Pelvic Floor Strong Review: Complete Analysis of This Women’s Pelvic Floor & Core Program

Quick Summary

Pelvic Floor Strong is a follow-along exercise and education program created by women’s fitness and pelvic health specialist Alex Miller. It is designed to reduce bladder leakage, strengthen the pelvic floor, and repair the core (including diastasis recti) using a gentle 3-step movement sequence you can do at home.

Instead of relying on pads, medications, or surgery, the method focuses on restoring balance in the “abdominal canister” – your diaphragm on top, abdominal wall around, and pelvic floor at the bottom – and releasing tight upper‑body muscles that silently weaken pelvic support over time.

Our Verdict: Pelvic Floor Strong is a strong option for women dealing with stress or urgency incontinence, postpartum core weakness, or a stubborn belly bulge who want a non‑surgical, private, movement-based solution. It’s not a magic overnight fix, but with consistent practice over 4–12 weeks, it can be a powerful part of a long‑term pelvic health plan.

Understanding the Pelvic Floor–Core Connection

The pelvic floor is like a woven muscle hammock that supports your bladder, uterus, and bowels. It relaxes to let you go to the bathroom and contracts to prevent leaks, hold organs in place, and give your body internal support.

When these muscles become weak, overly tight, or out of sync, you can start leaking when you laugh, sneeze, cough, jump, or even just walk quickly. Many women are told this is “normal” after childbirth or with age, but in reality it often reflects an underlying muscle imbalance that can be improved.

Pelvic Floor Strong looks at the whole “abdominal canister”: the diaphragm (breathing muscle) at the top, the abdominal wall around the front and sides, and the pelvic floor at the bottom. When breathing is shallow, posture is rounded, and the wrong ab exercises are used, these three stop working together. That’s when leaking, belly bulge, back pain, and hip discomfort become much more common.

What Exactly Is Pelvic Floor Strong?

Pelvic Floor Strong is a digital program – a combination of instructional videos and PDF guides – that shows you how to safely strengthen your pelvic floor and core with low-impact exercises, proper breathing, and simple posture adjustments. Everything can be done from home with no special equipment.

The goal is simple: help you reduce or stop embarrassing leaks, tighten and flatten your midsection, and ease related back or hip pain by fixing how your breathing, core, and pelvic floor are working together, instead of attacking symptoms in isolation.

Who Created Pelvic Floor Strong?

The program was created by Alex Miller, a fitness expert and women’s pelvic health specialist based in Vancouver, Canada. She has taught large numbers of women globally and worked in high-end studios with clients that include health professionals, athletes, and everyday women of all ages.

Her drive to create Pelvic Floor Strong comes from personal experience. Her mother developed serious bladder leakage and pelvic muscle issues after going through triple negative breast cancer treatment and early menopause. Around the same time, Alex herself suffered a humiliating leak in front of a full fitness class. These moments pushed her to study pelvic floor function deeply and build a step-by-step method she could use on herself, her mom, and her clients – which later became Pelvic Floor Strong.

How Does Pelvic Floor Strong Work?

The Hidden Problem: Layered Muscle Imbalance

Pelvic Floor Strong talks about a pattern often called “Layer Syndrome.” In simple language, your diaphragm, abdominal wall, and pelvic floor are supposed to work as one smooth team. When breathing is shallow, chest muscles are tight, posture is rounded, and you do lots of high-pressure ab exercises, that team breaks down. Some muscles are constantly tight, others switch off and go weak.

This can happen after pregnancy, c‑sections, weight gain or loss, early menopause, cancer treatments, or just years of bad habits. The result: leaking, a “pooch” that never seems to go away, lower back pain, hip or groin discomfort, and in some cases, signs of pelvic organ prolapse.

According to the program, many popular “solutions” can actually make things worse – like over‑doing Kegels on a pelvic floor that is already tight, squeezing into strong shapewear that stops deep breathing, or hammering crunches and planks when you have diastasis recti.

The 3-Step Movement Sequence

Pelvic Floor Strong’s main routine is broken into 3 key parts:

1. Release tight upper-body muscles: You learn simple chest/pec stretches that open the front of your body and pull your shoulders back. This frees up your diaphragm, allowing deeper, calmer breathing and taking pressure off your core and pelvic floor.
2. Re-train breathing and core coordination: Alex teaches you how to inhale so your diaphragm moves down and your pelvic floor relaxes, and then exhale so your abdominal wall gently draws in and your pelvic floor lifts. This restores the healthy “up and down” rhythm your body needs for support and continence.
3. Strengthen pelvic floor and core safely: Once that rhythm is in place, you follow low-impact movements that build strength in your pelvic floor and core without intense impact or heavy front-loaded pressure. This includes carefully chosen Kegel variations (only when appropriate) and diastasis‑friendly core work.

Alex reports that both she and her mother noticed a clear difference in bladder control, confidence, and core strength in about one month when they consistently followed this 3-step method.

Typical Timeline of Results

• 1–2 weeks: You start noticing better posture awareness, easier breathing, and a more “stacked” feeling in your body.
• 3–6 weeks: Many women see early improvements in how often or how much they leak, with more control during coughs and sneezes and a stronger sense of core engagement.
• 6–12 weeks: More noticeable changes in underwear dryness, how clothes fit around the middle, and reductions in back or hip discomfort – especially if you stay consistent.

What Do You Get Inside the Program?

When you purchase Pelvic Floor Strong, you typically receive:

• Main Pelvic Floor Strong Video: A core presentation that explains pelvic floor function, what Layer Syndrome and diastasis recti are, three big mistakes many women make, and a walk‑through of the 3-step movement sequence.
• Pelvic Floor Strong Information Handbook (Bonus): A written guide mirroring the video content with step-by-step exercise instructions, pec stretches, and a diastasis recti improvement checklist.
• Flat Belly Fast Video & Manual (Bonus): A short 10‑minute routine and manual focused on diastasis‑safe ab exercises to help flatten the tummy, ease back pain, and build on your new core strength.
• Back to Life 3-Stretch Pain-Free Program (Bonus): A guest program from Emily Lark with three simple stretch sequences aimed at relieving lower back, mid-back, neck, and shoulder pain.

All materials are digital – you can watch online or download and follow along at your own pace. There are no DVDs or special devices required.

Real-World Results: What Women Report

The program’s stories and testimonials highlight a range of changes women notice when they actually follow the routine regularly.

Most Commonly Reported Benefits

• Fewer or no leaks when coughing, sneezing, laughing, or doing light activity.
• More confidence going out without planning outfits around potential leaks.
• A firmer, flatter midsection, especially in women who had diastasis recti or a long‑standing “mom pooch.”
• Less lower back, hip, and groin pain as posture improves and the core starts doing its job again.
• Better sleep and calmer nerves once nightly bathroom trips and fear of accidents decrease.
• More motivation to walk, exercise, and socialize when your body feels more under control.

Real Story Examples (As Presented in the Program)

Examples include a 79‑year‑old woman who says she stopped leaking after a lifetime of accidents post‑childbirth, a 55‑year‑old who reports being able to quit anxiety and reflux medication after regaining bladder control and starting regular long walks, and Alex herself, who returned to running and jumping without fear after her own embarrassing incident.

These are individual experiences and not guarantees, but they show the kind of progress women are working toward with Pelvic Floor Strong.

Pros and Cons

How Pelvic Floor Strong Compares to Other Options

Who Is Pelvic Floor Strong Best For?

Ideal Candidates

• Women over 30–40 who leak when they cough, sneeze, laugh, or do light exercise.
• Postpartum women (even years later) who feel their body and belly never fully “came back.”
• Women diagnosed with diastasis recti who want a low‑impact, diastasis‑aware starting point.
• Perimenopausal or menopausal women whose bladder control worsened with hormone changes.
• Anyone embarrassed or anxious about leaks who prefers a discreet, at‑home solution.
• Women motivated to improve posture, breathing, and overall core strength rather than just mask leaks.

Who Should Be Cautious or Start with a Professional?

• Women with advanced pelvic organ prolapse needing urgent medical or surgical evaluation.
• Anyone with severe, unexplained pelvic pain, heavy bleeding, or very recent surgery.
• Those unwilling to commit 10–20 minutes, several days per week, for at least 6–8 weeks.
• People expecting a “miracle cure” in a few days rather than gradual improvement.
• Those who dislike digital programs and know they won’t actually log in and follow along.

How to Use Pelvic Floor Strong for Best Results

Step‑by‑Step Usage

• Watch the main video once to understand the logic and structure of the method.
• Start doing the chest/pec stretches daily to open your upper body and improve breathing.
• Practice the breathing pattern: relax pelvic floor on inhale, gently lift and engage on exhale.
• Follow the 3-step movement sequence at least 3–5 days per week at a pace that feels realistic.
• Use the handbook and diastasis checklist to track changes in separation, firmness, and symptoms.
• When the basics feel comfortable, add the Flat Belly Fast routine to accelerate core toning.

Helpful Lifestyle Tweaks

• Avoid constantly “sucking in” your stomach or wearing very tight shapewear that blocks deep breathing.
• Reduce high-impact and heavy core loading if you currently leak or have diastasis recti.
• Support easy bowel movements (fiber, water, avoiding straining) to protect your pelvic floor.
• Stay moderately active overall – walking and gentle movement support circulation and muscle health.

Frequently Asked Questions

How long does it take to see results?

Many women report early changes in how their posture and core feel within the first 1–2 weeks. Clearer improvements in leakage and control typically show up over 4–8 weeks of consistent practice. Larger changes in belly shape and long‑term confidence often unfold over 2–3 months.

Can Pelvic Floor Strong cure prolapse?

No. Pelvic Floor Strong is not a cure for pelvic organ prolapse and does not replace medical evaluation. It may help support muscles that assist pelvic organs, but moderate to severe prolapse should always be evaluated and monitored by a qualified healthcare provider.

Do I need any equipment or a gym?

No special equipment or gym is required. You just need some floor space, a mat or carpet for comfort, and a bit of privacy to focus on the exercises and breathing.

Can I use this together with pelvic floor physical therapy?

Yes, many women combine at‑home programs with 1‑on‑1 care. If you are already seeing a pelvic floor physical therapist, tell them you are using Pelvic Floor Strong so they can guide you on how to integrate or adapt the exercises for your specific situation.

Will this let me stop using pads?

Some women report that as their control improves, they can gradually reduce or stop using pads. However, results vary from person to person. It’s better to aim for fewer and milder leaks rather than expect a guaranteed 100% elimination for everyone.

Final Verdict: Is Pelvic Floor Strong Worth It?

Pelvic Floor Strong gives women a clear, structured, and non‑invasive way to work on bladder leaks, weak core, and related discomfort from home. It combines practical movement with education about breathing, posture, and muscle balance – areas many generic workout videos never cover.

It won’t replace medical care in serious cases or transform everything overnight, but if you’re willing to commit a few focused minutes on most days, it can be a valuable tool to help you regain control, comfort, and confidence in your own body.