Latest news with #Kegels
Yahoo
a day ago
- Health
- Yahoo
Why Men Need Pelvic Floor Strength for Better Sex – and 3 Simple Exercises to Do Regularly
Hitting the weights, eating cleaner, healthier foods and improving sleep are all tried-and-tested ways for men to boost their testosterone and improve their sexual performance, but there's an often overlooked method that can have a profound effect. In fact, there's an entire muscle group that is seriously underrated when it comes to boosting bedroom performance: your pelvic floor. Dr Luke Pratsides, a GP and Head of Medical at digital men's health clinic Numan, is a keen advocate for helping empower individuals to live healthier, happier and longer lives – sex plays an important role in this, with the pelvic floor seriously underrated. 'The pelvic floor is a group of muscles located between the tailbone and pelvis, designed to support the bowel, bladder, and beyond,' Dr Pratsides says. 'For men, these muscles play a key role in sexual function – particularly in controlling ejaculation and maintaining erections. 'Strengthening your pelvic floor can give you a feeling of greater control during sex, delaying ejaculations and helping to manage conditions like premature ejaculation and erectile dysfunction. You can read more about erectile dysfunction and how to treat it further on the Numan website.' He recommends three different exercises that can be added to your daily routine to help strengthen your pelvic floor, including squats, glute bridges and, er, Kegels... 'You've probably heard of Kegels as something women practice after giving birth, but they're just as important for men. Kegels help to strengthen the pubococcygeus muscle – one of the key muscles involved in ejaculation and erection control,' Dr Pratsides says. 'First, try and find the right muscle by stopping your flow of urine mid-stream (don't do this regularly though, as it can interfere with normal bladder function). Later down the line, now that you've identified the muscle, contract it for 3-5 seconds, then relax for the same amount of time. Aim for three sets of 10 reps, 3-4 times a week. 'With a bit of practice, you'll likely notice an improvement in your control during sex. Some men have even reported delayed climax and firmer erections after just a few weeks.' 'Squats are great for a number of reasons, including the fact they activate your largest muscle groups, which boosts your testosterone production,' Dr Pratsides says. 'Perhaps more importantly, they also engage your core and pelvic floor, providing functional strength and improving blood flow to the groin. 'As a bonus, squats are also proven to boost testosterone and can contribute to reducing belly fat, which can help improve your libido.' Before stacking weight onto the bar and dropping into a deep squat, it's important to learn how to perform the movement properly with just your bodyweight. This is the perfect opportunity to form good habits before laying a bar across your back. Once you've mastered the bodyweight squat, then incrementally add weight. To squat, start by standing with your feet a little wider than your hips, keeping your chest proud and your core locked. Sink your hips back and descend into a squat while the knees travel in line with the toes. At the bottom of the squat, the thighs should hit parallel or lower and your elbows should come in between your knees. Drive back up explosively, driving through the heels, tensing your glutes at the top. 'Glute bridges often go under the radar as a great exercise to target both your glutes and your core – they also help to activate your pelvic floor, which is particularly useful for building stamina in the bedroom,' Dr Pratsides explains. Lie flat on the ground with bent knees, raising your feet onto a bench or plates if you can. Engaging your glutes and core, press your feet into the ground, lifting your hips up until they're fully extended and your body forms a straight line from your shoulders to your knees. Squeeze your glutes and hamstrings hard. Pause here before slowly lowering your hips back to the Might Also Like The 23 Best Foods to Build Muscle 10 of the Best Waterproof Boots to Buy in 2019 6 Ways to Improve Your Mental Health
IOL News
02-06-2025
- Health
- IOL News
Are your workouts killing the mood? Unpacking the fitness vs intimacy debate
For many, sexual wellbeing isn't just about intimacy it's tied to quality of life, confidence, and even relationships. Image: Ketut Subiyanto/pexels From viral TikTok fitness challenges to gym class staples, we're constantly encouraged to try the latest and greatest ways to 'get in shape'. But what if some of these trendy exercises are doing more harm than good, especially when it comes to your sex life? Certain popular workouts may be silently undermining your intimacy, according to Anita Fletcher, a sex and relationship expert at Fantasy Co., a brand known for its innovative approach to pleasure. These exercises, often hailed as beneficial, could be causing tension, discomfort, or even long-term issues in the bedroom. Video Player is loading. Play Video Play Unmute Current Time 0:00 / Duration -:- Loaded : 0% Stream Type LIVE Seek to live, currently behind live LIVE Remaining Time - 0:00 This is a modal window. Beginning of dialog window. Escape will cancel and close the window. Text Color White Black Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Background Color Black White Red Green Blue Yellow Magenta Cyan Transparency Opaque Semi-Transparent Transparent Window Color Black White Red Green Blue Yellow Magenta Cyan Transparency Transparent Semi-Transparent Opaque Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Proportional Sans-Serif Monospace Sans-Serif Proportional Serif Monospace Serif Casual Script Small Caps Reset restore all settings to the default values Done Close Modal Dialog End of dialog window. Advertisement Next Stay Close ✕ Ad loading So, which workouts are the culprits, and how can you protect your sexual well-being without sacrificing your fitness goals? Fletcher unpacks the surprising risks of four common exercises and offers simple fixes to ensure your workouts support, rather than sabotage your sex life. 1. Kegels Kegels are often celebrated as a miracle exercise for pelvic floor health, promising better orgasms and improved bladder control. But Fletcher warns that overdoing Kegels can lead to serious problems. 'There's a widespread myth that more Kegels equal better sex, but that's not true, Fletcher explains. "An overly tight pelvic floor can cause pain during intercourse, make orgasms harder to achieve, and even trigger muscle spasms that completely shut down arousal.' Many people unknowingly start Kegels with already tense pelvic floors due to stress, prolonged sitting, or past injuries. Adding even more tension through excessive Kegel exercises can exacerbate these issues. She recommends learning to relax your pelvic floor before doing Kegels.'Alternate tensing for 5 seconds and releasing completely for 10 seconds, she advises. Limit sessions to 5 minutes, three times a week, avoid the 'hundreds of reps daily' advice circulating online.' Cycling is a fantastic cardio workout, but long hours on a bike seat could be affecting more than your legs. Image: Nubia Navarro (nubikini)/pexels 2. Cycling Cycling is a fantastic cardio workout, but long hours on a bike seat could be affecting more than your legs. Extended time on hard, narrow saddles often compresses nerves and blood vessels in the genital area, leading to numbness or reduced sensation. 'Regular cyclists frequently report tingling, numbness, or even decreased sensitivity in their genital region. For men, this can contribute to erectile difficulties. For women, it might mean less arousal or trouble reaching orgasm.' To protect yourself, invest in a padded, wider saddle to reduce pressure on sensitive areas. Stand periodically during rides, shift your position often, and take breaks between intense cycling sessions. If you notice numbness, don't ignore it; that's your body signalling a problem. 3. Traditional Ab workouts tension in all the wrong places Crunches and sit-ups might promise six-pack abs, but they often come with an unexpected cost: excessive tension in your lower abdominal and pelvic floor muscles. 'When you're repeatedly tightening these muscles through aggressive ab exercises, you're training your body to hold tension in areas that need to move freely during arousal and orgasm, Fletcher explains. This can lead to sexual difficulties, including pain and reduced pleasure.' Balance your routine by incorporating exercises that release tension. 'Yoga poses like happy baby or child's pose are great for countering tightness. Also, focus on engaging your deep transverse abdominals, which strengthen your core without straining your pelvic floor. Fitness should make you feel strong, energised, and ready to take on life – both in the gym and in the bedroom. Image: Ahmet Kurt/pexels
The Star
16-05-2025
- Entertainment
- The Star
Sex column
Science Says: These Tips Can Seriously Boost Your Sex Life (And They're Fun Too) Let's face it: sex is one of life's great joys—and like anything worth doing well, there's always room for improvement. Luckily, science has stepped in (white coats and all) to offer us some well-researched ways to turn up the heat and enhance our sex lives. Best of all? These tips aren't just effective—they're playful, fun, and yes, occasionally giggle-inducing. Because whether you're having a dry spell or just want to up your bedroom game, there's something here for everyone. Let's dive in. Get Loud (Within Reason) You know what's not sexy? Silence. If your bedroom antics sound like a quiet game of chess, it might be time to channel your inner opera singer—or at least your inner human. Research shows that making noises during sex—moaning, sighing, gasping—isn't just something borrowed from dodgy movies. It's actually part of how humans communicate pleasure and desire. According to a study published in Archives of Sexual Behaviour, vocalizing during sex increases arousal for both partners and helps synchronize rhythm and Connection. Think of it this way: sex is a team sport. Your partner needs feedback to know how they're doing. Is this working? Should I keep going? Am I winning? Verbal and non-verbal sounds help keep everyone in the loop. Just a gentle reminder: try to avoid the 'dolphin.' That's the high-pitched, squeaky double gasp that sounds more like distress than delight. If your partner pauses and asks, 'Was that…good?'—you've dolphin-ed. Dial it back Break Out the Toys Toys aren't just for kids, folks. Adults have their own special collection—vibrators, rings, wands, plugs—and they're not only fun, but science says they're effective. All available from your friendly, discreet online store A study from the Kinsey Institute found that couples who use sex toys report higher levels of sexual satisfaction and communication. Why? Because toys can add novelty, intensify stimulation, and help people explore different kinds of pleasure. If you're someone who's toy-curious but hasn't taken the leap yet, start small. A little bullet vibrator or a silky blindfold can add excitement without intimidation. Already a toy enthusiast? Rotate your collection and try something new. Just like in cooking, a pinch of novelty can spice up the whole dish. Kegels: Not Just for the Ladies Let's hear it for the pelvic floor muscles. They're the unsung heroes of great sex. Kegel exercises—those little squeezes that strengthen the pelvic floor—are usually associated with post-baby recovery, but here's the scoop: everyone benefits from them. Yes, everyone. For women, Kegels can increase vaginal tone and enhance orgasm intensity. For men, stronger pelvic muscles mean better erections and improved control during sex. In fact, research published in The British Journal of General Practice found that Kegels helped men with erectile dysfunction significantly improve performance after just three months. The best part? You can do them anywhere—while watching Netflix, driving, or waiting in line at the grocery store. Just squeeze, hold, release. Repeat. Bonus points if no one notices. Add Some Variety (Yes, Even If You're Already Satisfied) If your go-to move in bed is starting to feel like ordering the same sandwich at the same café every single time, it's time to mix it up. Scientific studies repeatedly show that introducing variety into your sex life leads to higher levels of satisfaction, more frequent orgasms, and better connection between partners. This doesn't mean you need to recreate a scene from Fifty Shades of Grey (unless that's your thing)—just try a new position, a different room, or a little role-play. Lola Montez has a blow up wedge that is perfect for a position change. Not sure where to start? Here are a few simple swaps: Change the time of day. Morning delight, anyone? Play a sexy game or try fantasy storytelling. Watch erotic content together (something tasteful, not tacky). Explore mutual massage without a goal—just touch and tease. Your brain loves novelty—it boosts dopamine, the feel-good chemical associated with arousal and reward. So even small changes can fire up those circuits in new and exciting ways. Be Booze-Savvy Ah, the classic pre-date drink. Alcohol is often billed as a libido-lifter, and in small amounts, it can be! A glass of wine or a cocktail can reduce anxiety, loosen inhibitions, and increase desire. But—and this is a big but—more isn't better. Excessive alcohol consumption is a well-known arousal killer. It can dull sensitivity, impair performance, and even block orgasm entirely. There's a reason the phrase 'whiskey dick' exists. A study in The Journal of Sexual Medicine confirms that moderate drinking (think one drink, maybe two) might help you get in the mood, but going overboard can make that mood evaporate. So, sip smart. A little tipsy can be sexy; drunk and confused is not. Don't Skip the Afterglow Sex doesn't end at orgasm. In fact, what happens after can be just as important for your relationship. Research from the University of Toronto found that post-sex cuddling, talking, and affectionate touch increases satisfaction and emotional connection. That oxytocin rush—the bonding hormone released during sex—makes us more likely to feel close, loving, and secure. Resist the urge to immediately roll over and check your phone. Instead: Cuddle. Talk about how great that was. Share a laugh or a little pillow talk. Or just breathe together in a snuggly heap. It might feel like a small gesture, but it builds intimacy and keeps the emotional spark alive. And, as studies show, couples who cuddle after sex report higher relationship satisfaction overall. Your sex life doesn't have to be perfect—it just has to be yours. What matters most is that it's pleasurable, safe, and satisfying for you and your partner. These science-backed tips aren't commandments; they're just nudges toward more connection, more fun, and more moments. So go ahead: moan a little, try that new toy, squeeze your pelvic muscles like a pro, and schedule some cuddle time. Your body—and your partner—will thank you. P.S. Sex is natural, normal, and (spoiler alert) supposed to be enjoyable. Don't stress about doing it 'right.' Just be curious, kind, and open. The rest tends to follow.
New York Post
13-05-2025
- Health
- New York Post
You're doing Kegels wrong — use this pelvic floor expert's ‘elevator' method
A wee bit worried about incontinence? Unruly urine can leak during activities that increase abdominal pressure, like coughing, laughing, sneezing or jumping, or while rushing to the bathroom. Unfortunately, the likelihood of losing bladder control increases with age. 'Incontinence is common as women get older due to hormonal influences, loss of pelvic floor, core and hip strength, poor posture and mobility and a lack of vulvar and vaginal tissue quality,' Dr. Melissa Waldron, a women's pelvic health specialist, told The Post. 3 The pelvic floor is a group of muscles and tissues that form a hammock-like support system at the base of the pelvis, holding up important organs like the bladder, bowel and uterus. Iryna – The pelvic floor is a group of muscles and tissues that form a hammock-like support system at the base of the pelvis, holding up important organs like the bladder, bowel and uterus. Waldron explained that poor postural stability and decreased mobility, two hallmarks of aging, can increase pressure on the pelvic floor, leading to a higher likelihood of incontinence. Kegels, a pelvic floor exercise that includes contracting and relaxing the muscles that control bladder, bowel and sexual function, are a typical prescription for incontinence. But most women are not properly performing the squeeze and release, according to Waldron. 'I often hear my patients tell me they do their Kegels when they're driving, but are surprised by how challenging it can be to coordinate once taught correctly!' she said. Waldron uses the analogy of an elevator to help women excel at these exercises. 'Start by breathing in — allow your rib cage to expand 360 degrees and your abdomen to relax,' she shared. 'As you exhale, try to imagine your labia drawing closed like an elevator door and lift the elevator up to the second floor — you should notice your pelvic floor contracts and lifts, as do your abdominals.' And, finally, make sure to fully relax between each contraction. 3 Dr. Melissa Waldron, a women's pelvic health specialist, uses the analogy of an elevator to help women excel at these exercises. Dr. Melissa Waldron Waldron notes that while Kegels can be effective in combating incontinence, it's imperative to see a pelvic floor specialist to diagnose and treat individual imbalances. Experts maintain that Kegels can, in fact, make pelvic floor dysfunction worse if the issue is muscle tightness or poor coordination rather than weakness. In this case, repeatedly contracting already tense muscles can increase pain, urgency and pressure instead of relieving it. According to Waldron, aging well and treating incontinence require a whole-body approach. 3 Waldron recommends supporting the pelvic floor with three or four strength training sessions per week. junky_jess – 'Your pelvic floor doesn't work in isolation and must be coordinated with your postural system, breathing mechanics and core and hip muscles for optimal function,' she said. 'To help reduce the risk of incontinence, I recommend a mix of pelvic floor, core and hip strengthening, breathing exercises and hip and spinal mobility.' For women, particularly women going through or on the other side of menopause, Waldron recommends supporting the pelvic floor with three or four strength training sessions a week at moderate to heavy resistance, gradually increasing the amount of weight over time. 'Muscles and bones need to be challenged in order to change,' she said. Waldron previously shared her tips for preventing dryness down there and other side effects of menopause.
Yahoo
10-05-2025
- Health
- Yahoo
Pelvic Floor Strong Under Review: Best Bladder Control Method for Leaking with Total Core & Pelvic Floor Repair Exercises
Certified Trainer Alex Miller's Holistic Program Empowers Women Over 40 to Naturally Strengthen Core, Stop Bladder Leaks, and Restore Confidence—No Surgery, No Equipment, Just 10 Minutes a Day New York, May 10, 2025 (GLOBE NEWSWIRE) -- In This Article, You'll Discover: Why bladder leakage and pelvic floor dysfunction affect millions of women over 40 What the pelvic floor is, how it works, and why it weakens over time The common causes of pelvic floor dysfunction including childbirth, aging, and posture issues How the Pelvic Floor Strong program by Alex Miller offers a natural, non-invasive solution A complete breakdown of the program's modules and bonus components How the system helps improve bladder control, posture, and core stability How Pelvic Floor Strong compares to Kegels, surgery, and generic fitness programs Real user testimonials and stories of success Full purchasing details, refund policies, and customer support contacts Frequently asked questions about the program's purpose, safety, and structure TL;DR: Pelvic Floor Strong Under Review Pelvic Floor Strong by Alex Miller is a low-impact, digital fitness program designed to empower women over 40. It offers a beacon of hope for those struggling with bladder control and pelvic floor health issues, providing guided core strengthening and posture realignment techniques. Unlike traditional Kegels or surgical interventions, this program takes a holistic approach, giving you the tools to take control of your health through safe, accessible, and at-home exercises. Perfect for postpartum recovery, menopause-related incontinence, or general pelvic weakness, Pelvic Floor Strong is designed with your comfort in mind. It features instructional modules, posture correction, diastasis recti support, and printable resources, all accessible from the comfort of your home. The program requires no equipment, comes with a 60-day money-back guarantee, and is available as a one-time purchase, ensuring your peace of mind. Whether you're experiencing bladder leakage from sneezing, laughing, or lifting—or simply want to improve core strength and stability—Pelvic Floor Strong offers a practical and effective solution. It stands out as one of the best pelvic floor exercise programs available today, with full transparency around pricing, customer service, and satisfaction guarantees, giving you the confidence that you're making the right choice for your health. Introduction to Pelvic Floor Strong The Silent Struggle Many Women Face Daily Millions of women over the age of 40, just like you, suffer silently from bladder leakage and pelvic discomfort, often believing it's an unavoidable part of aging or the aftermath of childbirth. Simple actions like sneezing, laughing, or picking up a child can suddenly become sources of anxiety. While some may feel embarrassed to discuss it, the truth is bladder leakage is incredibly common—and you're far from alone. This issue doesn't just impact physical comfort. It affects emotional confidence, intimacy, and even daily routines. Wearing liners or pads, mapping out public restrooms, and avoiding social situations are coping mechanisms many women adopt just to manage this condition. Why This Article Matters This in-depth review explores —a digital core and pelvic floor repair system created by fitness specialist Alex Miller—as a non-invasive and natural approach to restoring confidence and pelvic health. Unlike surgical procedures or temporary fixes like adult diapers, this program empowers you with body-awareness, core stability, and practical pelvic floor exercises that you can incorporate into your daily routine. Through this article, you'll learn: Why bladder leakage happens How your pelvic muscles affect your entire core system What makes Pelvic Floor Strong stand out in a crowded marketplace Real user feedback and evidence-based structure How to access the program, along with transparent purchase details Disclaimer: This content is for informational purposes only and is not intended to substitute medical advice. Always consult a healthcare provider before starting any new health or exercise routine. Rest assured, Pelvic Floor Strong is a safe and effective program when used as directed. Target Audience Whether you're postpartum, entering perimenopause, or simply want to strengthen your pelvic and core muscles without high-impact routines, this article is for also suitable for women who've tried traditional Kegels or other methods and haven't seen long-term results. Understanding Bladder Leakage and Pelvic Floor Dysfunction The Pelvic Floor Explained Understanding your pelvic floor, a group of muscles and connective tissues that support the bladder, uterus, and rectum, is crucial. It's like a natural sling holding your core organs in place. These muscles contract and relax to control urination, support posture, and stabilize your core. When functioning properly, they work behind the scenes. But when they weaken, the consequences become difficult to ignore. Pelvic floor dysfunction happens when these muscles lose strength or coordination. It often leads to symptoms like: Bladder leakage when sneezing or laughing A constant urge to urinate Pressure or heaviness in the pelvic area Discomfort during daily movements or activities Remember, if you're experiencing severe symptoms, it's essential to consult with a healthcare provider. This is to rule out any underlying medical issues and ensure your safety. This article focuses on non-invasive, wellness-focused strategies to support general pelvic health. Common Causes of Pelvic Floor Dysfunction in Women Understanding the "why" behind your symptoms helps you take more informed action. Several factors contribute to a weakened pelvic floor: Childbirth and Postpartum Recovery Vaginal deliveries can stretch or even tear pelvic muscles. Many women find themselves struggling with bladder control months or even years after giving birth. Aging and Hormonal Changes As estrogen levels decline with age, especially during perimenopause and menopause, pelvic tissue can lose elasticity and strength—leading to bladder control issues. Sedentary Lifestyles and Poor Posture Sitting for long hours, slouching, and lack of core activation contribute to the weakening of both pelvic and abdominal muscles, compounding the issue over time. High-Impact Fitness or Straining Surprisingly, intense abdominal exercises like crunches or heavy lifting—when done incorrectly—can cause more harm than good, especially if core and pelvic floor alignment is off. The Hidden Emotional Impact Aside from physical discomfort, bladder leakage and pelvic dysfunction can take a toll on mental health. Women report feelings of shame, isolation, and a decrease in self-esteem. Intimacy may become a source of stress. Social plans get avoided. And sadly, many accept it as 'just the way it is.' But it doesn't have to be. Remember, it doesn't have to be this way. By addressing the root cause—pelvic floor dysfunction—you can take proactive steps towards long-term improvement and restore a sense of normalcy. This proactive approach can bring hope and a sense of control over your health. It's time to stop letting bladder leakage control your life. Take back your mornings, your movement, and your confidence with Pelvic Floor Strong—a science-based program that works from the inside out. Introducing Pelvic Floor Strong by Alex Miller Meet the Creator – Alex Miller Alex Miller, a certified fitness instructor and women's health specialist, developed the Pelvic Floor Strong program from a deeply personal mission. Her years of experience working with women struggling with core instability, bladder leakage, and postpartum recovery were fueled by a family member's silent suffering. This personal connection led her to create a targeted solution that addresses the root causes rather than just the symptoms, making her uniquely qualified to understand and help. Despite its science-backed foundation in biomechanics and core rehabilitation, the Pelvic Floor Strong program is designed to be accessible to everyday women. It's a fitness solution that doesn't require complex equipment or overwhelming routines, making it a perfect fit for those looking for relief in the comfort of their own homes. What is Pelvic Floor Strong? Pelvic Floor Strong is a step-by-step digital fitness system designed specifically for women over 40 who want to regain control over their bladder, strengthen their core, and correct posture-related dysfunction—all from the comfort of home. The digital format means you can access the program anytime, anywhere, and on any device. This low-impact wellness program focuses on: Strengthening pelvic floor muscles Activating deep core stabilizers Correcting posture to prevent added strain Providing simple, guided exercises that can be done without equipment The Pelvic Floor Strong program is not a one-size-fits-all routine. It's a focused strategy built to support the exact physical imbalances that cause bladder leakage and weak core strength. This personalized approach ensures that each woman's unique needs are met, making them feel valued and considered. Disclaimer: This program is a lifestyle fitness guide and is not intended to diagnose or treat medical conditions. Always consult a healthcare professional if symptoms are severe or persist. Who is This Program Designed For? This system was created with specific groups in mind: Women over 40 dealing with age-related muscle weakening Postpartum mothers looking to restore strength without straining healing tissues Anyone tired of ineffective Kegels or confusing pelvic floor advice Women seeking a holistic, natural approach to bladder control and core restoration Those looking for a discreet, at-home solution that works with a busy schedule Whether you've had children, are navigating hormonal changes, or simply feel that your core isn't as strong as it used to be—this program offers a targeted path forward. Don't just take our word for it, hear from women like you who have found success with Pelvic Floor Strong. Detailed Breakdown of the Program Components A Step-by-Step Structure Designed for Lasting Results The Pelvic Floor Strong system is not just a collection of random exercises—it's a progressive sequence that builds awareness, strength, and stability from the inside out. Each phase targets a specific aspect of pelvic and core health, making it suitable for both beginners and those with prior experience, ensuring that everyone feels included and catered to. The program is broken down into manageable sections that guide you through proper activation, movement, and alignment. Core Modules Inside the Program Module 1 – Understanding the Pelvic Floor This foundational chapter covers the anatomy of the pelvic floor, how these muscles interact with your core, and why traditional approaches (like Kegels alone) often fall short. It's an eye-opener for anyone who's ever been told to 'just do Kegels.' Module 2 – Mastering the Correct Kegel Technique Many women do Kegels incorrectly—either over-tightening or failing to engage the right muscle groups. This module re-teaches the correct form using visualization and breathwork to ensure maximum benefit and safety, without exacerbating any existing pelvic floor issues. Module 3 – Core Activation & Abdominal Coordination This section targets the transverse abdominis and other deep stabilizing muscles to create a strong foundation. These exercises help reduce pressure on the bladder while improving core strength and spinal support. Module 4 – Posture & Alignment Reset Poor posture is a hidden contributor to pelvic floor dysfunction. This module realigns your spine and hips, helping distribute weight evenly and relieving unnecessary strain on pelvic muscles. Module 5 – Diastasis Recti Awareness & Recovery For postpartum women or those with abdominal separation, this section gently addresses diastasis recti with restorative movements that are effective yet low-impact. Disclaimer: While this module can support healing from diastasis recti, it is not intended as a medical treatment. For severe cases, please consult a licensed physical therapist or healthcare provider. You've been living with discomfort and uncertainty for too long. Pelvic Floor Strong is your chance to fix the issue at its root with guided, gentle exercises that rebuild the core and support pelvic health for the long term. Included Bonuses to Accelerate Progress Flat Belly Fast Video Series This add-on, the 'Flat Belly Fast Video Series', focuses on flattening the stomach without crunches or planks, which can often worsen pelvic floor issues if done improperly. Instead, it guides you through belly-slimming strategies that activate the right muscle chains, promoting overall core strength and stability. Back to Life – 3-Step Stretching Sequence This flexibility-focused module alleviates tension in the back, hips, and pelvis—key areas affected by chronic tightness and poor posture. It also supports mobility, especially for women who experience back pain due to pelvic misalignment. Pelvic Floor Strong Handbook A printable guide that summarizes every movement, tip, and recommendation in the program. Ideal for those who prefer visual instruction or want a reference without logging in. Designed for Busy Schedules Each session lasts just 10–15 minutes and requires zero equipment. You can follow along in your living room, bedroom, or even while traveling. There's no loud music, no need for a gym, and everything can be done discreetly, making it a stress-free addition to your busy schedule. This structure makes the program especially accessible to women who don't have hours to spend on traditional rehab or therapy appointments. Benefits of the Pelvic Floor Strong Program Physical Benefits That Support Daily Life The Pelvic Floor Strong program offers a range of physical benefits specifically tailored for women facing core instability and bladder leakage. Its non-invasive, exercise-based structure focuses on restoring muscle coordination, reducing pressure on the bladder, and supporting improved alignment. For instance, [insert testimonial or case study here]. Enhanced Bladder Control By strengthening the pelvic floor and adjacent core muscles, users often experience fewer 'leaks' during activities like coughing, sneezing, laughing, or lifting. This results in a noticeable reduction in the need for pads or bathroom planning. Improved Core Strength Activating the transverse abdominis and other deep core muscles not only benefits the pelvic floor but also flattens the stomach and boosts posture. These muscles play a crucial role in providing support and stability to the pelvic floor, which in turn can reduce the risk of bladder leakage and other pelvic floor issues. This creates more stable movement patterns and can reduce lower back strain. Postural Realignment The program's focus on pelvic tilt awareness and spine-friendly movement can correct posture over time, which is a major contributor to pelvic floor dysfunction. Better posture also promotes better breathing and circulation. Reduced Hip and Back Discomfort Weak pelvic muscles often contribute to compensations elsewhere—especially in the hips, glutes, and back. When the pelvic floor is properly activated, other muscle groups are less likely to take on excess strain, resulting in improved comfort and balance. Disclaimer: While these outcomes are commonly reported, results can vary based on consistency and personal physiology. This program is intended for wellness and general support, not treatment of specific medical conditions. Emotional and Confidence-Driven Benefits Beyond the physical gains, many women report significant emotional relief and renewed confidence after consistently using the program, which can be a source of reassurance and hope. Freedom from Embarrassment Whether it's a public outing, yoga class, or intimacy with a partner, regaining bladder control can make everyday experiences feel less stressful and more enjoyable, providing a sense of relief and freedom from embarrassment. Restored Sense of Control The simplicity of the system—and the fact that it doesn't require invasive interventions—gives women back their power. You're no longer just 'managing' a condition but actively working toward resolving its root causes, which can be a source of empowerment and control over your health. Empowerment Through Knowledge Many users say they had no idea how essential the pelvic floor was to overall wellness until they followed the program. The educational component instills lasting understanding that extends beyond the exercises themselves. Long-Term Benefits That Compound Over Time The design of Pelvic Floor Strong encourages habits that improve over time, making it more than just a short-term fix. These benefits compound over time, meaning that the more you practice the program, the more significant and long-lasting the improvements will be. Encourages daily movement and mobility Helps prevent further pelvic dysfunction as you age Builds a foundation for other types of fitness and activity Allows you to stay active and independent longer Whether you're postpartum, menopausal, or just fed up with random leaks, this program is for you. Pelvic Floor Strong gives you the structure, support, and simplicity you need to finally get results that last. How Pelvic Floor Strong Compares to Other Solutions The Problem with Traditional Kegels For decades, Kegel exercises have been the go-to recommendation for pelvic floor issues. However, research and anecdotal evidence both show that Kegels alone are often ineffective for long-term bladder control. Most women either perform them incorrectly or don't activate the surrounding core and postural muscles necessary for lasting results. Kegels can help, but only when integrated into a broader, properly guided movement strategy—something Pelvic Floor Strong addresses with step-by-step instruction and full-body alignment cues. Surgical and Medical Options – A Last Resort for Many Procedures like bladder sling surgery or mesh implants are often offered to women with moderate to severe incontinence. While these options can be effective for some, they carry potential risks such as infection, mesh complications, long recovery times, and ongoing discomfort. In addition, these procedures may not address the underlying issues that contribute to pelvic floor problems, and there is a risk of recurrence or the need for additional surgeries. Unlike the potential risks of surgical options, Pelvic Floor Strong offers a non-surgical, low-impact approach that is safe and effective. It empowers women to strengthen their bodies naturally, without the need for incisions, prescriptions, or downtime. It's important to always consult with a qualified healthcare provider when considering surgical or medical intervention for bladder control issues. This program is intended as a wellness-based fitness method and not a substitute for professional medical treatment. Your health and well-being are our top priority. Why Most Fitness Programs Miss the Mark Standard workout programs often focus on aesthetics or weight loss. They rarely take into account the unique needs of the pelvic floor or how common movements (like crunches or heavy squats) can actually worsen symptoms if done incorrectly. By contrast, Pelvic Floor Strong specifically avoids exercises that increase intra-abdominal pressure or strain the pelvic floor. Its structure is ideal for: Women recovering postpartum Women entering perimenopause or menopause Individuals with diastasis recti or weak inner core stability How Pelvic Floor Strong Stands Out Here's what makes Pelvic Floor Strong uniquely effective: Created by a certified expert in female fitness and core alignment Includes posture and alignment work that most programs neglect Tailored to women over 40, but gentle enough for younger women or seniors Does not require equipment, gym access, or high-impact movement Backed by user testimonials and a satisfaction guarantee User Testimonials and Success Stories Real Women, Real Relief What truly sets Pelvic Floor Strong apart isn't just its structure or theory—it's the impact it's had on the lives of everyday women. Across ages and backgrounds, users consistently report improvements in bladder control, posture, confidence, and overall quality of life. These stories come from women who were tired of living in silence, frustrated with ineffective routines, or afraid of invasive medical options. Through this program, they found a safe and sustainable solution that fits into their lifestyle without disruption. Remember, individual results may vary based on consistency and physical condition. But these testimonials are a testament to the fact that commitment to the program can lead to significant improvements. Testimonials reflect real experiences but are not guarantees of identical outcomes. H3: From Embarrassment to Empowerment: The Journey of Pelvic Floor Strong Users'I used to plan my days around bathroom breaks. Long walks, shopping, or even laughing too hard were things I avoided. After two weeks of Pelvic Floor Strong, I noticed a huge shift. I finally feel in control again.' — Maria S., age 52 'As a mother of three, I was so discouraged after childbirth. Diastasis recti and leakage made me feel like my body was working against me. This program was the only thing that actually helped me rebuild from the inside out.' — Cynthia R., age 38 Confidence Reclaimed Without Surgery 'I was considering a sling procedure, but the idea of surgery terrified me. I gave this program a try and I'm so glad I did. It's not magic—it takes commitment—but it's gentle, clear, and it works.' — Allison M., age 47 'I had tried YouTube routines and even followed an expensive fitness influencer who promised results. Nothing worked like Pelvic Floor Strong. The posture reset alone was a game-changer.' — Jennifer T., age 45 Support for All Stages of Life Whether you're postpartum, in your 60s, or anywhere in between, the consistent thread in every review is that this program is designed for you. It meets you where you are, regardless of your fitness level, flexibility, or familiarity with anatomy. Women appreciate that they don't have to be fit, flexible, or familiar with anatomy to benefit. All that's required is a willingness to start and a few minutes a day. Every woman deserves to feel secure in her body. With Pelvic Floor Strong, you'll learn how to move smarter, breathe deeper, and live leak-free. Empower yourself today with a program that really works. Purchasing Information and Customer Support Simple Pricing Options The Pelvic Floor Strong program offers two straightforward formats for your convenience: Digital-Only Access– Includes all core videos, bonus content, and printable handbook in a digital format for immediate streaming and download. Price: $49 Physical + Digital Access– Includes the full digital access plus a physical copy shipped to your door, ideal for those who prefer offline viewing. Price: $59 Disclaimer: Pricing is subject to change at any time. Please visit the official website for the most accurate and up-to-date pricing and package availability. Both options come with a comforting feature-lifetime access. This means you can revisit the program at any time and progress at your own pace, without any time pressure. Risk-Free Guarantee A 60-day money-back guarantee backs your purchase. If you're not satisfied with the program for any reason, you can request a full refund—no questions asked. Simply contact our customer support team and they will guide you through the process. This generous return window gives you ample time to try the program and assess whether it aligns with your needs and goals. Our return policy is designed to make Pelvic Floor Strong a confident investment for women seeking natural, at-home support for bladder control and pelvic health. If the program doesn't meet your expectations, you can request a full refund within 60 days-no questions asked. How to Access the Program Once you purchase the digital or combo package, you'll receive an email with: Login credentials to the secure member portal Instant access to the core program and bonus modules Optional download links to view offline Instructions on how to begin the first sequence The user dashboard is simple and intuitive, with each video clearly labeled in sequential order. Customer Support and Contact Info If you need assistance with login, accessing your materials, or navigating your order, support is just a message away. Here are the official contact methods: Email: info@ Phone: 1-866-460-6008 (toll-free) Website: Customer service is responsive and available to help with both technical and general questions related to the program. Conclusion and Final Thoughts Reclaiming Confidence Without Invasive Measures Bladder leakage, core instability, and pelvic floor dysfunction are more than just physical challenges—they affect confidence, social life, and day-to-day comfort. While these issues are common, they're not something women should feel forced to accept or suffer through silently. The Pelvic Floor Strong program offers a powerful alternative to costly surgeries, ineffective Kegel-only routines, or temporary solutions like incontinence products. By addressing the root causes through education, posture correction, and low-impact movement, this system not only provides relief but also empowers women to reconnect with their bodies in a sustainable and empowering way. Why This Program Is Different Unlike one-size-fits-all fitness plans, Pelvic Floor Strong was crafted with a clear understanding of women'shealth—especially the unique challenges that come with childbirth, aging, and hormonal changes. Its practical and well-paced structure makes it accessible for women of all ages, regardless of fitness level. Here's what makes it stand out: Targets the real cause of bladder leakage Includes full-body alignment and posture work Designed by a certified expert in women's health Requires no equipment and can be done at home Offers lifetime access and a risk-free 60-day refund window Whether you're new to pelvic exercises or have been let down by other methods, this program meets you where you are—and helps you build from there. Disclaimer: Results may vary. This article is intended for informational purposes only and does not replace advice from a licensed medical professional. Take the First Step You don't need to live with the anxiety, embarrassment, or inconvenience of bladder leakage. If you're ready to take back control, strengthen your core, and feel more like yourself again, Pelvic Floor Strong may be the missing piece you've been looking for. Take the first step towards a healthier you today. Visit the official website to explore current pricing options and get started on your wellness journey. Life is too short to be ruled by bladder worries. With just 10–15 minutes a day, Pelvic Floor Strong helps you regain control, rebuild your body, and renew your sense of self. Your journey starts here. Frequently Asked Questions 1. Who is the Pelvic Floor Strong program designed for? Pelvic Floor Strong is designed specifically for women—especially those over 40, postpartum, or dealing with core weakness—who want a natural, non-invasive way to support bladder control and strengthen their pelvic floor muscles. It's ideal for anyone frustrated by ineffective Kegels or tired of relying on pads and incontinence products. 2. Can I follow this program if I've never done pelvic floor exercises before? Absolutely. The Pelvic Floor Strong system starts with foundational movement and breathing techniques, making it easy to follow even if you're completely new to pelvic floor strengthening exercises. It's a step-by-step approach, no gym or prior experience needed. 3. How soon can I expect results from the program? Results vary, but many users report feeling improvements in posture, core activation, and reduced bladder leakage within the first few weeks of consistent use. The key is daily practice and correct technique, both of which the program is designed to support. Disclaimer: Individual results may vary based on consistency and individual physiology. This program is not a medical treatment. 4. Is this program safe to follow after childbirth? Yes—Pelvic Floor Strong includes modules specifically tailored to women recovering postpartum, including those dealing with diastasis recti. The exercises are low-impact and focus on deep core restoration rather than high-intensity strain. 5. How is Pelvic Floor Strong different from doing Kegels? Unlike traditional Kegels, which often isolate the pelvic muscles in a static position, the Pelvic Floor Strong program incorporates breathing, posture alignment, and deep core engagement. This unique approach retrains your entire pelvic system to function as a unit, which is far more effective for long-term bladder control. 6. Do I need any special equipment to complete the program? No equipment is needed for the Pelvic Floor Strong program. All exercises are designed to be completed at home, using your bodyweight and guided movement patterns. The program is designed to fit seamlessly into your daily routine, with a yoga mat or towel being the only optional equipment for added comfort. 7. What does the program include exactly? When you purchase Pelvic Floor Strong, you'll receive access to: The core training video series The Flat Belly Fast bonus The Back to Life stretching sequence A printable handbook summarizing every step Please check the official website for the most up-to-date list of included materials and bonuses. 8. Is there a refund policy if it doesn't work for me? Yes, the Pelvic Floor Strong program comes with a 60-day money-back guarantee, allowing you to try it risk-free. If you find that the program is not the right fit for you, you can request a full refund within that period. Disclaimer: Always check the official website for the latest terms of the refund policy as conditions may change. 9. Is this a one-time purchase or subscription? Pelvic Floor Strong is a one-time purchase with no recurring fees. Once you buy the program, you'll have lifetime access to all included materials, videos, and future updates (if applicable). 10. Can this help with posture and lower back pain too? Yes, one of the program's core focuses is posture correction, which is often directly linked to pelvic floor health. Many women report less back tension and better movement mechanics after consistently applying the exercises. Disclaimer: This program is not a medical remedy for chronic pain, but it may support better posture and movement for general wellness. If you've tried Kegels and still struggle with bladder control, you're not alone. Pelvic Floor Strong offers a smarter, more complete approach to core and pelvic healing. It's not a gimmick—it's your next step forward. Company: Pelvic Floor Strong Address: 19655 E 35th Drive. Suite 100 Aurora, CO 80011 Email: info@pelvicfloorstrong Order Phone Support: US:1-800-390-6035 / Intl: +1 208-345-4245 Legal Disclaimer and Affiliate Disclosure: This section is designed to inform you about the limitations of the article and the nature of affiliate links. It is important that you understand the risks and responsibilities associated with the article is for informational and educational purposes only and should not be considered medical advice or a substitute for professional consultation, diagnosis, or treatment. Your health is our priority. Individuals experiencing symptoms related to bladder control, pelvic floor dysfunction, or any related condition are strongly advised to consult a licensed healthcare provider before beginning any new exercise regimen or wellness program, including Pelvic Floor Strong. All statements in this content are made in good faith and reflect publicly available information or personal opinions at the time of writing. We are committed to providing accurate and reliable information. However, no guarantee is made regarding the accuracy, reliability, or completeness of the content. Any reliance you place on such information is strictly at your own risk. In the event of inconsistencies, inaccuracies, or product changes, users are encouraged to verify all details, especially pricing and terms, directly with the official website. The publisher, its contributors, and all associated distribution partners assume no liability for errors, omissions, or adverse outcomes such as allergic reactions, injuries, or unsatisfactory results arising from the application or interpretation of any information contained herein. This article may contain affiliate links, which means the publisher may receive a commission if a purchase is made through such links at no additional cost to the consumer. These commissions help support the ongoing publication and maintenance of unbiased, editorially independent content. All opinions expressed are those of the original author or reviewer and are not influenced by affiliate compensation, ensuring the objectivity of our content. The publisher and all parties involved in the syndication and distribution of this content disclaim any and all liability arising directly or indirectly from the use of the product, program, or service referenced herein. No representations or warranties of any kind, express or implied, are made as to the accuracy, suitability, or applicability of the information presented. Consumers should always consult the official product website to confirm the most current information, including terms of service, refund policy, and availability, before making any purchasing decisions. Pricing is subject to change at any time without notice. CONTACT: Company: Pelvic Floor Strong Address: 19655 E 35th Drive. Suite 100 Aurora, CO 80011 Email: info@pelvicfloorstrong Order Phone Support: US:1-800-390-6035 / Intl: +1 208-345-4245Error in retrieving data Sign in to access your portfolio Error in retrieving data Error in retrieving data Error in retrieving data Error in retrieving data
