Intro to
Pelvic Floor
Program.
Strong, confident, in control.
An 8-week foundations program for every woman. Learn to find, lift, and fully release your pelvic floor, then build that control into breath, movement, and everyday life.
One-time purchase. Instant download. Lifetime access.
Why this program
Common doesn't
mean normal.
Pelvic floor health is something many women are never taught about, yet it affects how we move, exercise, laugh, sleep, and feel day to day. Leaking, urgency, heaviness, and pelvic discomfort are common, especially through pregnancy, perimenopause, and beyond.
Common, but not something you have to live with. Most pelvic floors don't need more Kegels. They need a program that teaches awareness and release first, then builds strength and coordination on top of that foundation.
This program takes you through four progressive phases over 8 weeks. Daily mobility sessions of 10 to 15 minutes, plus two 30-minute strength sessions each week. Done at your own pace, in your living room, with nothing more than a mat, a chair, and a wall.
What you get
Everything you need.
Nothing you don't.
A complete, beginner-friendly program delivered the moment you purchase. Designed to be used daily, at your pace, at home.
The Complete PDF Program Guide
A 23-page PDF covering everything from pelvic floor anatomy and 360° breathing through to the full 8-week program. Clear exercise cues, breathing patterns, and progressive loading written by our exercise physiology and allied health team.
Daily Release & Mobility Session
A 10 to 15 minute daily session you can do every morning, every evening, or as a wind-down. Teaches your pelvic floor to soften and your ribcage, pelvis, and hips to move freely. Done every day, including strength days.
Two Weekly Strength Sessions
Two 30-minute strength sessions per week, structured as Session A and Session B. Both progress across all four phases, building pelvic floor control into the squats, lunges, bridges, and lifts you do in everyday life.
Self Check-Ins at Weeks 1, 4 & 8
Short, structured check-ins to help you measure your own progress. Hold time, ease of letting go, leak frequency, and comfort. Real data on your own pelvic floor, not guesswork.
Everyday Habits & Bladder Guide
The small habits that support everything you do in your sessions. How to lift, breathe, and use the toilet without putting unnecessary load on your pelvic floor. Plus a bladder, bowel, and hydration reference guide.
The 8-week progression
Four phases.
Awareness to coordination.
Improving pelvic floor function isn't about doing more squeezes. It takes a program that progresses in stages, where awareness comes before load and coordination comes before challenge.
Learn to find, gently lift, and fully release your pelvic floor using breath. Calm, controlled holds. The foundation every other result depends on.
Coordinate the contract-and-release pattern with breath and movement. Build the automatic link between what you feel and what you do.
Layer pelvic floor engagement into functional movement. Squats, split stance work, bridges, and push ups, all with the pattern you've built.
Pelvic floor control under higher demand. Single-leg work, planks, and the base you need before progressing to running, jumping, or heavier lifts.
Move at your own pace. The suggested weeks are a guide only. Some women spend three or four weeks in a phase before moving on, and that's completely normal.
Why this works
Six changes that
show up in daily life.
Awareness & Control
Learn to find, lift, and fully release your pelvic floor. The skill every other result depends on, taught properly from the start.
Balanced Tension
Release work for pelvic floors that are too tight, strength work for those that are weak. Most need both, and most programs forget the release.
Better Breathing
360° breathing coordinates your diaphragm, deep core, and pelvic floor. One of the most under-trained skills in women's fitness.
Tissue Health
More blood flow and better elasticity in the pelvic tissues, supporting your body through every life stage.
Everyday Confidence
Pelvic floor control built into squatting, lunging, lifting, and stepping. The foundations that hold up in real life, not just on a mat.
A Foundation to Build On
The base you need before progressing to higher-impact exercise such as running, skipping, and jumping. Build the control first, add the impact later.
Is this for me?
Built for every woman.
At every life stage.
Whether you're pregnant or planning to be, navigating menopause, or simply want to look after your pelvic floor health, this program gives you the foundations to understand, strengthen, and relax your pelvic floor.
Women wanting to understand their pelvic floor and learn to both contract and relax it
Women wanting to reduce or prevent leaking, urgency, and pelvic discomfort
Women wanting core and pelvic floor strength that holds up in everyday life
Women wanting to stay active and confident through every life stage
Women wanting a base for returning to running, jumping, or heavier lifting
A preview of what's inside
Sample session.
Phase 1, Session A.
Every session is laid out exactly like this, with clear breathing cues and technique notes for each movement.
| # | Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|---|
| 1 | Pelvic TiltExhale to tilt with a gentle lift; inhale to fully release | 2–3 | 6 reps | 60 sec |
| 2 | Glute Bridge IsoExhale to lift, breathe steadily through the hold | 3 | 6 reps, 5 sec hold | 60 sec |
| 3 | Locked ClamPelvis stacked and still; exhale on the knee lift | 3 | 8 each leg | 60 sec |
| 4 | Deadbug IsoGentle brace, no bearing down, breathe naturally | 3 | 30 sec hold | 60 sec |
| 5 | Kneeling Side PlankKeep breathing; don't grip with your breath | 2 | 20 sec each side | 60 sec |
When to seek help
A guide,
not a diagnosis.
This is a general program designed for every woman. Some symptoms need individual assessment first, and similar symptoms don't always need the same treatment. We'd rather you get this right than get it fast.
Speak to a health practitioner if you are:
- Pregnant or postpartum
- Recovering from pelvic, abdominal, or gynaecological surgery
- Experiencing leaking, heaviness or bulging, or pelvic pain
Stop and seek advice if you notice:
- Leaking, heaviness, or bulging that's new or getting worse
- Pain in the pelvis, low back, hips, or with sex that doesn't settle
- Pain or burning when passing urine, or blood in your urine or stools
- Symptoms that haven't improved after completing the program
Common
questions.
Everything you need to know before you start.
A 23-page PDF program guide delivered to your email instantly. It includes an overview, pelvic floor anatomy, the full 8-week program across four progressive phases, a daily release and mobility session, two weekly strength sessions, self check-in protocols, and a bladder, bowel, and hydration guide.
That's common at the start. The Phase 1 cues are designed exactly for this. It often gets easier after a week of daily practice. If you still can't feel anything after 2 to 3 weeks, we'd recommend booking an assessment with a pelvic health practitioner.
Only as part of a contract-and-release pattern. Squeezing repeatedly without fully relaxing can actually make a tight pelvic floor worse, which is one of the most common reasons symptoms don't improve. This program builds the lift and the release into movement instead.
Please check with your health practitioner first. This program is a general guide and doesn't replace individual assessment, which is especially important through pregnancy and the postnatal period when your body is changing week to week.
Just a mat or soft floor, a sturdy chair or bench, and a wall. No gym required. The entire program is designed to be done at home.
Yes. Walking, swimming, cycling, and your usual activities are encouraged. If running or jumping causes leaking or heaviness, reduce it while you work through the program, then rebuild gradually once you've completed Phase 4.
Stop, go back to the previous version of the exercise, and focus on exhaling through the effort. If it keeps happening, contact us at reception@4dhp.com or see a pelvic health practitioner before continuing.
No. Pelvic floor muscles respond to training at any age and any life stage. The earlier you start, the better, but it's never too late.
As this is a digital product delivered instantly, we're unable to offer refunds once the file has been downloaded. If you have any issues accessing your file, contact us at reception@4dhp.com and we'll sort it out.
Strong. Confident.
In control.
8 weeks of foundations for every woman, written by our exercise physiology and allied health team. At your pace, in your living room.