Course Contents
In this introductory module, you'll build a strong foundation for managing and overcoming urge incontinence. We'll begin by unpacking exactly what urge incontinence is, exploring the common causes behind it, and understanding the factors that can make it worse.
From there, we'll dive deeper into how your body works, with clear and simple lessons covering:
Anatomy of the Pelvic Floor: Learn how the muscles, ligaments, and connective tissues of your pelvic floor support bladder control.
Bladder Function and Healthy Habits: Discover what’s normal when it comes to bladder habits and how small changes can make a big difference.
The Role of Water Intake: Understand how hydration impacts bladder health — and why drinking more (or less) isn't always the solution.
Caffeine and Constipation: Learn how your daily coffee or digestive habits could be affecting your symptoms — and what to do about it.
By the end of this module, you'll not only understand the "why" behind your symptoms but also feel empowered with practical first steps toward improving bladder control and pelvic floor health.
This section introduces your Month One exercise plan — three simple yet effective exercises designed to gently reconnect you with your pelvic floor and begin building strength and control. These movements are safe, beginner-friendly, and meant to be performed daily throughout your first month.
Each exercise is explained step-by-step, with guided cues to help you build awareness, proper technique, and confidence. Consistency is key, and this daily routine will lay the groundwork for more advanced exercises in the coming weeks.
By committing to these foundational movements, you’re taking a powerful first step toward improving bladder control, supporting your pelvic floor, and feeling more in tune with your body.
In Month Two, we’ll build on the foundation you created in the first month with four new exercises designed to further strengthen and challenge your pelvic floor and core. These movements focus on improving coordination, endurance, and functional support as you continue your journey toward better bladder control.
Each exercise includes clear guidance and modifications to meet you where you're at, helping you feel stronger, more connected, and more confident in your body with each passing week.
In this final month of the program, you’ll be introduced to five new exercises designed to take your pelvic floor and core strength to the next level. These movements focus on building endurance, improving coordination under more dynamic conditions, and preparing you for long-term success beyond the course.
With continued daily practice, you’ll notice greater stability, better bladder control, and improved confidence in your everyday activities. This final phase is all about solidifying the progress you’ve made and giving you the tools to maintain your pelvic health for life.