Services
12-week pelvic floor, core and glutes (extensive program)
The full #savingvaginas 12-week program contains
- 12 educational videos
- 41 different fully coached workout videos
- Basic hypopressive training
- More variety and strategic progression = better results
- Lifetime access
- Early postpartum safe
- Prolapse friendly
4-week back to running (bridging program)
This program is designed to bridge you from your foundational pelvic floor, core and glute exercises into running/impact. You should have completed my 12-week program or something similar prior to thinking of returning to running. You will have a good base of strength and function prior to starting this program and be capable of perfoming basic exercises such as a body weighted squat with good technique.
- 1 fully coached workout video routine each week
- Back to running guide to give you the intervals to safely and slowly progress into running on completion
- Lifetime access
- Advanced program
- Any injuries must be in a managed state
Hypopressives only
The Hypopressive Exercise Method is a unique way to train your pelvic floor and core under decreased amounts of intra-abdominal pressure.
With this program, you will learn the full Hypopressive Exercise Method which also includes intensive postural retraining. It was developed by a Doctor in the 80s specifically for women to recover from pregnancy, childbirth and prolapse.
For more information, or to learn the full Hypoporessive Exercise Method please see my sister website below.
- Early postpartum safe
- Prolapse safe
6-week low impact full-body
This program is low impact and can be done from home using minimal equipment (Dumbbells and resistance bands).
- 12 educational videos for pelvic health
- Fully coached workout videos; 1 upper body, 1 lower body and 1 additional mixed video each week
- Lifetime access
- Low impact
- Intermediate level
F.A.Q.
Please contact me directly to discuss your injury. I will advise you how and if you will be able to complete the program.
I do not recommend doing crossfit alongside this program as the crossfit will interfere with the results you are trying to achieve. Your money back guarantee will also be void.
I do not recommend running in conjunction with this program as it will interfere with the results you are trying to achieve. But you may return to running on completion if you feel safe to do so. Also see the next questions for optional additional exercise. Your money back guarantee will also be void.
For those who wish to do more you can repeat some of the workouts provided within that week/module, as long as you are feeling good. That’s fabulous! You can also use a stationary bike, go walking and swim for cardio.
Absolutely, although I recommend either the 12 week course or hypopressives for you in this case. This will help heal and prevent recurrance of these conditions. You may need to go slower in pace. Depending on the severity or location of your pain you may want to skip any exercises that cause discomfort. This is just the nature of treating SPD/PGP.
This course is not designed for pregnancy and should not be used beyond 12 weeks pregnant. If you fall pregnant during the course you do have lifetime access and you will need to restart your course from the beginning once you have had the baby to recover safely.
Life gets in the way. While you will get better results if you keep at the pace provided, you can always go at your own pace or restart the program whenever needed.
You will need a couple of resistance bands, a small inflatable ball and a tennis ball. You should be able to purchase all of these items for less than $15 at your local budget department store. You will be guided in the videos what to get and when you will need it by.
You should be relatively pain free from any swelling and stitching and following any direct advice from your surgeon or doctor. This is a gentle program which will increase in intensity as it goes on. If you find you need to slow down as the intensity increases, that is absolutely fine.
Yes I promise to look after you! This is perfect for beginners and does not involve any cardio.
You can start the program immediately to complete the education/theory videos. Light pelvic floor work can be started 2 weeks post, and progressing from there. The full exercise videos should not be done until pelvic floor and core contractions are stable and you are pain free.
You can start the program immediately to complete the education/theory videos. Core contractions and exercise videos should not be started until you have been given clearance from your medical team.
Absolutely! In fact you will have the best of both worlds combining your treatments. Your internal examinations will give you information about your pelvic floor that you can utilise in conjunction with this program. For example, if you are told you have a hypertonic pelvic floor on examination then you can spend more time on the specific videos for that. They can also give you updates on your progress from an internal perspective.
The full 12-week program would be better suited for you if you are very early post-partum.