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With a commitment to just three short 10–15 minute workouts per week, you may start noticing results within 8–12 weeks. For the best outcome, we highly recommend seeing a pelvic floor physio before starting the program. You’ll find a How to Find a Physio guide in the resource section of our eBook to help you get started.

Absolutely! This program is designed to complement your current workout routine and can be done anywhere, anytime, and at any stage of life. It’s a great addition to support your movement practice without interfering with your other training.

We recommend starting at the beginning! The book is divided into four sections, guiding you step by step—from building a functional pelvic floor to developing fundamental strength through movement.

Everyone’s journey will look a little different, so take your time. We suggest progressing to the next chapter once you’ve practiced each exercise in your current section and feel confident and strong doing them.

This program is designed for everyone! Our pre-symptom checker helps you assess your pelvic floor, and we recommend consulting a pelvic floor physio beforehand, especially if you have specific symptoms.

If you're pregnant, we’ve included a dedicated prenatal section just for you. For postpartum recovery, you can start from the beginning of the program once you've had your doctor and physio check-up.

You’ll need minimal equipment to get started! Each chapter includes a list of recommended items, but if you don’t have them, most can be found at a local sports store or online. We suggest having an exercise mat, a Pilates band, a loop resistance band, sliders, and light dumbbells (or household alternatives). A foam roller and fit ball can be helpful, but they’re totally optional.

Absolutely! We always recommend getting clearance from your doctor and pelvic floor physio before starting any exercise program during pregnancy.

Our eBook includes a dedicated prenatal chapter designed for safe movement from your second trimester onward.

We highly recommend seeing a pelvic floor physio before starting any fitness program to ensure you're getting the best support for your body.

If you’re unsure where to start, our eBook includes a How to Find a Physio page in the resources section to help guide you.

Forever! You can revisit it anytime, at any stage of your life, using the links provided in the eBook. It’s there for you whenever you need it!

Yes! The eBook is yours to keep forever—think of it as your personal toolbox for life. We recommend downloading it to your computer, phone, or tablet for easy access. You might also like to print a hard copy at your local stationery store for quick reference.

After purchase, you’ll receive an email with a download link, allowing you to save the eBook to your phone, tablet, or computer. If you don’t receive the email or run into any issues with your download, feel free get in touch —we’re happy to help!