30 Day Pelvic Floor Challenge

A physio-designed 30-day plan to help you find, strengthen and trust your pelvic floor, in just a few minutes a day. Created by Women’s Health Physiotherapist Sarah Percy, it includes a daily program, printable tracker, check-ins and step-by-step guidance so you know you’re doing it right.

"I think I'm doing my pelvic floor exercises… but I'm not sure I'm doing them right."

If that sounds like you, this challenge is for you.

The 30 Day Pelvic Floor Challenge is a step-by-step program created by Sarah Percy, Women's Health Physiotherapist and founder of Pelvic HQ. Over 30 days you'll learn exactly where your pelvic floor is, how to switch it on and off, and how to build strength, endurance and control, starting lying down and progressing to sitting, standing and real life.

Leaking and heaviness are common, but not something you have to live with. The research is clear: pelvic floor muscle training can reduce urinary incontinence and build pelvic floor strength. The key is a structured program done consistently, and that's exactly what this is.

What's inside the 20-page eBook:

• Meet your pelvic floor: what it is, what it does, and how the two layers work
• How to squeeze it (and check it): easy cues, plus a simple mirror check
• Common mistakes and how to fix them: holding your breath, clenching your glutes, pushing down instead of lifting, and more
• Letting go: why relaxation matters as much as strength, plus a 2-minute let-go routine
• Breathing and positions: how to coordinate your breath and progress from lying to standing
• The Knack: the simple timing trick of squeezing before you cough, sneeze, laugh or lift
• The 30 Day Challenge: a colour-coded daily plan of slow reps, holds and quick reps, with built-in rest days
• A week-by-week guide: what to focus on each week and tips to keep you on track
• A printable daily tracker: tick off each session and track your leaks
• Day 1, 15 and 30 check-ins: see your progress in black and white
• Myths vs facts, plus bladder and bowel habits, including the best toilet posture
• When to see a pelvic health physio, and what to do after Day 30

Who it's for: anyone who wants a stronger, more confident pelvic floor, whether you're postnatal, noticing leaks when you cough, sneeze or exercise, going through menopause, or just want to look after your pelvic health.

This eBook is a general guide and isn't a substitute for an individual assessment. If you're pregnant, recently postnatal, or have pain or symptoms, please check in with your healthcare provider or a pelvic health physiotherapist.