THE EXERCISE PROGRAM THAT IS RECOMMENDED BY PELVIC FLOOR PHYSIOS, MIDWIVES AND DOCTORS


what to expect
This specialised 8-week pelvic floor training program is designed to strengthen and tone your our pelvic floor and core, and increase sexual sensation, all in as little as 15 minutes, 3 times a week.
Gain better control of bladder and bowels - run, laugh, and jump without leakage
Stronger abdominals, glutes and supporting muscles
Prevent pelvic prolapse and hernias
Relieve lower back pain and painful sex symptoms
Release tight pelvic floor muscles
Build lasting strength and balance within the body
Discover the connection between the breath and pelvic floor
Enjoy more powerful orgasms and better sexual sensation
WHAT'S INSIDE
An exercise program that will give you your best pelvic floor yet
Over 90 pages of content, education and tips
Video demonstrations, photos and written instructions for all exercises
Step by step weekly program for 3 short workouts a week to achieve ultimate results (to be used on their own, or in conjunction with your regular exercise program)
5 levels, including a bonus Prenatal program
Bonus Orgasms chapter
You can access your program from anywhere - your tablet, phone or computer, it is yours forever!


WHO IS IT FOR
Works for all ages as prevention and cure
Pre- and post-natal friendly
How to find your PF
How to find a connected breath
How to connect the breath with the PF
How to unwind tight muscles that may be preventing PF function
How to activate an tone your PF
How to build functional PF strength
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 e-book 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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
