What if I don’t have dumbbells?

If you don’t have dumbbells you can simply use 2 x water bottles, milk bottles, cans from the cupboard…get creative!

Will this help my bladder leakage?

Yes, this program is designed to incorporate pelvic floor muscle training which has been scientifically proven to reduce urinary incontinence.

However, you should always get assessed by a Women’s Health Physiotherapist as this program is for the general population and not an individualised program.

What if the exercise is too difficult?

You can refer to the glossary at the back of the eBook which gives you a lighter option for each exercise.

What if the exercise is too easy?

You can refer to the glossary at the back of the eBook which gives you a heavier option for each exercise.

I was previously sedentary before I fell pregnant, what can I do?

The latest guidelines say that if you were previously inactive prior to falling pregnant, you are still advised to exercise for around 150 minutes per week provided you have no precautions and contraindications to exercise.

It is recommended that you start with 15-20 minute sessions then build to 25-30 minute sessions. So an option would be in the strength section to only complete 2 or 3 rounds of the circuit, not 4.

I can’t feel my pelvic floor when I squeeze it, what should I do?

I would book in with a Women’s Health Physiotherapist so they can assess you and help you strengthen your pelvic floor whilst you continue to do the program.

Can I perform the exercises with a pessary?


You should have been advised by your Women’s Health Physiotherapist or Obstetrician/Gynaecologist on when to wear your pessary.

How long will the workouts take?

Each workout takes around 25-30 minutes; this includes the mobility warm up, the strength and conditioning circuits, the stretch routine and the pelvic floor workout.

I feel heavy when performing the exercises, what should I do?

Go and see your Women’s Health Physiotherapist and get a check up first. The other thing you can do is lie down flat on your back for 20 minutes and see if this helps.

My Physio has told me to avoid crunches but they’re in the program?

That is perfectly fine. Whenever you are advised to perform a crunch or a high level abdominal exercise, you can turn to the glossary at the back page and do the lighter option instead.

What if I have a question about the program?

You will be a part of the Facebook group where you can post any questions you may have about the program.