Pelvic Floor eBook
Pelvic Floor eBook
At Kaylana Wellness Collective, we believe that every woman deserves to feel strong, supported, and confident in her body—especially when it comes to pelvic health.
That’s why we’ve created The Ultimate Pelvic Floor Guide —an easy-to-follow, evidence-informed exercise guide designed to empower you with the tools and knowledge you need to care for your pelvic floor with confidence.
Is This Guide ForYou?
This is for you if:
✔️ You want to improve your pelvic floor and core strength
✔️ You’re pregnant and have been cleared to exercise
✔️ You’re navigating peri-menopause or menopause
✔️ Low bone mass (osteopenia) friendly options
✔️ You’re looking for gentle, physio-approved exercises you can do at home
✔️ You’re ready to reconnect with your body and feel more supported from the inside out
Why Download This eBook?
Pelvic floor dysfunction is incredibly common—but it's not something you have to just live with. Whether you’re looking to manage symptoms or prevent them in the future, this guide will support you in:
Improving bladder control
Building a stronger, more stable core
Reducing pelvic discomfort
Feeling empowered and informed
Reconnecting with your body
-
This comprehensive, physiotherapist-created guide is packed with practical information and gentle, effective strategies to support your pelvic floor and core—right from home.
Here’s what you’ll find inside:
Importance of pelvic floor strength and relaxation
Tips on how to contract and relax your pelvic floor
A simple, step-by-step exercise guide with progressions
Prenatal-Friendly
Suitable if you have low bone mass or osteopenia
Supportive for peri-menopause and menopause
All exercises can be done at home—no equipment required
Weekly planner for those who love a check-list
Get Your Free Pelvic Floor eBook
FAQ'S
FAQ'S
-
Perfect for anyone looking to improve pelvic floor and core function—this guide is suitable during pregnancy for those who’ve been given the all-clear to exercise and is safe for individuals with low bone mass.
If you’re in the early postnatal stage or have a diagnosis of osteoporosis, we recommend booking an assessment with our physiotherapist first to ensure the exercises are tailored to your needs and stage of recovery.
-
Importance of pelvic floor strength and relaxation
Tips on how to contract and relax your pelvic floor
A simple, step-by-step exercise guide with progressions
Prenatal-Friendly
Suitable if you have low bone mass or osteopenia
Supportive for peri-menopause and menopause
All exercises can be done at home—no equipment required
Weekly planner for those who love a check-list
-
The core and pelvic floor work together as part of your body’s deep stabilising muscles.
Regularly engaging these muscles can:
Improve posture and balance
Reduce the risk of injury
Relieve lower back and pelvic pain
Provide stability and support for your growing bump during pregnancy
Support recovery from childbirth
Help maintain pelvic floor health and reduce issues like incontinence
Ease common perimenopausal and menopausal symptoms, such as core weakness and pelvic discomfort
Enhance overall functional strength and mobility
-
Yes, absolutely! These exercises complement other workouts and can be easily added to your routine.
-
Downloading our eBook is simple! Just click the link provided and it will open a PDF file. From there, save it to your device to access it anytime. If you have any trouble, feel free to reach out for assistance!
-
Disclaimer
Kaylana Wellness Collective and its team do not accept any liability to any person for the information or advice (or the use of such information or advice) provided in this eBook or incorporated into it by reference. The content is offered on the understanding that all individuals accessing it take full responsibility for assessing its relevance and accuracy for their own circumstances.
We encourage all women to discuss their individual health needs with a qualified health practitioner. If you have any concerns about your health, please seek advice from your healthcare provider.
