A guide to implement pelvic floor exercises into your fitness routine.

The workshop is a course that will slowly build up and lead you to becoming Pelvic Floor empowered.You’ll not only expand your knowledge about this part of your body but you’ll be conscious of what to do during your workouts and daily life. The course is divided into four classes, each one an hour long: class 1 - Stretching exercises, class 2: Core exercises, class 3: Strength exercises, class 4: cardio exercises. Be honest, who has never peed their pants after hearing a joke or a funny story? I have for sure! That’s why I have created the Preventive Pelvic Floor Workshop to teach you everything about core and pelvic muscles and how to train this part of your body.

Learn how to take care of your pelvic floor and
to use your pelvic muscles in your active routine

What you will get: 

• 4 live classes of 1 hour long each 

• 4 video recording to play whenever you want

• Forever Yearly access to the live course to stay update and keep practicing

• Connection with a certified women health coach for questions and concerns

This is for you if:

• You have a pelvic floor 

• You gave birth

• You lift weights in your daily life or at the gym 

• You pee on your pants once or twice

• You walk, run, bike

• You use your voice at work or parenting

Here’s what you’ll learn:

• What’s a pelvic floor and the muscles around it

• How to move and feel the movement of your pelvic muscles

• Why is so important to take care of this part of your body

• How to stretch and strengthen the pelvic muscles

• What to do during fitness sessions to protect and activate your pelvis.

this part of our bodies is still shy and only few people talk about it

The workshop is a building up course that will lead you to be Pelvic Floor empowered.You’ll not only expand your knowledge about this part of your body but you’ll be conscious of what to do during your workouts and daily life. Be honest, who has never pee on his pants after hearing a joke or a funny story? I did for sure.

The workshop is divided in 4 classes:

Class 1: “Breath into your Pelvic Floor” → We will go through some stretching exercises and we will learn how to feel our Pelvic Muscles following the breathing cycles. This class will make you aware of this hidden part of your body and will help you to finally connect with it. If available, we will also use the support of some equipment such as Elastic Band and Stability Ball.

Class 2: “Core & PF” → in this appointment, we'll practice our Core exercises, such as crunches or plank poses and we'll learn how to incorporate our Pelvic Muscles during those movements. When we work out our Core without thinking at our Pelvic Floors we can really hurt them and that’s why it is a priority to learn how to activate it during core exercises. On top of that, you'll see how easy a plank pose can be with the help of those hidden muscles. You will start to like the plank sessions, I promise you! ;)

Class 3: “Strength & PF” → In this appointment, we’ll practice the most common strength exercises in the fitness world, such as kettlebells, squats, elastic band and we’ll learn how to incorporate our Pelvic Muscles during those movements. Learning how to implement those movements not only will prevent our Pelvic floor from getting injured but will improve our performances. You’ll be impressed by how much stronger you are with the help of your Pelvic Muscles.

Class 4: “Jumping into your PF” → Last class of the course aims to teach you how to activate your Pelvic Muscles during cardio exercises. Every body is different but it has to be mandatory for everybody to be able to engage our pelvic muscles during all the cardio activity. Starting from Jumping jacks and High knees you’ll be able to make sure that your pelvis is involved in your running, biking or walking routine too.

Take your first step into your deep care. 

Every year, from February to April I go live to teach and talk about new studies and guidelines. In 2026 we’ll meet for 4 Fridays on zoom at 6am [MT] and you’ll be invited to rejoin as Pelvic Floor Alumni.