Free email plan · 7 days
The 7-Day Pelvic Floor Starter Plan
One short email a day for a week. Each takes about five minutes, needs no equipment, and teaches you to squeeze and relax — because a healthy pelvic floor does both.
What you get, day by day
Find your pelvic floor
Locate the right muscles — gently, without clenching your glutes, thighs or abs — and learn what a real lift-and-release feels like.
Breathing & release
Diaphragm and pelvic floor move together. Learn the breath that lets your pelvic floor soften and drop — the foundation everything else builds on.
Basic Kegel with relax
Your first proper Kegel: a slow squeeze on the out-breath, then a full, unhurried relax. Relaxing counts as much as squeezing.
Quick flicks
Short, fast contractions with complete release in between — the reflex that helps when you cough, sneeze or laugh.
Squats & pelvic floor
Take it off the mat: coordinate breath and pelvic floor with a simple bodyweight squat, the way you’d use it in real life.
Endurance holds
Build toward longer, steady holds (up to 10 seconds) with equally long rest — quality over quantity.
Putting it together + when to see a physio
Your simple daily routine going forward, how long results take, and the signs that mean it’s time to see a pelvic floor physiotherapist.
Who it’s for
- Adults (18+) of any gender who want to understand and train their pelvic floor.
- People with occasional light leaks when they laugh, sneeze or exercise.
- Anyone curious how the pelvic floor connects to comfort and sexual function.
Before you start
This plan is general education, not a diagnosis or treatment. If you have pelvic pain, pain with sex, trouble emptying your bladder or bowel, a feeling of heaviness or bulging, or you’re pregnant or recently postpartum, please see a doctor or pelvic floor physiotherapist first. Some people need to learn to relax their pelvic floor before strengthening it — here’s why.