Discover The Science Backed Exercises That Helped Me and Over 1,000 Other Women Reverse A Leaky Bladder and Pelvic Organ Prolapse

One of the most surprising things I learned in my journey was:

Kegels are not effective for reversing a leaky bladder.

I, like many of the women I've worked with over the years, tried kegels first. 

In some cases they do work, but in many cases they don't and heres why: 

Reason #1 Kegels teach you how to contract your pelvic floor muscles - but this isn't always a good thing. Many of us have overactive pelvic floor muscles which is why we have a leaky bladder. These muscles get tired and they don't know how to relax. So when they get tired, we start to leak. 

Reason #2 Kegels are often done sitting down - but when we experience incontinence - it's normally while we're doing an activity like running, lifting something, laughing or moving about our day. So our kegels must be incorporated into full body movements.

So what is the most effective way to overcome a leaky bladder? Here's what I found.

To overcome a leaky bladder, and train our pelvic floor properly, we need to incorporate pelvic floor tension AND relaxation into full body movements. This is what the research led me to, and it's what worked for me and thousands of my clients. 

I call these: Buff Muff Exercises. 

Here's an example - try doing a squat while squeezing a ball between your legs. As you descend into the squat, relax your pelvic floor - like you're trying to pee. When you stand up from the squat, contract your pelvic floor - like you're trying to pick up a blueberry with your vagina/anus. 

This is one example of a buff muff exercise. I incorporate these exercises into a wide range of workouts and these have achieved remarkable results. 

See below - the science agrees! We need to ditch kegels and practice Buff Muff Exercises!

How long did it take me to reverse my leaky bladder?

For me, and most women I work with, it takes 60-90 days of daily exercise. The exercises I prescribe last only 5-15 minutes - depending on if you want to get a full-body workout in, or just do a short morning routine. 

In 2020 I decided to start teaching these workouts to other women online, and the results have been phenomenal. 

We've had over 6,000 women go through the Buff Muff Challenge and the feedback has been absolutely incredible. 

The truth is, most women can overcome a leaky bladder with simple diet, lifestyle and exercise changes. 

And here's the best part: 

You can merge these Buff Muff exercises into other workouts (which I do in my app) - and these help you build your overall fitness too. 

So you can lose weight, build your cardio, do yoga or tone your body while also re-educating your pelvic floor!

If you struggle with a leaky bladder, pelvic organ prolapse, or any other pelvic floor dysfunction - reach out. I would love to help support you!

You DO NOT have to struggle with leaky bladder, and you absolutely do not need to do it alone.

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⭐⭐⭐⭐⭐ 6,000+ women helped

✅ 28 Day Buff Muff Challenge

✅ 75+ daily workouts

✅ Meal plans for hormone support

✅ In-Depth Pelvic Education Videos

✅ Community Support & Monthly Challenges 

✅ Weekly Live Coaching Calls with Me