Our programs are designed to be efficient, effective, and easy to fit into your day.

• Pelvic Floor Foundations: 35 minutes or less
• Pelvic Floor Foundations Phases 2-4: 45 min or less
• Advanced Programs: Typically around 45 minutes

You’ll get high-quality strength and mobility work without long, overwhelming sessions.

• Long resistance bands
• Circle/mini bands
• A set of weights
• An elevated surface like a step, ottoman, sturdy cooler, bench, or stairs
• A place to anchor your bands

Budget-friendly band anchor option:
A simple doorway and a toilet paper roll work perfectly if you don’t have specialized equipment.

We also provide a complete Membership Equipment list with different budget options and recommended products.

Our Advanced Programs are structured strength-training workouts that continue to build your strength, muscle, and resilience while still prioritizing pelvic floor–friendly mechanics.

They emphasize:

• Progressive overload
• Full-body strength patterns
• Pelvic floor and core integration
• Breath, ribcage, and hip mechanics

You get the benefits of traditional lifting, getting stronger, feeling more athletic, without sacrificing pelvic floor safety or form quality.

It depends, and ultimately it’s up to you. Everyone comes into this program with different goals, symptoms, and reasons for joining, so there isn’t one answer for everyone.

Some people are able to apply the pelvic floor and core concepts into their existing workouts and continue progressing.

But others don’t see improvement until they pause their old routine, because the extra training competes with what we’re trying to change and reinforces the same habits that caused issues in the first place.

As the program advances, the workouts become more total-body and more challenging, and most people eventually can’t handle the added volume of another program on top.

If progress stalls or symptoms linger, that’s your sign that the other training is getting in the way and pulling back usually leads to faster, more noticeable results.

You can always add other workouts back in later once your mechanics and pelvic floor strategies are stronger.

Yes. Leaking during high-impact or high-load movements is a sign of impaired pressure management, meaning your body isn’t coordinating breath, core, and pelvic floor well enough to handle the forces you’re placing on it. This can happen even in strong, advanced athletes.

Often the solution isn’t to push harder, but to step back and rebuild the foundational mechanics that support heavy lifting, gymnastics, Olympic lifts, and explosive work.

We recommend starting at the beginning of Reset or using our quiz to determine where to begin within Pelvic Floor Foundations. This helps you identify and address the gaps in your strategy so you can return to your high-level training with better control and fewer symptoms.

Once your foundation is solid, you can confidently progress into Advanced Fitness or Return to Running, where we emphasize high-load and high-impact movements with proper pressure and pelvic floor mechanics.

Absolutely. Even if you don’t have noticeable pelvic floor symptoms, the principles we teach: breathing mechanics, core control, hip strength, posture, and pressure management, are the same foundations that support a healthy spine and full-body strength.

Back pain is often related to:

• Poor core coordination
• Limited hip mobility
• Inefficient breathing patterns
• Overuse of the lower back during daily movement
• Weakness or imbalance in surrounding muscles

This program addresses all of those areas. You’ll learn how to:

• Build strength safely
• Support your spine with better core mechanics
• Improve hip and rib mobility
• Move with less tension and compensations
• Progress gradually without overwhelming your body

Many participants without pelvic floor symptoms join because they want a smarter, more supportive way to rebuild their strength, and they often see improvements in back pain, posture, endurance, and overall confidence.

This is a great place to start if you want a structured, gentle-but-progressive path to feeling stronger and more capable.

This program is not specifically designed for pregnancy, although many of the concepts: breathing, core coordination, hip strength, and pressure management are very helpful during pregnancy.

If you’re pregnant and considering the program:

• You should be healthy, symptom-free, and cleared by your doctor or midwife to exercise.
• You should never perform any movements that feel uncomfortable, unsafe, or too intense for your body.
• Listening to your own symptoms, energy, and intuition is essential.

It’s also important to know that this program is designed to become progressively more challenging over time, which is not aligned with the physical demands and safety considerations of pregnancy. Some phases may no longer be appropriate as your pregnancy progresses.

If you choose to participate, we recommend moving slowly, modifying as needed, and stopping any movement that doesn’t feel right for your body.

You can access the membership through our website at Connect Pelvic Floor Fitness. Additionally, you can download our mobile app from the App Store or Google Play. The membership content is also available on Roku, Amazon Fire TV, and Apple TV.

Not at this time. However, we’re actively exploring options to make our services HSA/FSA eligible in the future. In the meantime, we recommend checking with your specific HSA or FSA provider, as policies can vary.

Connect Pelvic Floor Fitness offers a 14-day free trial to ensure our program is the right fit for you before committing. If you do not cancel before the trial ends, your selected subscription plan will begin automatically, and your account will be charged. Annual & Monthly subscriptions are non-refundable once billing occurs. You may cancel your subscription at any time to prevent renewal at the end of the current billing period. Your access will remain active until the end of your paid term. Refund requests made through the Apple App Store or Google Play Store are subject to their policies and must be submitted directly through those platforms.

You can view our full Terms and Conditions on our website.