A good place to start is our free Core Foundations Challenge, a 10-day beginner video series that gives you a real feel for the Connect method before you commit to anything. If you have prolapse, urinary leakage, pelvic pain, diastasis recti, or simply feel disconnected from your core, this program was designed with you in mind. Our free quiz can also help you identify where your pelvic floor is at and where to begin. Plus, every membership plan includes a 14-day free trial so you can explore Connect in full before making a decision.

Most programs either treat the pelvic floor in isolation (think kegels), or ignore it entirely in favor of general fitness. Connect bridges that gap. Built by Caroline Packard, a pelvic floor physical therapist with 15+ years of clinical experience, the method integrates pelvic floor function into real, progressive strength training so you're not just rehabbing, you're building lasting, functional strength. Every workout is fully coached with form, alignment, and breathing cues, and the programs are designed to progress with you from beginner foundations all the way through advanced training.

Connect is structured around progressive phases that build on each other over time. In the early weeks, you'll focus on foundational work including breathwork, core connection, pressure management, and learning how your pelvic floor functions as part of a larger system. As you advance, workouts incorporate full-body strength training, HIIT, mobility, and more, with pelvic floor mechanics integrated throughout. Workouts are typically 35 to 45 minutes, fully guided, and designed to fit into a real schedule. New content is added monthly so your training continues to evolve alongside your progress.

Absolutely. Connect is designed to start from the very beginning, and the foundational program assumes no prior knowledge of pelvic floor training. You'll learn what the pelvic floor is, how it functions, and how to connect to it before progressing into more challenging work. Every workout is fully coached by Caroline, so you're never left guessing whether you're doing something correctly. Many members start with zero experience and find the educational foundation to be one of the most valuable parts of the program.

Connect was designed for all women, not just those who are postpartum. While many members join after having children, the program addresses pelvic floor dysfunction at every life stage, whether you're navigating symptoms years after birth, dealing with prolapse, leaking, or core weakness unrelated to pregnancy, or simply looking for a smarter approach to strength training as you age.