Pelvic Floor Strong™ — 3-Step Method for a Stronger Core & Pelvic Floor

Created by women’s fitness and pelvic health expert Alex Miller, Pelvic Floor Strong™ is a practical, follow-along video program designed to help you reconnect your “abdominal canister” (diaphragm, core, pelvic floor) for better support, comfort, and control. It’s simple enough for beginners, adaptable for all fitness levels, and focuses on quality movement over high-impact exercise.

What You’ll Learn

• 3-Step Movement Sequence: Gentle progressions to coordinate breath, core, and pelvic floor.

• Smart Kegels (Only If You Need Them): How to tell if your pelvic floor is tight vs. weak—and what to do in each case.

• Diastasis-Safe Core Training: Core activation that supports a flatter, more functional midsection without crunch marathons.

• Pec & Posture Releases: Quick chest/shoulder stretches that open your breathing and reduce downward pressure on the pelvic floor.

• Everyday Tips: Small stance and habit shifts that help you use more of your muscles all day long.

What’s Inside

• Main Video Program: Step-by-step coaching with clear cues and modifications.

• Pelvic Floor Strong Information Handbook (Bonus): Written guides, checklists, and the 3-step sequence in print.

• Flat Belly Fast Video + Manual (Bonus): A 10-minute, diastasis-friendly routine to complement your main program.

• Quick-Start & “Do-Anywhere” Variations: Options for bed, desk, or living room—no fancy gear required.

Why It Works
Pelvic Floor Strong™ improves how your diaphragm, core, and pelvic floor work together. By restoring balanced breathing, posture, and muscle coordination, you reduce unnecessary pressure on the pelvic floor and build strength where it counts—so daily life (laughing, sneezing, picking up, walking) feels more supported.

Who It’s For

• Women experiencing urgency or stress leaks during everyday activities*

• Postpartum (recent or years later), peri- or post-menopause

• Anyone seeking gentle, effective core work without high impact

• Beginners, busy schedules, or those returning to movement

Results You May Notice

• Better core engagement and posture

• More confidence with everyday movement

• A more supported, “held” feeling through your midsection

• Reduced tension in neck/shoulders from improved breathing mechanics

How to Use
Start with the main video, practice the 3-step sequence daily (just a few minutes), add the pec stretch in the evening, and use the handbook checklist to track progress. When ready, layer in the Flat Belly Fast routine.

What You Need
A mat or soft surface. Optional: a cushion or rolled towel for support.

Important Notes
This program is educational and fitness-focused. It isn’t a medical treatment. If you have pelvic pain, prolapse symptoms that worry you, recent surgery, pregnancy, or medical conditions, please consult a qualified healthcare provider before starting. Results vary by individual commitment and starting point.