Unlock Your Strength: The Self-Paced 8-Week Journey to a powerful Pelvic Floor
Ever dreamt of laughing, running, and jumping without worrying about leaks? It's time to make it happen!
Say goodbye to those pesky bladder issues that have been holding you back and hello to newfound control and freedom.
Tired of discomfort and nagging pains?
Our program is your ticket to relief and comfort, allowing you to embrace every moment without hesitation. Picture a life with stronger abdominals, glutes, and muscles supporting your every move –that gym class you want to book….lets do it!
Imagine bidding farewell to lower back pain and those moments of intimacy that cause discomfort – welcome to a world of pleasure and pain-free living.
With our program, you'll unlock the strength, confidence, and vitality to live life on your terms, without limitations or worries.
Your Journey, Your Way!
*Recommended by physiotherapists, doctors and midwives
What's inside
Dive into over 90 pages of invaluable content, packed with education and practical tips tailored just for you.
Watch clear video demonstrations, study photos, and follow easy-to-understand written instructions for every exercise.
With our step-by-step weekly program, enjoy the flexibility of working out just 3 times a week – all at your own pace and convenience.
No need to stress about keeping up with a rigid schedule. Whether you're a busy bee or prefer a leisurely approach, this program adapts to your lifestyle.
Progress through 3 levels of intensity, including a bonus prenatal program, as you journey towards your pelvic floor goals.
Whether you're just starting your pelvic floor journey or want to enhance your existing routine, our program caters to all ages and stages.
Designed with pre- and post-natal needs in mind, it's the perfect companion for every phase of your life.
What You'll Discover
Uncover the secrets to locating and engaging your pelvic floor with ease.
Learn how to sync your breath with pelvic floor activation for maximum impact.
Unlock the connection between your pelvic floor and diaphragm.
Switch on your core and tone supporting muscles.
Bid farewell to tension and tightness as you learn to release and stretch your muscles.
Activate your pelvic floor during everyday movements, gradually increasing your strength and endurance.
Chapter by Chapter
01
Breath & Connection
Learn how to gain a full three-dimensional breath, as well as release the diaphragm muscle, so you can maximise the connection between your pelvic floor and diaphragm.
03
Activate & Tone
Learn how to activate your core and tone your supporting muscle groups, to maximise pelvic floor function and control.
05
Pregnancy
Learn how to engage the pelvic floor with the breath, as well as how to release it fully to prepare it for birthing.
07
Resources
Our top recommended and trusted additional resources.
02
Release & Stretch
Learn how to release tension and unwind tight muscles, so that you can balance and align the muscle groups that support pelvic floor function, maximising muscle efficiency
and mobility.
04
Functional Strength
Learn how to activate and integrate your pelvic floor during functional movement, and begin adding load ie. weights and resistance to
increase results.
06
Better Sex & Orgasms
Learn how to use your breath so that you can discover a more fulfilling, connected and joyful sex life, and find practical ways to upgrade your sexual experiences, including orgasms!
Changing lives with the Cova project
$7 from every sale of our 8-week program is donated to the The Cova Project.
The Cova Project provides menstrual cups and menstrual health education to people who menstruate, across Africa
They do this in an effort to help bridge the 50 day school attendance gap due to menstruation. They work with exceptional local partner organisations to distribute these cups responsibly and with materials specifically tailored to the communities they are impacting.
They create and distribute educational materials, with accurate visual representation of the girls, to build confidence as they strengthen their knowledge around personal health and development.
The Cova Project believes in ACCESS, EDUCATION AND DIGNITY.
Frequently Asked Questions
-
Do I get to keep the E-Book, and how do I save it?Yes! It is yours forever - we see this as your tool box for life that you can always come back to. We recommend downloading the ebook to your computer, phone or tablet. You may also like to print it as a hardcopy at your local stationary store for ease of reference.
-
How will I receive the E-Book?You will receive upon purchase an email with a download link from where you can save the ebook to your phone, tablet, or computer. Please contact us at hello@themainmethod.com.au if you have any issues with your download, or if you don't receive the email.
-
Can I do this in conjunction with my existing workouts?Yes, absolutely! This program can be done alongside your current workout regime. It's designed to do anywhere, any time and at any point in your life.
-
What equipment do I need?Minimal equipment required. Each chapter has an equipment list, if you don't have the items they can be purchased at your local sports shop or online. We recommend having an exercise mat, pilates band, loop resistance band, sliders, and light dumbells (or equivalent household item). A foam roller and fitball can be useful but not essential.
-
How long do I have access to the Youtube Channel for?Forever! You are welcome to come back to it anytime, at any stage in your life using the links in the ebook.
-
Can I do this program pregnant?Yes, absolutely! As always with pregnancy, we recommend getting your doctors and pelvic floor physios' clearance before commencing any exercise program. We have a prenatal chapter in the ebook starting from your 2nd trimester of pregnancy.
-
How quickly should I expect to see results?With a commitment to three short 10-15 min workouts a week, you may see results within 8-12 weeks. We highly recommend seeing a pelvic floor physio before starting our program to ensure best results. We have a 'how to find a physio' guide in the resource section of our ebook.
-
Should I see a pelvic floor physio first?We highly advise seeing a pelvic floor physio first before starting any fitness program. We have a 'how to find a physio' page in the resources section of the ebook.
-
Who is the program suitable for?Everyone. We have a pre-symptom checker that allows you to assess your pelvic floor, and we recommend that you book in with a pelvic floor physio beforehand, depending on your symptoms. There is a prenatal section for our pregnant mamas, and post-birth once you have had your 6-week doctors and physio check up you can start the program from the beginning of the book.
-
What payment methods do you accept?We accept Paypal or any major credit/debit card. Please contact us on hello@themainmethod.com.au if you have any issues or questions.
-
Where do I start in the book?We recommend starting at the beginning of the book. It is split into 4 sections that guide you through each step, from building a functional pelvic floor through to developing fundamental strength via movement. Everyone's journey through the book will be different depending on their needs. We suggest moving on to the next chapter when you have tried each exercise in the current chapter and feel confident and strong doing them