Your core is the foundation of movement, posture, and strength—but after pregnancy, surgery, or hormonal changes, it can feel weak or disconnected. If you’re dealing with back pain, doming, or a belly that doesn’t feel right, it’s not just about doing more crunches—you need a smarter, more supportive approach.

Pelvic Floor & Core 101 is a 12-week guided programme designed to help you reconnect with your core, rebuild strength, and move with confidence. With expert-led workouts, gentle yet effective techniques, and practical strategies, you’ll feel stronger, more stable, and in control—from the inside out.

Your pelvic floor is meant to support you, but when things feel off—leaking, heaviness, discomfort, or fear of jumping or sneezing—it can be frustrating and isolating. And if Kegels haven’t helped (or made things worse), you’re not alone.

Pelvic Floor & Core 101 goes beyond guesswork with a structured, supportive 12-week approach to retraining your pelvic floor. You’ll learn how to move, breathe, and strengthen in a way that restores function—not just for exercise, but for everyday life—so you can feel supported, strong, and in control again.

This programme is for women at any life stage who want to take control of their core and pelvic floor health—beyond just "doing Kegels." If you’re dealing with weakness, discomfort, or dysfunction, Pelvic Floor & Core 101 will help you reconnect with your body, move with confidence, and feel stronger from the inside out.

• Postpartum recovery – Whether you had a baby recently or years ago, if you’re struggling with diastasis recti, leaking, or core weakness, this programme will help you rebuild strength at your own pace.
• Peri-menopause & menopause – Stay active, protect your pelvic floor, and maintain muscle strength without worrying about leaks or discomfort.
• Pelvic floor dysfunction – If you’ve been diagnosed with prolapse or incontinence, you’ll get a structured, expert-led plan to improve symptoms and prevent further issues.
• Surgical recovery & hormonal changes – Whether from abdominal surgery or hormonal shifts, this programme provides a clear, step-by-step approach to restoring function and confidence.
• Exercise without discomfort – If certain movements cause doming, dragging, or pain, or you’re unsure how to modify workouts, this programme will help you train smarter.
• Beyond Kegels – If you've tried them without results, this programme will show you why they may not be working—and what to do instead.

This isn’t just another "core workout plan." It’s a deep dive into how your body truly functions, giving you the tools to feel stronger, move better, and live with confidence—no matter your starting point.

If you’ve ever thought…

• Am I doing these exercises correctly?
• Why does this movement feel off, and how can I adjust it?
• How do I stay motivated and consistent?

Then these calls are for you. They bridge the gap between self-paced learning and hands-on coaching, giving you the accountability, confidence, and reassurance you need to make real progress.

What You’ll Get from the Weekly Calls

• Expert Eyes on Your Form – Get real-time feedback to ensure you’re engaging the right muscles and moving safely.
• Answers to Your Questions – Whether it’s about symptoms, modifications, or progress, you’ll get clarity and guidance.
• A Stronger Sense of Accountability – Stay committed and consistent with a set time to check in and stay motivated.
• A Supportive Community – Connect with others on the same journey, share experiences, and feel encouraged.

The Best Way to Stay Consistent & Supported

The Pelvic Floor & Core 101 programme already gives you the tools to rebuild strength, but having weekly expert support ensures you stay on track, make adjustments as needed, and feel confident every step of the way.

If you want structure with ongoing guidance, the Guided Plan is the best way to keep progressing with clarity and support.