What 12 weeks with me can look like
Every journey is unique, but here’s an idea of how we might move from living with leaks to feeling confident, supported, and clear on your next steps.
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We start by calming your system. You’ll learn how breath, posture, and awareness connect to your pelvic floor. Together we begin gentle Hypopressives, simple release work, and nervous system regulation. At home, 20 minutes of breath and awareness practice sets the foundation.
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You’ll start to notice where your body holds tension. We layer in somatic release, TRE® tremors, and mobility to free stuck patterns. Your pelvic floor begins to feel less “on guard” and more responsive. Confidence grows as you understand your body better.
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Your breath deepens, movements feel easier, and your pelvic floor begins to respond more reflexively. We progress Hypopressives and introduce gentle strength patterns. At home, your 20 minutes now feel like part of your rhythm, not a chore.
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With release and mobility in place, we begin to layer in functional strength. Everyday movements, lifting, walking, carrying, become opportunities to practise resilience. You start to feel more secure in your body, with fewer leaks and more trust in your pelvic floor.
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We bring it all together: breath, release, mobility, and strength. You’ll notice your body naturally adjusting to daily challenges, whether that’s lifting shopping, going to the gym, or playing with your kids. Confidence builds as you realise what you can do.
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By now, you’ve got the tools, the awareness, and the daily practices that support your pelvic floor long-term. You’re clearer on your progress, and together we map your next steps, whether that’s continuing to build strength, exploring higher-level movement, or simply enjoying life without the constant worry of leaks.
One hour a week with me, plus 20 minutes a day at home, is all it takes to create these shifts. Step by step, your pelvic floor becomes more resilient, your body more confident, and you feel ready to move forward.
Fully Coached -The Abby Method.
These are the tools we’ll weave together in your programme — each one chosen to release tension, build resilience, and help your pelvic floor recover in a way that lasts.
Why we use different methods in this programme
Your pelvic floor doesn’t exist in isolation. It’s part of a whole-body system that responds to breath, posture, movement, and even your nervous system state. That’s why I bring together different approaches, each one chosen for what your body needs. I’ll always meet you where you are, and from there we build the programme that’s right for you.
Hypopressives
This is usually where we begin, because breathing and posture patterns are often major contributing factors in pelvic floor dysfunction. Hypopressives are a powerful yet gentle method. With their key elements, we start to retrain your breath, posture, and reflexive pelvic floor function. They help you manage pressure more effectively, lift the pelvic organs, and re-educate your system without a squeeze. Hypopressives are an incredible tool for prolapse, leaking, and core recovery.
TRE® (Tension & Trauma Release Exercises)
So often the pelvic floor is overactive because the nervous system is stuck in high alert, or it’s not functioning effectively because it’s locked in freeze — another trauma response. TRE® offers the body a natural way to let go of held stress and trauma through shaking and tremor. As the system resets, muscles can soften, the breath deepens, and the pelvic floor finally has the chance to recover.
Somatic release
These gentle awareness-based movements help you notice where your tension lies. And when we notice, we can create change. Through somatic release, we uncover and let go of hidden holding patterns in the body. It brings calm to the nervous system and restores ease of movement. For many, this is the missing link — especially if you’ve felt “stuck” even after trying other pelvic floor methods.
Mobility
Your pelvic floor is influenced by every joint and muscle chain around it — from your ribcage to your hips, feet, and jaw. Mobility work helps free up stuck areas, hydrate fascia, and restore balance to the way your body moves. This takes strain off the pelvic floor and creates more ease in everyday movement.
Strength training
Once we’ve created release and mobility, then we bring in strength. Strength work isn’t about pushing heavy weights straight away — it’s about teaching your body how to handle load safely. Every day you lift, carry, walk, run, or maybe sprint for a bus, and your pelvic floor needs to respond naturally and reflexively. We build that resilience step by step, adding load only when your body is ready, so it feels safe and sustainable.
Why combine them?
Each piece supports the others. Breath without release can only go so far. Strength without mobility risks building more tension. Nervous system calm makes space for the body to integrate new patterns. When layered together, these methods don’t just manage symptoms — they create lasting change, giving you back confidence and trust in your body.