STRENGTH & CONTROL START HERE! 

This is where you start building strength, control and confidence

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THE CORE - FLOOR CONNECTION IS THE KEY FOR LASTING, CONTINUOS CONTROL

IT'S ALL ABOUT SMALL, CONTROLLED MOVEMENTS. Identifying and isolating specific muscle groups while using intentional, concentrated contraction and relaxing movements is key.  It's important to stay aware of what the rest of your body is doing. It is very common to tighten your stomach, buttocks, thighs, shoulders, jaw, or even hold your breath without realizing it.  Be sure you are breathing and engaging only the intended specific muscle or muscle groups. 

Finding Your Starter Weight: 

Insert the lightest oval shaped weight and stand up. Do not contract or squeeze your muscles. Stand completely relaxed to see what happens naturally.

If it falls out immediately, you will start your conditioning lying down 

If the weight stays inside while you are relaxed, but you can feel a downward pull from gravity (letting you know your muscles are actively working to keep it in place),                                      THIS IS YOUR PERFECT STARTING WEIGHT

If the weight stays in so easily that it doesn't feel like it wants to slip out or slide down at all, the weight is too light. Move up to the next heaviest weight to repeat the standing test. Move up when your current weight has become easy to hold and no longer requires much effort to keep in place.

When to Move Up in Weight

Move up when your current weight has become easy to hold and no longer requires much effort to keep in place.

The next weight should create a new level of resistance that your muscles have to learn to control. That gradual increase is what keeps building strength over time. Progression should be based on control—not the calendar. 

10 MINUTE STARTER ROUTINE

  • Start seated: 1–2 minutes of slow hold-and-release contractions. Concentrate. Isolate. Be mindful of releasing any tension in abs, butt, shoulders, jaw.                                                  THESE ARE SMALL, FOCUSED MOVEMENTS. 
  • Add quicker contractions: about 1 minute of short, controlled squeeze-and-release contractions.
  • Move to standing: Repeat the hold and relief movements until you can comfortably hold the weight. Add slow marching, heel raises, side-to-side weight shifts.                                            Add movement and activity: Go about your normal routine; shower, dishes, laundry.

INTRODUCING THE FIGURE-8 WEIGHTS

Once you’ve built confidence with the oval weights, the  figure-8 weights add a new challenge. 

                    Why are there two figure-8 weights?                        They may look almost identical, but that small difference is intentional.  Because the shape itself already creates a different challenge from the oval weights, the increase between these two is deliberately small—allowing for a more precise progression  large jump in weight.Their different shape changes the way the weight feels and sits, requiring your muscles to adjust rather than simply repeating the same type of work. Start with the smaller, lighter figure-8. Use the weights with the same contractions, standing movements, and everyday activity you’ve already been practicing. Try alternating the two figure-8 weights between sessions. Their small differences in size and weight give your muscles a slightly different challenge each time, helping improve control and coordination.

stability

Once you feel confident using the weights effectively, it’s time to add the second layer of support. You do not need to work through all of the weights first—the core and pelvic floor are meant to be trained together as you continue progressing. By isolating and strengthening specific core muscles, you give the pelvic floor the support it needs for greater strength, stability, and control. Using the bands will help you engage and work the core muscles that improve stability and control, while also giving your abs a real workout—helping tighten, tone, and strengthen your midsection.

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TRAINING YOUR CORE MUSCLES FOR PELVIC FLOOR SUPPORT:  Which band should you use? 

The four bands give you different resistance options, but they are not meant to be used in order. For each movement, choose the band that creates noticeable resistance while still allowing you to move slowly, smoothly, and with control. If the band feels so light that it barely changes the movement, try a stronger one. If it pulls you out of position, makes you rush, or causes other muscles to take over, move down in resistance.

           Combining The              Weights + Bands

There is no single “right” weight-and-band combination for every exercise. Each movement will challenge your pelvic floor and core differently, so you may use a different combination from one exercise to the next. You’ll know you have the right combination when you can:

  • keep the weight in place with steady pelvic floor control
  • feel the pelvic floor engage during the movement without over-gripping
  • feel the core working at the same time
  • move slowly and smoothly without losing form

If the weight slips, the band overpowers the movement, or you stop feeling the pelvic floor doing its part, adjust the weight, the band, or both.

The goal is finding the combinations that let your core and pelvic floor muscles work together.  Experiment and adjust as you go and find the combination that feels right for each movement.

This is the most essential thing to remember: The pelvic floor and your core muscles are always working together, usually without prescion or intention. Train specific core muscles concentrating on slow, isolated movements to develop the stability needed to support your pelvic floor muscles. 

Safety Information & Disclaimer

This program is intended for pelvic floor strengthening, conditioning, core training, and general wellness education. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult your physician, OB-GYN, pelvic floor physical therapist, or other qualified healthcare provider before beginning this or any pelvic floor or exercise program.

Do not use the weights if you are pregnant, recently postpartum and have not been medically cleared for exercise, recovering from pelvic or abdominal surgery, or experiencing pelvic pain, unexplained vaginal bleeding, active vaginal or pelvic infection, known or suspected pelvic organ prolapse, or another condition that may make pelvic floor training inappropriate.

Pelvic floor and core training should not cause pain. Stop using the weights or bands and seek medical advice if you experience pain, bleeding, unusual pressure, significant discomfort, dizziness, numbness, or other concerning symptoms.

Clean the weights thoroughly before and after each use according to the care instructions provided. Weights are intended for individual use only and should not be shared.

By using this system, you acknowledge that pelvic floor strengthening, core conditioning, resistance exercise, and the use of weights involve physical activity. Use the products only as instructed and discontinue use if you experience adverse symptoms.