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Pelvic Floor 101
Six Week Pelvic Floor Workshop

Pelvic Floor & Women's Health: Strengthen, Heal, and Thrive

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This 6-week course is designed to provide you with everything you need to know about optimal pelvic floor and core function. Going far beyond the basics of Kegel exercises, you’ll learn how to correctly engage and release your pelvic floor muscles, dispel common myths, and understand what your unique body needs for lifelong pelvic health.

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Why This Course is for You:

  • Occasional leaks when you sneeze or laugh? This course will help you strengthen your pelvic floor and prevent symptoms from worsening.

  • Struggling with overactive bladder, pelvic pain, or tight pelvic floor muscles? You’ll get practical tools to address these issues and regain control.

  • Postnatal, perimenopause, or menopause pelvic concerns? Learn how to maintain and restore pelvic floor function as your body changes.

 

What You’ll Learn:

  • Anatomy and Function of the Pelvic Floor: Gain a deeper understanding of how the pelvic floor supports your overall health.

  • Pelvic Floor Training: Discover how to activate and release your pelvic floor muscles correctly for improved function.

  • The Impact of Diet on Pelvic Health: Learn which foods may be contributing to your pelvic issues and how to adjust your diet for optimal function.

  • Common Pelvic Health Issues: How to manage and improve conditions like overactive bladder, pelvic pain, hypertonic (tight) pelvic floor, and pelvic organ prolapse.

  • Postnatal and Menopausal Pelvic Health: Support your pelvic floor through the changes that come with pregnancy, childbirth, and hormonal shifts during perimenopause and menopause.​

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What’s Included:

  • Six Weekly 50-Minute Classes: Each session blends movement and in-depth learning on a specific pelvic floor topic.

  • Weekly Instructional Videos: To reinforce the key concepts and techniques covered in class.

  • Printable Manual: Featuring clear diagrams and photos to complement each topic.

  • Weekly Homework Assignments: Simple, actionable tasks to help you develop awareness and improve your pelvic floor function.

  • Sneak Peek of the Full “FabOver40” Program: A preview of all the online resources available to you for continued health and wellness.

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This course is ideal if you're looking to build pelvic health with a focus on sustainable, practical techniques that support both your body and mind. Whether you're experiencing occasional leaks or dealing with more complex pelvic issues, this class will empower you to take control of your health and feel confident in your body.

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So Whats the Game Plan?
There is more to a healthy pelvic floor than just kegels.  This course is a comprehensive course that explores all aspects of pelvic floor function, Including debunking common myths and giving you a good understanding of both the basic Kegal approach to more comprehensive, up-to-date and functional approaches to pelvic floor and core function.

Week One

Just Breath!...  In week one we will look at the anatomy of the pelvic floor and Diaphragmatic breathing.

  • Why breathing and posture are important for pelvic floor function.

  • How to use diaphragmatic breathing to improve your pelvic floor awareness and function.

  • Other breathing patterns and how they can affect intra-abdominal pressure and pelvic floor function.

  • Dispelling the myths about pelvic floor function

Week Two

Find it, Work it!...  A third of women don't know where their pelvic floor is and a third bear-down when they try to engage.  In this session we will set you straight so you can find your pelvic floor and work it correctly, this includes...

  • Where is the pelvic floor.

  • How it functions.

  • Why posture is important​

  • How to build awareness of your pelvic floor.

  • How to correctly engage and release it.

  • Common cheats and how they can negatively affect pelvic floor function.

Move, Release & Relax!... I see an increasing number of women who have issues with pelvic floor function because they have an overactive pelvic floor so in week three we will look at...

  • Why it is so important to be able to relax and release the pelvic floor.

  • How to relax and release your pelvic floor.

  • Simple exercises that help to keep your hips, lower back, spine and feet mobile too.

Week Three

Postural Alignment and the Core...  The pelvic floor doesn't work alone.  In this session we will be looking at how postural alignment affects how the pelvic floor functions.  We will look at our own posture and at strategies that can support us individually.  We will also look at the often forgotten muscle groups that work with the abdominals and pelvic floor to create "Core Stability" and how to train these muscle groups to keep them strong and mobile.

Week Four

Fast Twitch, Slow Twitch & the 10-10-3... Today we will look at the differnt types of muscle within the pelvic floor and how to train each type to best effect.  This is the basis of the 10-10-3 protocol.    Research shows that women who consistently practice the 10-10-3 see an improvement or complete resolution of incontinence symptoms (and yes that includes those "Oops Moments" and "Sneeze Pees") within 6 to 12 weeks.  This is why NICE recommends this for all  women.  We will also cover the "knack manoeuvre" which is a simple technique which gives you and extra layer of support for those "Sneeze Pee's".  We will also look at when this strategy may not be appropriate and how to modify this to suit your own needs.

Week Five

Pull it together... Today we will celebrate our wins and look at how to use this course to put together a daily routine to support your pelvic floor for life as well as how to integrate your knowledge to your lifestyle and activities. 

 

We will also look at some pelvic health Red Flags and where to go for help ​

  • "Pelvic Flaws" What can go wrong with the pelvic floor?

  • When to ask for help?

  • Who should I go to for help?

  • What to expect in a women's health physiotherapy appointment or initial assessment.

Week Six

Some of the extras you'll have access to...
You will have Six months access to my online program
You also have access to a comprehensive Printable PDF manual that covers everything in the course including all the additional extras that can affect pelvic floor function including...

  1. Thoracic mobility and pelvic floor function.​

  2. ​The Jawbones connected to the hip bone... how the pelvic floor and neck and jaw are connected and how that can impact you.

  3. Diastasis Recti... what is it and how to correctly train it.

  4. Build a strong flexible foundation from the feet up.

  5. How does menopause and perimenopause affect your pelvic floor function

  6. Stress, relaxation and mindfulness and how to find your peace.

Bonuses

WHAT WOMEN SAY ABOUT FIONA 

D.E. East Lothian

Before the Adore Your Pelvic Floor Course I just felt broken and ashamed.  I'm finally starting to feel in control again.

G.T. Edinburgh 

After 20 years of minor incontinence I had just accepted that this was my lot.  After one term of women's health classes with Fiona I no longer plan my life around staying close to the loo and am loving it.

V.B. Edinburgh

My prolapse symptoms are not only improved, I have taken up running again.

Who Is Fiona Carter?

Hi I'm Fiona,  I have been working in the health and fitness industry for over 30 years.  During that time I have had many roles... Sports massage therapist, Personal trainer, CHEK Practitioner, Pilates teacher.... I have taught Pilates, Kettlebells, TRX, Gyrokinesis, Aerial Yoga amongst other things but I have always been drawn to rehabilitation as It was a spinal injury when I was seven that first sparked my interest in movement, biomechanics and rehabilitation.

 

In 2009 I had a second accident the impact of this accident shunted my spinal cord up into my brainstem, causing neurological issues, prolapsing my pelvic organs and left me with chronic pudendal neuralgia.  I'm obviously cutting a long story short but as a result I am now and Adore Your Pelvic Floor Coach and specialise in pelvic floor function, incontinence, pelvic organ prolapse and chronic pelvic pain. 

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I put this "Pelvic Floor 101" together to bring all of my experience and expertise into one place in the form of a comprehensive course that will help you not only improve your pelvic floor function but leave you with a good understanding of the pelvis and pelvic floor function and the confidence to manage your own rehabilitation and advocate for your self where you need more help.

6 Week Pelvic Floor Course 

Your privacy is important to me and your Information will never be shared.

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