SYNC WOMEN PRESENTS
Pelvic Floor Health 101
Learn how to activate your pelvic floor correctly.
Seven practical, easy-to-follow videos to help you understand your pelvic floor, learn the techniques to activate it and recognise common mistakes. Plus printable cheat sheets for each lesson to remind you what to do.
INTRODUCTORY OFFER - LIMITED TIME
$65 $85
One-off purchase ~ No ongoing subscription
You have been told you should do your pelvic floor exercises. But has anyone actually taught you how?
A practical video series teaching you how to find, activate and understand your pelvic floor — so you can build better habits for long-term pelvic health.
You've probably heard it countless times. Pelvic floor exercises are important. You might have been told to squeeze, lift and hold - perhaps after having a baby, surgery, during menopause, or when you noticed changes in your bladder or pelvic health.
But knowing you should do them and knowing how to do them correctly are two very different things.
Are you sure you’re activating the right muscles? Are you breathing the right way? Are you squeezing and lifting, or accidentally holding your breath, tightening other muscles or pushing own instead?
It’s not always easy to know. And if you’ve never been shown what to feel for, it can be difficult to tell whether you’re doing it right.
You’re not alone - and you’re not expected to just know.
You’re pelvic floor is an important part of your long-term health. Understanding how it works and learning how to activate it correctly is a practical place to start.
That’s why we created Pelvic Floor Health 101: to help you build your understanding, develop body awareness and feel more confident taking care of your pelvic health.
Pelvic floor exercises are widely recommended, yet knowing that you should do them and knowing how to perform them correctly are two very different things.
It's time to close that gap.
THE PROBLEM ISN'T ALWAYS THAT YOU HAVEN'T BEEN DOING YOUR EXERCISES.
Sometimes, it's that nobody has properly taught you how.
The pelvic floor lesson many women never receive.
From pregnancy and childbirth to perimenopause, menopause and ageing, women experience changes that can affect their pelvic health.
We're often told to strengthen our pelvic floor. We may be given a list of exercises, told to squeeze and hold, or reminded to practise every day.
But instructions alone don't always translate into the right movement.
Some women unknowingly hold their breath, brace their stomachs, squeeze their buttocks or push down instead of lifting and drawing in the pelvic floor.
Others struggle to identify the muscles at all.
And many continue practising for years, genuinely believing they're doing everything correctly.
It's only when they experience urine leakage during exercise, urgency, pelvic heaviness or another pelvic health concern that they begin to question whether their technique was right in the first place.
You shouldn't have to wait for a problem to discover that you needed better instruction.
INSIDE THE VIDEO SERIES
Pelvic Floor Health 101 takes you through the fundamental concepts of pelvic floor activation, helping you understand what to do, what to feel and how to build confidence in your technique.
Understand your pelvic floor
Discover the role you pelvic floor plays in pelvic health and why learning to activate these muscles matters.
Learn the basics of activation
Understand the foundations of a pelvic floor squeeze and lift, including how to release the muscles smoothly.
Coordinate activation with your breathing
Explore how your breath and pelvic floor work together to support effective muscle coordination.
Recognise common technique mistakes
Learn common errors that can make pelvic floor activation more difficult, and what to pay attention to.
Develop your body awareness
Build a better understanding of what pelvic floor activation and relaxation should feel like.
Learn stress incontinence preventative activation
Learn a targeted, more forceful contraction and release to complement your basic activation technique.
Understand pelvic floor function under pressure
Explore how pelvic floor activation relates to activities that increase pressure, such as coughing, sneezing and exercise.
Bring the techniques together
Consolidate your learning and understand how the techniques fit into your ongoing pelvic health education
Seven videos. Printable cheat sheets. A clearer understanding of your pelvic floor.
Your pelvic health learning starts here.
Seven videos. Printable cheat sheets. Filled with lessons to help you understand your your pelvic floor and learn the fundamentals of correct activation, at your own pace. Build pelvic floor health for life.
A better understanding starts with the right knowledge.
Hi, I'm Virginia, the founder of Sync Women.
Through my extensive experience and qualifications in women's health care, I've developed a deep appreciation for how important it is for women to understand their bodies and feel confident caring for their health.
I've seen how easy it is for women to be told what they should be doing without always being shown how. Pelvic floor health is a perfect example — it's an important part of women's wellbeing, yet understanding how these muscles work and how to activate them correctly can feel confusing.
I created Pelvic Floor Health 101 to make this knowledge more accessible. My goal is to help women build their understanding, develop greater body awareness and feel more confident taking practical steps towards their long-term pelvic health.
Because understanding your body is a powerful place to start.
Welcome to Sync Women. I'm glad you're here.
Your pelvic floor plays an important role in everyday life, from bladder control to supporting you as you move, exercise and age. Yet many women are never properly taught how these muscles work or how to activate them.
Pelvic Floor Health 101 was created to help you build that understanding, learn the fundamentals of pelvic floor activation and feel more confident taking an active role in your long-term pelvic health.
IS PELVIC FLOOR HEALTH 101 RIGHT FOR YOU?
Have been told to do pelvic floor exercises but aren't confident you're doing them correctly.
This series will be particularly valuable if you …
Want to look after your pelvic health before problems arise.
Are approaching or experiencing perimenopause or menopause.
Want to keep exercising, lifting weights and staying active as you age.
Have noticed occasional leakage or changes in bladder control and want to better understand your next steps.
Prefer learning at your own pace, in the privacy and comfort of your own home.
You don’t need to wait for a problem to start looking after your pelvic health.
You don't need to have symptoms to benefit.
And you don't need to feel embarrassed if you've never been taught how your pelvic floor works.
It's knowledge many women should have been given much earlier.
Your future health matters.
You cannot control every change your body will experience. But you can invest in knowledge, build healthy habits and seek the right support when you need it.
Learn the movement.
Understand your body.
Invest in your future.
Learn at your own pace.
Revisit the videos whenever you need to.
Start understanding your pelvic floor today
Give yourself the opportunity to learn the foundations of pelvic floor activation and take a more informed approach to your long-term pelvic health.
A few things you might be wondering
Do I need to have pelvic floor problems?
No. The series is designed for women who want to understand their pelvic floor, whether you're taking a preventative approach or have started noticing changes.
That's absolutely fine. Pelvic Floor Health 101 introduces you to the fundamentals and helps you build your understanding step by step, at your own pace. It is built a wide range of experience levels.
What if I've never done pelvic floor exercises before?
Yes. Access the video series from home and work through the lessons at a pace that suits you. You can revisit the material as you continue learning.
Can I learn at my own pace?
No. Pelvic Floor Health 101 is a one-off purchase. There are no recurring membership fees for this product.
Is this a subscription?
Will this replace an appointment with a health professional?
No. This series provides general educational information and is not a substitute for an individual assessment or personalised care. If you're experiencing persistent leakage, pelvic pain, a feeling of heaviness or other concerning symptoms, seek advice from an appropriately qualified health professional.
Your pelvic floor health matters — at every stage of life.
Start with the knowledge to better understand your body and make more informed choices about your pelvic health.
$65 introductory offer ~ One-off purchase
~ LIMITED TIME INTRODUCTORY OFFER ~
Learn how to correctly activate your pelvic floor with Sync Women’s practical, easy-to-follow video series. Discover how your pelvic floor muscles work, recognise common technique mistakes, and build confidence in caring for your pelvic health. Whether you’re building healthy habits for the future or checking your technique, these lessons provide practical knowledge to help you make informed choices and take proactive steps towards lifelong pelvic health.
One simple purchase. Knowledge you can revisit whenever you need it.
~ LIMITED TIME INTRODUCTORY OFFER ~
Learn how to correctly activate your pelvic floor with Sync Women’s practical, easy-to-follow video series. Discover how your pelvic floor muscles work, recognise common technique mistakes, and build confidence in caring for your pelvic health. Whether you’re building healthy habits for the future or checking your technique, these lessons provide practical knowledge to help you make informed choices and take proactive steps towards lifelong pelvic health.
One simple purchase. Knowledge you can revisit whenever you need it.
Life changing.
– Cathy
I thought I’d be doing it right for so many years! Until I jumped in gym and things changed.
– Jude
Got questions?
