• A message from the instructor
• How to navigate through this program platform
• How to use the content of the program
• Before you begin...

• The 'Core'
• The Pelvic Floor
• Your Pelvic Floor - The Inside Story eBook download

• Bladder Diary
• Smooth Moves 5 Day Meal Plan
• Pelvic Floor Wellness Screening Questionnaire
• Pelvic Organ Prolapse Screening Questionnaire
• Common symptoms
• Lifestyle Modifications
• Contributors to Prolapse
• Guest Expert Hayley Shevener 
   

• Posture As A Contributor to Pelvic Floor Challenges
• Exercise As A Contributor To Pelvic Floor Challenges
• Pregnancy & Birth As A Contributor To Pelvic Floor Challenges

• Pelvic Floor Physiotherapy
• What Happens In A Pelvic Floor Physio Assessment - A Closer Look
• Lynn Schulte - Pelvic Health Physical Therapist
• The Importance of Posture and Alignment
• The Core Breath
• Core Cues to use with The Core Breath
• The Knack
• Potty Talk
• Guest Expert Dr Bruce Crawford
• Surgery
• Guest Expert Barbara Loomis

• Move With Intention and With Connection
• Considerations for Exercise - Upper Body
• Considerations For Exercise - Lower Body
• Considerations For Exercise - Abs and Core
• Diastasis Recti

• Kegel Exercises With Movement - What You Need To Know
• Hypopressives

• Beginner Workout 1
• Beginner Workout 2
• Intermediate Workout 1
• Intermediate Workout 2
• Advanced Workout 1
• Advanced Workout 2

Kegels exercises work when they are done correctly, consistently and coordinated with movement. Most people who dedicate 5-10 minutes a day to pelvic floor fitness notice changes in as little as 2 weeks.

I have included 6 workouts - 2 beginner, 2 intermediate and 2 advanced. They each take about 10 minutes to complete. You can download them and print them off so you can have them with you even if you don't have wifi.

I recommend having an exercise (stability) ball, a yoga strap, and a yoga block but there are not mandatory. A couch, stacks of towels and a long scarf can be used instead.

You can do them anywhere you like. I designed them to be exercises you can do on the go or at home or at the gym.  

YES! It is never too late. No matter your age, your life stage, if you have had children or not, this program is for you. Core retraining and consistent pelvic floor fitness are essential for stopping the leaks and maintaining optimal function.

You bet! I happily answer any questions you have as you work through the content.

If you are dealing with incontinence and prolapse I recommend getting Kegel Mojo Complete.  It has everything for incontinence, prolapse and more!  It also includes the hypopressive technique which is incredibly powerful for both incontinence and prolapse.

I work collaboratively with pelvic floor physiotherapists and many of them endorse this program and recommend it to their patients. Pelvic floor physical therapists handle the internal assessment and treatment and then make recommendations for core retraining and fitness. This program is perfect for supporting the work you have done with your physio and will help you maintain the benefits as you move through life.