Curious about whether Pelvic Floor Strong can help you reduce bladder leaks? Read on for a deep dive review on this popular program and see for yourself how effective this program can be.
Pelvic Floor Strong is a program by Alex Miller, a fitness instructor and women’s health specialist, that helps women to reduce bladder leaks and pelvic floor dysfunction.
The program is designed to help strengthen the pelvic floor muscles through a series of movements, stretches, and breathing exercises.
Although designed for women over 40, as you will see below, stronger pelvic floor muscles can help a broad range of people, men included.
I wanted to see it for myself and review whether this program lives up to the hype on being able to reduce embarrassing leakages and that constant urge to pee through the night.
Let’s jump right in.
What is Pelvic Floor Strong?
Pelvic Floor Strong is a digital or physical guide that is built to help you… and you can probably guess at this point… strengthen your pelvic floor muscles!
The self-paced exercises and stretches use something called pelvic floor muscle training (PFMT).
This form of exercise has a solid body of research standing behind it.
Some of the studies that have looked at the effectiveness of PFMT have found that it can:
- Reduce the likelihood of urinary incontinence as women approach birth and after1.
- A study with women 60 years of age and older found that PFMT effectively reduced urinary incontinence2.
- Strong pelvic floor muscle strength is associated with less sexual dysfunction3.
- Female athletes who experienced pelvic floor dysfunction had reduced symptoms when they did pelvic floor training4.
- Pelvic floor training can also help reduce the severity of fecal incontinence and pelvic organ prolapse5.
And so on.
To recap, this kind of training can:
✔️ Improve your sexual life
✔️ Reduce bladder leaks and the constant urge to pee
✔️ Cut down on other pelvic floor dysfunctions.
Pretty good!
What’s Included with Pelvic Floor Strong
I bought the digital version of this program, which includes three videos and three PDF manuals that all can be downloaded or in the case of the videos, streamed.
Pelvic Floor Strong is also offered in a physical form, including DVDs and printed manuals.
The digital version retails for $37 (there are a couple of upsells once you access your “downloads” section that includes a separate program, called Simple Strength which is basically a scheduling system for the PFMT exercises) and once you purchase, you have it for life.
Here’s what is inside:
- The main part of the program is a 26-minute video that coaches you through all of the main stretches and movements. Each exercise or stretch is fully detailed, with cues and best practices.
- There is a three-step movement, “quick start guide” that is helpful for people who want to start with something fast and simple.
- Flat Belly Fast video, a ten-minute set of belly exercises and stretches that is guided by Miller.
- 40-page informational manual listing all the exercises with full instructions and pictures.
- Printable diastasis recti improvement checklist to measure improvement and progression in the pelvic floor muscles.
- Flat Belly Fast exercise manual (11-pages).
My experience with Pelvic Floor Strong
Full disclaimer: I am a 40-year-old dude and not exactly the target audience for this program.
That said, I’m creeping up there in age, and having some PFMT exercises at my disposal is always nice.
There are plenty of benefits of PFMT exercises for men, including managing incontinence and improving sexual health6.
After a few days of trying the exercises and performing them properly, I sensed a difference in my ability to hold a pee. I also noticed that I’ve been waking up less at night to go to the bathroom.
So that’s a win!
What I Liked About It
- The exercises, stretches and movements are evidence-based.
- Detailed instructions and cues for each exercise
- Easy to follow
- Video and written instructions
- Movements and exercises can be done anywhere, no specialized equipment required
- The program can be viewed on a smartphone, tablet or computer
I also recruited my wife to try out the program for herself.
She’s had issues with urinal incontinence since her early 20s, to the point that if she sneezes it’s almost a guarantee that she is going to have a bladder leak.
The literature on PFMT shows that women with a higher BMI, which includes my wife, are more prone to bladder leaks7, so this is actually quite a common issue.
She found the program was very simple and easy to follow and felt a noticeable difference with her incontinence after doing the exercises three times per week, for a month.
(Miller recommends doing the exercises daily or every second day.)
Who Pelvic Floor Strong is for
There are a lot of things that I really enjoyed about this program.
For starters, this is a very beginner-friendly program. Anyone can follow along with Miller as she demonstrates the exercises.
And perhaps more importantly, as you have hopefully gleaned by now over the course of this review, the exercises and breathing techniques Miller uses are evidence-based and have been refined over years of actual work with clients.
Women (and men) looking for a proven and simple program for reducing and eventually eliminating bladder leaks will get a ton of improvement out of this program.
Quick Overview
✔️ Pelvic Floor Strong is a self-guided program
✔️ Includes clear instructions for each exercise
✔️ $37 for lifetime access (there is also a DVD and book option)
✔️ Evidence-based, building on a wealth of research on pelvic floor muscle training
Pelvic Floor Strong – Where to Buy
Pelvic Floor Strong can only be purchased via Miller’s website, which you can access here.
Miller backs the program with a 60-day no-questions-asked guarantee, so your investment into a stronger pelvic floor is also risk-free. Giddyup!
Pelvic Floor Strong – FAQs
How long does it take to see results with Pelvic Floor Strong?
Seeing, or rather, feeling tangible results with Pelvic Floor Strong took just a handful of sessions in my and my wife’s case. Obviously, the more you do the program, the better the results will be and the stronger your pelvic floor muscles will get.
The goal with any kind of training program is consistency, so as long as you are doing the exercises properly and regularly you will see and feel results relatively quickly.
Is Pelvic Floor Strong safe?
Yes. Pelvic Floor Strong is not a heavy-resistance training program that requires excessive periods of rest between sessions.
The pelvic health exercises and pelvic floor muscle stretches in the program are designed to be completed every one or two days as they are low-impact and easy on the body.
The program can be done daily and can be done safely. As always, if you have concerns about whether Pelvic Floor Strong is for you, check in with your physician or healthcare provider.
How much does Pelvic Floor Strong cost?
Pelvic Floor Strong comes in a few different price points. The strictly digital version is $37, which gives you online access to the training program, as well as downloadable videos.
You can also opt for the physical and digital combo package which includes the digital downloads as well as physical copies of the program (in DVD form) for $47.
Are the exercises in Pelvic Floor Strong difficult to do?
The exercises in Pelvic Floor Strong are very much beginner-friendly. Just as importantly, they can be done at home and don’t require any free weights or resistance bands or any other equipment.
All you need is a little bit of square footage and a can-do attitude and you can get started. This is one of the key things that keep coming up in Pelvic Floor Strong reviews I’ve seen elsewhere online—how newbie friendly the program is.
For those who are a little apprehensive about starting a new exercise regimen, the exercises are clearly detailed with step-by-step instructions.
The program is presented in video format, so you get the benefit of seeing how the exercises in Pelvic Floor Strong are done along with the written instructions and cues.
Can I get a refund if I am not satisfied with Pelvic Floor Strong?
Yes—Pelvic Floor Strong comes with a 60-day, no questions asked, money back guarantee. Plus, because the product is digital, you don’t have to worry about dealing with shipping the program back if you aren’t happy with the progress you are making.
If you aren’t seeing improvement with bladder leakage, stronger pelvic muscles, and improved sexual function, fire them an email and get your money back.
The Bottom Line
I really liked this program. Everything about it is clear and simple—from Alex’s step-by-step instructions to the HD videos to the fact that the program is evidence-based.
To recap, Pelvic Floor Strong is perfect for:
- Women looking to reduce risk of pelvic organ prolapse
- People looking to increase bladder control and reduce urinary incontinence
- Women and men looking to increase sexual function
- And want to do it in the comfort of their own home
The program is gentle, safe, and easy to follow. If you are looking to improve your pelvic health, the Pelvic Floor Strong is an excellent investment into your body and wellness, all backed with a 60-day money-back guarantee.
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