Restoration
Session 4: Optional Mobility & Stretch
Each workout is designed to build upon the previous one, with progressions approximately every 3–4 weeks. This gives your body time to practice the movement patterns, improve coordination, and develop strength before advancing to the next phase.
Before starting Week 1, begin in the Resources tab. Complete the guided self-assessment first to help determine whether your pelvic floor is primarily tight, weak, or overworking, as this will help you better understand your symptoms and how to approach the exercises. I also encourage you to watch the educational videos on pelvic floor anatomy, breathing, and pressure management before beginning the workouts. Having this foundation will make the exercises much more effective and help you understand not just what you're doing, but why you're doing it.
The goal by the end of this program is that you'll have a better understanding of how your pelvic floor functions and how it works together with your breath, core, and movement. More importantly, you'll build the awareness, coordination, mobility, and strength to confidently apply these principles to exercise, lifting, playing with your kids, and everyday life—long after these 10 weeks are over!
