Pelvic Floor Exercises for Women — Done Properly
Short, structured pelvic floor muscle training for women who want real results — without guesswork, or boring routines.Discreetly Fit is a self-directed online program that teaches you how to do pelvic floor exercises correctly, using powerful routines based on strength-training principles — not just “squeezing and hoping”.
5–10 minutes a day · No devices · Train anywhere
What women notice when they train their pelvic floor properly
Improved bladder control
Better bowel continence
Fewer sudden urges to pee
Improved prolapse support
Stronger core function
Greater confidence, comfort, and body trust
WHY MOST PELVIC FLOOR EXERCISES DON’T WORK
Many women are told to “do Kegels” — but:
- they’re unsure if they’re contracting the right muscles
- the exercises feel unclear or boring
- there’s no structure, progression, or accountability
As a result, practice fades — and so do the benefits.
Pelvic floor muscle training works — when it’s done properly.
Correct technique, the right exercise mix, and realistic consistency make all the difference.
What makes Discreetly Fit Different
Discreetly Fit goes beyond basic Kegels.
It’s a structured pelvic floor training program designed for real life.
TARGETED PELVIC FLOOR EXERCISES
Each exercise is deliberately selected to develop essential pelvic floor qualities — including strength, speed, coordination, endurance, and relaxation — so your muscles can respond when you actually need them.
POWERFUL TECHNIQUE FOCUSED TRAINING
There is a strong emphasis on clean technique and meaningful movement, creating the right training intensity for genuine muscle adaptation — not token contractions.
ENGAGING SUSTAINABLE ROUTINES
The routines are varied and interesting, helping you stay consistent — one of the biggest challenges in pelvic floor exercise programs.
REALISTIC & DISCREET
All routines take 5–10 minutes once a day, require no vaginal devices, and can be done anywhere, without anyone knowing.
Are bladder leakage and prolapse inevitable for women?
They’re common — but they’re not inevitable.
Hormonal changes, pregnancy, childbirth, and ageing all affect pelvic floor strength. For many women, this can lead to leakage, heaviness, or reduced confidence over time.
The good news is that targeted pelvic floor muscle training can significantly improve pelvic floor function, even later in life — when it’s taught and practised properly.
This is not about pushing harder or doing more. It’s about learning the right approach and applying it consistently.
Who this pelvic floor program is for
If you have mild or occasional symptoms
Leaking when you sneeze, urgency, or a feeling of heaviness — even if symptoms come and go. Early, correct training can help prevent progression.
If you’ve been diagnosed with incontinence or prolapse
And your doctor or physiotherapist advised pelvic floor exercises. This program complements professional care and helps you practise consistently.
If you’ve tried Kegels before without results
If you weren’t sure you were doing them right, found them boring, or gave up, this program offers a far more structured and effective approach.
Not ready to start yet?
The evidence behind pelvic floor muscle training
Healthcare professionals worldwide recognise pelvic floor muscle training as the most effective first-line approach for improving pelvic floor strength and function.
It’s safe, evidence-based, and highly effective — when taught and practised properly.
Pelvic floor training is a skill for life.
What you’ll learn inside Discreetly Fit
Inside Discreetly Fit, you’ll learn how to train your pelvic floor with clarity, confidence, and a structure you can actually stick to.
Learn how to do pelvic floor exercises correctly
You’ll learn how to perform pelvic floor muscle training properly — not just “do Kegels”.
The program teaches pelvic floor exercises in a modern, progressive way, using a small number of carefully selected, easy-to-learn exercises with high training value. Together, they build the qualities your pelvic floor needs in daily life, including strength, coordination, endurance, speed, and the ability to fully relax.
Clear structure and repetition help you understand what you’re doing and why it works — so you can train with confidence rather than guesswork.
A clear and supportive learning experience
Discreetly Fit uses a specialised, refined teaching method developed over more than 20 years of face-to-face work with thousands of women.
The learning process is designed to:
- make correct technique easier to recognise
- help you connect with your pelvic floor in a natural, non-forced way
- remove confusion and overthinking
The aim is not perfection — it’s clarity and consistency.
Guided practice with audio support
You’ll practise using clear voice guidance, helping you focus on timing, quality of movement, and flow — without needing to watch a screen or read instructions while exercising.
This supports accurate performance and helps the training settle into your body.
Ongoing support, if you want it
After completing the course, you have the option to continue with Pelvic Floor Reform, a guided online practice program offered several times a year.
This optional program is designed to help you:
- stay motivated
- maintain regular practice
- deepen your understanding of pelvic floor training and how to protect your muscles over time
It’s supportive, structured, and designed to fit into real life.
No devices, no equipment
All pelvic floor exercises in Discreetly Fit are performed without vaginal devices or equipment.
The focus is on unrestricted muscle movement and internal awareness, rather than relying on tools or insertable devices. This keeps training simple, discreet, and easy to maintain long-term — without extra cost, cleaning, or dependency on equipment.
In short, inside Discreetly Fit, you’ll gain:
- A clear understanding of how to do pelvic floor exercises correctly
- Structured routines that are easy to follow and repeat
- Audio guidance to support quality practice
- The option for ongoing guided support
- A simple, device-free approach you can sustain
Continue your training with the 30-Day Pelvic Floor Reform
Once you’ve learned the foundations, you can continue with the 30-Day Pelvic Floor Reform — a guided online practice program designed to help you apply pelvic floor training in daily life, with structure, accountability, and ongoing learning.
Pelvic Floor Reform is where practice deepens and skills become automatic. You’ll work with a wider range of routines while learning how to protect and use your pelvic floor effectively under real-world demands.
The 30-Day Pelvic Floor Reform supports you to:
- Reliable bladder control through consistent, supported practice
- Stronger bowel control and confidence
- Continence bracing skills for sneezing, coughing, lifting, and impact
- Greater pelvic floor load tolerance
- Knowing when to lighten the load on your pelvic floor
- Improved internal organ support and intimate sensation
- Better coordination of breath, posture, and core function
- Accountability through guided routines and a clear practice framework
Testimonials
★★★★★
Creators & Clinical Review
Katalin Janssens – Creator, Program Director & Facilitator
I’m a women’s health educator and psychotherapist with a long-standing passion for helping women feel confident, informed, and supported in caring for their bodies.
Through Discreetly Fit — offered online and through Sydney Community College — I combine evidence-based pelvic floor education with a practical, down-to-earth teaching approach that makes learning clear, engaging, and sustainable.
My professional background includes international work in women’s health and fitness education, presentations for organisations such as Nike and Reebok, and leadership roles in large-scale health and movement programs. Across all settings, my focus has remained the same: clear teaching, respectful pacing, and results that translate into everyday life.
Alongside Discreetly Fit, I work as a practising psychotherapist, supporting individuals through life’s challenges with compassion and evidence-based care.
For individual counselling, visit Quiet Ground Counselling.
Mary O’Dwyer – Consulting Pelvic Health Physiotherapist
Before her retirement, Mary O’Dwyer reviewed the Discreetly Fit program content to ensure it aligned with current pelvic floor research and best-practice physiotherapy principles. She also contributed to the live Q&A components of the 30-Day Pelvic Floor Reform.
Mary is an internationally respected Australian pelvic health physiotherapist and the author of My Pelvic Flaw, Hold It, Sister, and Hold It, Mama. Throughout her career, she was deeply involved in education and advocacy, including long-term work with the Australian Continence Association.
Her involvement reflects the program’s commitment to clinical integrity, safety, and evidence-based practice.
Frequently Asked Questions about Pelvic Floor Exercises
Will this pelvic floor exercise program work for me?
For most women, yes. Pelvic floor muscles respond to training in the same way as other muscles: when exercises are performed correctly and consistently, strength, coordination, and control improve. This program is suitable for women of different ages and fitness levels who are ready to practise.
How long does it take to see results from pelvic floor exercises?
Many women notice changes in awareness and control within the first few weeks. Strength and confidence typically continue to improve over the following months. Results depend on your starting point, consistency, and technique.
What if I’m too weak to do pelvic floor exercises?
You don’t need to be strong to begin. If your muscles can move at all, they can be trained. Many women who feel “too weak” simply haven’t been taught how to activate their pelvic floor muscles clearly and effectively.
Is this program right for me if I don’t have major symptoms?
Yes. Pelvic floor training is valuable at all life stages — whether you’re addressing symptoms or aiming to prevent future issues. Learning correct technique early helps protect bladder, bowel, and pelvic organ support over time.
Are pelvic floor exercises suitable for everyone?
Not always. Pelvic floor muscle training is not appropriate for non-relaxing (overactive or hypertonic) pelvic floor muscles.
If your pelvic floor muscles have difficulty fully relaxing, strengthening exercises may increase discomfort or symptoms. In this situation, learning relaxation, down-training, and release strategies is usually the first step.
If you’re unsure whether your pelvic floor muscles relax properly, it’s best to seek individual assessment from a pelvic health physiotherapist before starting a strengthening program.
Is pelvic floor muscle training safe?
Yes. Pelvic floor muscle training is widely recognised as a safe, evidence-based approach when taught and practised correctly. Discreetly Fit is based on established physiotherapy principles and focuses on both contraction and full relaxation.
Can pelvic floor exercises make muscles too tight?
When taught properly, no. Effective pelvic floor training includes learning how to relax the muscles as well as contract them. This balanced approach supports healthy function rather than excessive tension.
Do I need vaginal devices or equipment?
No. All exercises in Discreetly Fit are performed without devices. The focus is on internal awareness, movement quality, and functional strength rather than relying on equipment.
Is this suitable before or after pelvic floor surgery?
Pelvic floor exercises are often recommended both before and after surgery to support tissue strength and long-term outcomes. Always follow your surgeon’s guidance about timing and intensity before beginning or resuming training.
I’m pregnant — should I wait until after childbirth?
In most cases, pelvic floor muscle training during pregnancy is beneficial and supports continence, pelvic organ support, and recovery after birth. If you have any pregnancy-related concerns, check with your healthcare provider before starting.
5–10 minutes a day · No devices · Train at home