⭐ 4.9 / 5 · 6,000+ clients
Rebuild Your Pelvic Floor in 12 Weeks
No Guesswork, No Kegel-Only Fixes
A step-by-step program that takes you from finding the right muscle to
jumping, running, and lifting without leaks or pain.
Why This Program Works
3 Key Benefits You’ll Feel
15-Minute Daily Routines
Gentle, guided exercises you can follow from home no equipment or appointments needed.
Proven effective across 12-week clinical users.
Doctor-Led & Evidence-Based
Designed by Doctors of Physical Therapy to safely strengthen your pelvic floor and core for both men and women.
Validated in 6,000+ participants worldwide.
Lifetime Access + Support
One-time payment, lifetime access plus email support from our physical therapy team whenever you need help.
Ongoing guidance from licensed PTs.
Who This Program Helps
Urinary Incontinence / Leaks: Strengthen bladder control and stop leaks.
Erectile Dysfunction (Men): Improve circulation, mobility, and pelvic coordination.
Pelvic Pain & Pressure: Reduce tension safely with guided activation/relaxation.
Postpartum Recovery: Rebuild pelvic & core strength after childbirth.
Pre-partum Strengthening: Prepare for delivery with posture & stability work.
Low Back or Hip Pain: Rebalance posture and restore functional strength.
Your 12-Week Pelvic Floor Recovery Journey
The 12-week, video-guided pelvic floor program built the way a physical therapist
actually progresses a real patient from your living room
Phase 1:
Foundation Strength
Safe activation, breathing, and alignment to reconnect with your core.
Weeks 1–3: Relief from pressure and initial pain reduction.
Phase 2:
Core Control & Endurance
Build control and stability for daily activities like lifting, running, or exercising.
Weeks 4–8: Noticeably stronger core and pelvic coordination.
Phase 3:
Total Confidence & Maintenance
Maintain results for life with simple, ongoing habits.
Weeks 9–12: Sustainable pelvic strength and posture.
What You’ll Learn
Lifetime Access + Support
27 Section with 70 lesseons
Downloadable PDFs & trackers
Daily 15-minute guided routines
Clear day-by-day plan (90 lessons)
Safe, evidence-based progressions
Email support from licensed PTs
Total Value Of $397
Today For Only $29
Trusted by Thousands Worldwide
⭐ 4.9 / 5 Average Rating · Over 6,000 Participants
“Useful, practical, great course”
“I highly recommend this course for anyone dealing with pelvic health issues. It covers everything from basic exercises to more advanced techniques.”
“As a physical therapist myself, I was impressed by the instructor's expertise and the comprehensiveness of the course. The exercises are well-demonstrated and easy to replicate.” Highly recommend.
“Love this course, very outstanding”
“Postpartum incontinence was a struggle, but this course’s quick exercises fit my schedule and worked wonders.”
“Amazing, really enjoyed the course and each and every mentor with their detailed presentation. It's made me excited to see myself in Physiotherapy in the future.” Thank you!
GET A FREE PREVIEW
WEEK 1.2: Isometric Co-Contraction Exhalations 2026
COURSE CURRICULUM
0.1 — Preparing: Space Needed and Equipment
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0.2 — Understanding What is Pain versus Soreness
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0.3 — Understanding Proper Posture
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0.4 — Pelvic Floor Anatomy — How to Find Your Pelvic Floor
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0.5 — Relationship Between Pelvic Floor, Respiratory Diaphragm, and Core (TA)
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0.6 — Who Is the Pelvic Floor Program Intended For? How Many Reps Should You Do?
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1.1 — Isolated Pelvic Floor Muscle Strengthening
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1.2 — Isometric Co-Contraction Exhalations
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1.3 — Co-Contraction Ball Raises
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1.4 — Co-Contraction Hip Fall Outs
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2.1 — Diaphragmatic Breathing
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2.2 — Single Knee to Chest Stretch
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2.3 — Piriformis Stretch
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2.4 — Happy Baby Stretch
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3.1 — Hamstring Stretch With Strap
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3.2 — IT Band Stretch With Strap
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3.3 — Adductor (Groin) Stretch With Strap
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3.4 — Hip Flexor & Quad Stretch With Strap
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4.1 — Isolated Pelvic Floor Muscle Strengthening (Progression)
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4.2 — Co-Contraction With Marching
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4.3 — Co-Contraction With Straight Leg Raise
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4.4 — Side Clamshells
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4.5 — Bridges With Loop Band
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5.1 — Isolated Strengthening On All Fours
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5.3 — Exercise Ball Forward Rolls
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5.4 — Bird Dog Co-Contraction
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5.5 — Short to Long Kneel Co-Contraction
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6.1 — Isolated Strengthening While Sitting
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6.2 — Seated Hip Rotations With Band
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6.3 — Seated Press With Co-Contraction
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7.1 — Isolation in Standing
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7.2 — 4-Way Hip With Band
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7.3 — Sit to Stand Co-Contractions
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7.4 — Sit to Stand With Band
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8.1 — Rows With Band Co-Contraction
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8.2 — Isolated in Standing
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8.3 — Pallof Press With Band Co-Contraction
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8.4 — Wall Push-Ups
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9.1 — Chops With Band
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9.2 — Reverse Chops With Band
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9.3 — Dribbling Ball
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9.4 — Ball Catches Off Wall
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10.1 — Squats
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10.2 — Sumo Squat
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10.3 — Reverse Lunges
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10.4 — Lateral Lunges
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11.1 — Squats With Knee Drive
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11.2 — Lateral Lunges With Weight
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11.3 — Monster Walks
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Bonus 1 — Long Term Maintenance Plan
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Meet Your Instructurs
Dr. Alona Stein, PT, DPT, PRPC
Doctor of Physical Therapy · Pelvic Health Specialist · Licensed in Alaska
A Note from Dr. Stein
“When I first put this program together, I focused on creating a comprehensive guide that’s accessible to beginners yet substantial enough to deliver tangible benefits. The lessons are easy to follow and packed with valuable techniques. By the end, you’ll have a stronger pelvic floor and the knowledge to maintain it improving bladder control, posture, and even intimacy.”
With gratitude, Dr. Alona Stein
Dr. Marty Sanchez, PT, DPT
Movement & Functional Health Expert · Founder, Pelvic Floor Exercise
“Our goal is simple to empower you with the skills to feel better, get stronger, and thrive in life through our anytime, anywhere programs, available worldwide.”
Frequently Asked Questions
1. Do I need any equipment?
No special equipment — just a mat or chair. Optional light bands for later stages.
2. Is it safe after childbirth or surgery?
Yes, once cleared by your doctor. The first 3 weeks are gentle restorative movements.
3. Can men use this for erectile dysfunction or pelvic pain?
Yes. The exercises support pelvic floor coordination for both men and women.
4. How much time per day?
About 10-15 minutes daily, with guided videos and reminders.
5. When will I see results?
Most users notice improvement in 2–4 weeks, full results in 8–12 weeks.
6. What’s your guarantee?
100% satisfaction guarantee — contact us within 30 days for a refund.
7. Do I have lifetime access?
Yes. One-time purchase gives lifetime access to all materials and future updates.
8. Is my data private and secure?
We use encrypted payment and privacy-protected platforms. Your data is never sold.
9. Do I need prior experience?
No, it’s designed for beginners with medical video guidance.
10. Are there regional pricing options?
Yes, pricing may adjust automatically based on your country for fairness and access.
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© 2026, Pelvic Floor Exercise Institute