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The Main Method womens pelvic floor training program at home fitness guide ebook

THE BOOK THAT'S changing LIVES

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

The Main Method womens pelvic floor training program at home fitness guide ebook.PNG
The Main Method womens pelvic floor training program at home fitness guide ebook.png

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!

The Main Method womens pelvic floor training program at home fitness guide ebook phone download
The Main Method womens pelvic floor training program at home fitness guide ebook download

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 

START YOUR JOURNEY TODAY

Your best pelvic floor in 4 simple levels​​
  • Just 3 short workouts a week
  • Step-by-step levels
  • Video instructions with each exercise
  • Gain confidence in your pelvic floor
  • Access anywhere in the world

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!

The Main Method womens pelvic floor training program at home fitness guide ebook running

This book has been life changing! I love that I can work through it at my own pace, in the privacy of home. I've really noticed a difference in my strength, and its been so nice to slow down and focus on my body and breath. Thanks girls!

- Anna, 41

The Cova Project - The Main Method charity partnersip

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.

www.thecovaproject.com

The Cova Project - The Main Method charity partnership

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
The Main Method womens pelvic floor and core training program at home fitness guide ebook download
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