The 7-Day Pelvic Floor Reset: 10-Minute Daily Routines for Women 45+

Stop crossing your legs when you sneeze. Stop mapping every outing around the nearest bathroom. Stop avoiding trampolines, jump rope, or a good laugh with friends because you're not sure what will happen.

You are not alone — research shows 1 in 3 women experience pelvic floor dysfunction, and that number climbs sharply after 45 as oestrogen decline affects muscle and connective tissue strength. The good news: your pelvic floor is a muscle group, and muscles respond to training.

The 7-Day Pelvic Floor Reset is a science-backed, downloadable PDF guide that takes you beyond basic Kegels with just 10 minutes a day. Each day builds on the last, training both the slow-twitch fibres responsible for everyday bladder control and the fast-twitch fibres that fire in the split second before a cough, sneeze, or jump.

What's inside:

A 7-day structured programme moving from awareness and breath connection, through slow-twitch and fast-twitch activation, functional movement, integration, strength and stamina, to a full consolidation day. Each day includes clear exercises, set and rep guidance, and coaching cues you can actually follow.

The Knack technique — a step-by-step method for the pre-emptive squeeze that closes the urethra before pressure spikes on a cough or sneeze, shown in research to meaningfully reduce leaks within a week of practice.

A printable progress tracker and symptom check-in log so you can see your improvement day by day.

A science section explaining why oestrogen decline changes the pelvic floor after 45, and why Kegels alone fall short without functional, standing-position training.

An FAQ covering common concerns: how long results take, exercising during your period, prolapse considerations, and what to do if you can't feel the muscle at all.

A 3-month progression plan and daily habit guide (hydration, caffeine, bowel health, lifting technique, posture) to help you keep your gains long after day 7.

This is a digital download (PDF) — no equipment needed beyond a mat and a chair. Instant access after purchase.

Always consult your healthcare provider before beginning any new exercise programme.