A complete, 60-minute follow-along pelvic floor exercise class — created by a pelvic health physical therapist with over 35 years of clinical experience treating women.
This isn't another Kegel timer. It's a real class that teaches you how your entire body connects to and supports your pelvic floor — from proper muscle activation cues to full-body strengthening and stretching.
WHAT'S INSIDE THE CLASS:
• Pelvic Floor Activation & Cues — Learn four distinct contraction techniques: stop-the-flow, perineal body, clitoral nod, and anal sphincter, practiced in multiple positions.
• Standing Core & Balance — Marching drills, clock taps in squat, pelvic tilts with coordinated breathing, and single-leg balance work.
• Trunk Mobility & Nerve Health — Side bending, rotation punches, and flexion/extension movements designed to mobilize the nerves that innervate your pelvic floor muscles.
• Glutes, Hips & Hip Rotator Cuff — Targeted glute activation, hip extension, clam exercises, and rotator cuff pivots that directly support pelvic floor function.
• Bridges & Floor Work — Double-leg and single-leg bridges, oblique cross-body lifts, and leg taps for deep core endurance.
• Stretching & Release — Deep squat holds, hamstring openers, QL side-lying stretches, child's pose, and trunk rotation for full pelvic release.
• Q&A: Real Answers — Nighttime urination, incomplete bladder emptying, why pelvic pain comes and goes, the double void technique, and daily cueing tips.
WHY THIS CLASS IS DIFFERENT:
Unlike generic pelvic floor apps, this class was designed by a specialist who has treated thousands of women in clinical practice. You'll learn brain-to-muscle cueing techniques to actually find and activate each muscle — not just squeeze and hope. The exercises integrate your whole body, because your pelvic floor doesn't work in isolation.
WHO THIS IS FOR:
Women experiencing urinary leaking, pelvic pain, prolapse symptoms, or anyone wanting to strengthen their pelvic floor with proper guidance. All fitness levels welcome — the class is designed to meet you where you are.
ONE PURCHASE. LIFETIME ACCESS:
Pay once and get the full class forever. No subscriptions, no recurring charges, no upsells. Watch at your own pace, replay any section, and practice on your schedule.
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The exercises and information provided in this app are for educational purposes only and are not a substitute for professional medical advice. Consult your physician or physical therapist before beginning any exercise program. See our full medical disclaimer in the app.
References:
1. Bø, K., et al. "Evidence-based physical therapy for the pelvic floor: bridging science and clinical practice." Churchill Livingstone/Elsevier, 2nd edition, 2015.
2. Dumoulin, C., et al. "Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women." Cochrane Database of Systematic Reviews, 2018.
3. Hagen, S., & Stark, D. "Conservative prevention and management of pelvic organ prolapse in women." Cochrane Database of Systematic Reviews, 2011.
4. Sapsford, R.R., et al. "Co-activation of the abdominal and pelvic floor muscles during voluntary exercises." Neurourology and Urodynamics, 20(1), 31-42, 2001.
5. Hodges, P.W., et al. "Postural and respiratory functions of the pelvic floor muscles." Neurourology and Urodynamics, 26(3), 362-371, 2007.
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