Coach Luke · Free 5-day challenge
Free challenge for women 25+

Get to know your pelvic floor in 10 minutes a day

A free 5-day email challenge for women 25+ who leak a little when they cough, sneeze or jump, feel a sudden rush to the bathroom, or just want to understand the muscles that keep them dry and supported.

Learn what your pelvic floor does and why it changes, do a gentle self-check, then practice breathing with your pelvic floor, slow holds, quick flicks and the knack, better bladder, bowel and lifting habits, and how to relax a pelvic floor that is too tight. At home, with a chair, a towel, a pillow and a wall.

  • 5 days
  • 10 minutes a day
  • Free, unsubscribe anytime
Your 5-day plan

5-Day Pelvic Floor Reset for Women

One short email a day, one step at a time.

  1. 1What your pelvic floor does10 min
  2. 2Breathe, lift and let go10 min
  3. 3Holds, flicks and the knack10 min
  4. 4Habits and letting go10 min
  5. 5Your 10-minute daily routine10 min

About an hour of reading and practice across the week, and you finish with your 1-10 starting numbers, a gentle self-check, a breathing drill, slow holds, quick flicks and the knack, bladder, bowel and lifting habits, three ways to let a tight pelvic floor relax and a 10-minute daily routine.

The 5 days

5 days from "where is it?" to a daily routine

The order I use as a corrective exercise specialist: understand and check first, then find the muscles lying down, then take them upright, then fix the daily habits and learn to let go, then make it a routine.

01

What your pelvic floor does

Support, bladder control and core teamwork, why it weakens or gets too tight, a full safety note, your 1-10 starting numbers and a gentle self-check.

◷ 10 min
02

Breathe, lift and let go

Diaphragm and pelvic floor breathing lying down, then slow lifts with a full let-go, plus a side-lying check.

◷ 10 min
03

Holds, flicks and the knack

Slow holds and quick flicks sitting and standing at the wall, the squeeze-before-a-sneeze knack and sit-to-stands.

◷ 10 min
04

Habits and letting go

No more "just in case" peeing, fluids, constipation and straining, lifting habits, and gentle ways to relax a tight pelvic floor.

◷ 10 min
05

Your 10-minute daily routine

Everything in one routine, daily habits, when to see a doctor or pelvic floor physical therapist, and your retest.

◷ 10 min
By day 5 you have
  • Your 1-10 starting numbers and a gentle pelvic floor self-check
  • A clear lift and a full let-go, lying down, sitting and standing
  • The knack plus better bladder, bowel and lifting habits
  • A 10-minute daily routine and clear signs for when to get checked

Is this pelvic floor challenge for you?

Made for women 25+ who leak a little with a cough, sneeze, laugh or jump, rush to the bathroom, feel some pelvic heaviness or tension, or have never been shown how to find these muscles. Everything is gentle and done at home.

If you are pregnant, recently gave birth, had recent pelvic or abdominal surgery, have a prolapse or a pelvic pain condition, get your care team's OK first.

Right now

Your pelvic floor is a mystery

  • You leak a little when you cough, sneeze or jump
  • You rush to the bathroom or go "just in case"
  • You're not sure you're doing kegels right
  • You don't know if yours is weak, tight or both
After 5 days

You have a simple daily habit

  • You know what your pelvic floor does and why it changes
  • You can lift and fully let go in any position
  • You use the knack and better bladder habits
  • You know when to see a pelvic floor physical therapist
Coach Luke

Coach Luke

Trainer and nutrition coach for women 25+

I am a NASM-certified personal trainer with CES (corrective exercise) and PES credentials, a NESTA nutrition coach and a former collegiate track athlete, with 20+ years in health and fitness. The pelvic floor is part of the core system I train every day, and most women were never shown how it works.

These five days keep it plain and practical: small daily habits, no gadgets to buy and no quick-fix promises. For a hands-on check, a pelvic floor physical therapist is the best next step.

  • No cure claims or 5-day fixes, just honest practice
  • Strengthening and relaxing, not just squeezing
  • Clear notes on when to stop and get checked
Free 5-day challenge

Your reset starts here

Day 1 lands in your inbox a few minutes after you sign up.

Free. Unsubscribe anytime. I never share your email.

This challenge is general fitness education, not medical advice, and it does not diagnose, treat or cure any condition, including leaks, prolapse or pelvic pain. It won't tell you what is causing your symptoms. A pelvic floor physical therapist can examine you in person.

Get emergency care now for new loss of bladder or bowel control with back pain, or numbness in your groin or inner thighs. Call 911 for chest pain or shortness of breath. Get checked promptly for blood in your urine, pain or burning when you pee, a fever, a bulge you can see or feel, pelvic pain, pain with bowel movements, or bleeding after menopause.

If you are pregnant, recently gave birth (wait for clearance, usually at your 6-week check), had recent pelvic or abdominal surgery, have a prolapse or a pelvic pain condition, or have a history of an eating disorder, please talk with your doctor or a pelvic floor physical therapist first. Never change medications to fit a workout.

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