Building Your Foundation...

✅ Week 1: Learn the Buff Muff Method

You’ll begin by understanding how your pelvic floor actually functions—and why common advice like “just do Kegels” often backfires.
This foundational week helps you connect your breath, posture, and movement so your exercises actually work.

 

✅ Weeks 2–5: 28-Day Buff Muff Challenge

This challenge guides you through daily 10-minute routines that retrain your pelvic floor muscles to engage reflexively—not just during exercise, but in daily life.
It’s the fastest, most supportive way to start reducing leaks and regaining confidence. You'll also complete the bladder diary to document and recognize your progression.

 

✅ Weeks 6–8: Level 2 Challenge

Once your foundation is in place, it’s time to level up.
This phase introduces more advanced movement integration, building the strength and endurance needed for longer walks, lifting, laughing, and living without worry.

Building Your Foundation...

✅ Week 1: Learn the Buff Muff Method

You’ll begin by understanding how your pelvic floor actually functions—and why common advice like “just do Kegels” often backfires.
This foundational week helps you connect your breath, posture, and movement so your exercises actually work.

 

✅ Weeks 2–5: 28-Day Buff Muff Challenge

This challenge guides you through daily 10-minute routines that retrain your pelvic floor muscles to engage reflexively—not just during exercise, but in daily life.
It’s the fastest, most supportive way to start reducing leaks and regaining confidence. You'll also complete the bladder diary to document and recognize your progression.

 

✅ Weeks 6–8: Limited Mobility Follow-Along Workouts

Once your foundation is in place it’s time to lock in a safe, fun workout routine.
This phase introduces more advanced movement integration, building the strength and endurance needed for longer walks, lifting, laughing, and living without worry.

Building Your Foundation...

✅ Week 1: Learn the Buff Muff Method

You’ll discover how intra-abdominal pressure affects your pelvic organs—and how to move, breathe, and align your body to reduce pressure while still getting stronger.

 

✅ Weeks 2–5: 28-Day Buff Muff Challenge

Carefully selected exercises help support prolapse without making symptoms worse.
You’ll build daily strength while developing habits to reduce pressure and improve your bladder and bowel function. You'll also complete the bladder diary to document and recognize your progression.

 

✅ Weeks 6–8: Level 2 Challenge + Hypopressive Challenge

(Learn Hypopressive Method here first!)

Option A: Morning + Evening (If you have more time)

Morning: Hypopressive Challenge

Hypopressive breathing lowers intra-abdominal pressure and trains your core to lift and support from the inside out.

 

Evening: Level 2 Challenge

Reinforces your daytime movement strength while continuing full-body integration.

 

Option B: Alternate Days (If you have less time)

Odd Days: Level 2 Challenge
Even Days: Hypopressive Challenge

Ideal if time is tight. You’ll still build strength and decompress pressure without doubling up.

Building Your Foundation...

✅ Week 1: Learn the Buff Muff Method

You’ll discover how intra-abdominal pressure affects your pelvic organs—and how to move, breathe, and align your body to reduce pressure while still getting stronger.

 

✅ Weeks 2–5: 28-Day Buff Muff Challenge

Carefully selected exercises help support prolapse without making symptoms worse.
You’ll build daily strength while developing habits to reduce pressure and improve your bladder and bowel function. You'll also complete the bladder diary to document and recognize your progression.

 

✅ Weeks 6–8: Limited Mobility Follow-Along Workouts + Hypopressives Challenge

(Learn Hypopressive Method here first!)

Option A: Morning + Evening (If you have more time)

Morning: Hypopressive Challenge

Hypopressive breathing lowers intra-abdominal pressure and trains your core to lift and support from the inside out.

 

Evening: Limited Mobility Follow-Along Workouts

Reinforces your daytime movement strength while continuing full-body integration.

 

Option B: Alternate Days (If you have less time)

Odd Days: Limited Mobility Follow-Along Workouts
Even Days: Hypopressive Challenge

Ideal if time is tight. You’ll still build strength and decompress pressure without doubling up.

🔧 Hypertonic Pelvic Floor
Because your pelvic floor tends to hold too much tension, your plan includes release-focused exercises to decrease overactivity before you begin strengthening—so you avoid setbacks or symptom flares.

🔧 Hysterectomy
Since you've had a hysterectomy, your plan includes a targeted workshop that teaches you how to regain core and pelvic support safely, avoiding strain where your anatomy has shifted.

Watch this during Week 2 while doing the Buff Muff Challenge.

🔧 Postpartum

After childbirth, your connective tissue, fascia, and muscle responsiveness change dramatically.

This workshop helps you restore foundational control and reconnect with your pelvic floor before progressing to more dynamic movement.

Watch this during Week 2 while doing the Buff Muff Challenge.

🔧 Menopause

Lower estrogen levels can affect tissue elasticity and recovery speed.

Your plan includes the Menopause Mastery Workshop along with bonus resources to help you protect bone health, manage pressure, and get stronger—safely and sustainably.

Watch this during Week 2 while doing the Buff Muff Challenge.

🔧 Limited Mobility

We’ve added our Limited Mobility Collection to ensure you can complete your plan no matter your physical limitations—using modified, accessible movements from a chair or bed.

🔧 High Blood Pressure

Some positions and breath patterns can spike blood pressure.

Your plan includes simple modifications to avoid those risks while still helping you make progress.

🔧 Constipation

Constipation increases pressure on your pelvic floor and can worsen prolapse or leakage.

You’re getting a gentle high-fiber meal plan library and specific core exercises that help restore healthy bowel movements without strain.