30 Day Pelvic Floor Challenge

Whether you suffer from bladder leakage, prolapse or simply want to kickstart your pelvic floor strength and regain control of your body, this is the program for you! We have the highest quality research to show that pelvic floor muscle training is the gold standard when it comes to reducing urinary and faecal incontinence, prolapse and other pelvic floor dysfunctions.


Work through 30 days of pelvic floor exercises and feel your pelvic floor become tighter, stronger and control your bladder like you wouldn’t believe!

There will be a different challenge every single day which will focus on strength, endurance and coordination of your pelvic floor in all different positions.

If you suffer from the following:⁠

Bladder leakage with sneezing, coughing, jumping and/or laughing⁠

Bladder leakage when you least expect⁠ it

Bladder urgency⁠

Bowel incontinence⁠

Wind incontinence⁠

Vaginal heaviness⁠


…then this is the program for you!⁠

This eBook is suitable for you if you are:⁠

Pregnant (any stage)⁠

Postnatal (any stage)⁠

Pre-peri-post Menopausal⁠

Post gynaecological surgery (excluding endometriosis)⁠

You are welcome to print off the challenge and cross each day off as you go to keep you accountable.

It is always recommended to seek advice from your Pelvic Floor Physiotherapist before commencing any exercise program.

Finally, the ‘Well Done’ page is for you to screen shot and post to your Instagram and tag @femalephysioco once the challenge is complete.

Enjoy and I can’t wait to help so many of you on the journey to a stronger and healthier pelvic floor.