Pelvic Floor Strong – Pros, Cons, and How It Works [Review]

Curious about whether Pelvic Floor Strong can help you reduce bladder leaks? Read on for a deep dive review on this popular program and see for yourself how effective this program can be.

Pelvic Floor Strong is a program by Alex Miller, a fitness instructor and women’s health specialist, that helps women to reduce bladder leaks and pelvic floor dysfunction.

The program is designed to help strengthen the pelvic floor through a series of movements, stretches and breathing exercises.

Although designed for women over 40, as you will see below, stronger pelvic floor muscles can help a broad range of people, men included.

I wanted to see it for myself and review whether this program lives up to the hype on being able to reduce embarrassing leakages and that constant urge to pee through the night.

Let’s jump right in.

What is Pelvic Floor Strong?

Pelvic Floor Strong is a digital or physical guide that is built to help you… and you can probably guess at this point… strengthen your pelvic floor muscles.

The self-paced exercises and stretches use something called pelvic floor muscle training (PFMT).

This form of exercise has a solid body of research standing behind it.

Some of the studies that have looked at the effectiveness of PFMT have found that it can:

Reduce the likelihood of urinary incontinence as women approach birth and after¹.
A study with women 60 years of age and older found that PFMT was effective at reducing urinary incontinence².
Strong pelvic floor muscle strength is associated with less sexual dysfunction³.
Female athletes who experienced pelvic floor dysfunction had reduced symptoms when they did pelvic floor training⁴.
Pelvic floor training can also help reduce the severity of fecal incontinence and pelvic organ prolapse⁵.

And so on.

To recap, this kind of training can:

Improve your sexual life

Reduce bladder leaks and the constant urge to pee

Cut down on other pelvic floor dysfunctions.

Pretty good!

What’s Included with Pelvic Floor Strong

I bought the digital version of this program, which includes three videos and three PDF manuals that all can be downloaded or in the case of the videos, streamed.

Pelvic Floor Strong is also offered in a physical form, including DVDs and printed manuals.

Pelvic Floor Strong – Pros, Cons, and How it Works [Review]

The main manual (left) and videos from the program (right).

The digital version retails for $47 (there are a couple of upsells once you access your “downloads” section that includes a separate program, called Simple Strength that is basically a scheduling system for the PFMT exercises) and once you purchase, you have it for life.

Here’s what is inside:

The main part of the program is a 26-minute video that coaches you through all of the main stretches and movements. Each exercise or stretch is fully detailed, with cues and best practices.
There is a three-step movement, “quick start guide” that is helpful for people who want to start with something fast and simple.
Flat Belly Fast video, a ten-minute set of belly exercises and stretches that is guided by Miller.
40-page informational manual listing all the exercises with full instructions and pictures.
Printable diastasis recti improvement checklist to measure improvement and progression in the pelvic floor.
Flat Belly Fast exercise manual (11-pages).

My experience with Pelvic Floor Strong

Full disclaimer: I am a 40-year-old dude and not exactly the target audience for this program.

That said, I’m creeping up there in age, and having some PFMT exercises at my disposal is always nice.

There are plenty of benefits of PFMT exercises for men, including managing incontinence and improving sexual health⁶.

The videos are available in 1080p and include full instructions for each exercise.

After a few days of trying the exercises and performing them properly, I sensed a difference in my ability to hold a pee. I also noticed that I’ve been waking up less at night to go to the bathroom.

So that’s a win!

What I Liked About It

The exercises, stretches and movements are evidence-based.
Detailed instructions and cues for each exercise
Easy to follow
Video and written instructions
Movements and exercises can be done anywhere, no specialized equipment required
The program can be viewed on a smartphone, tablet or computer

I also recruited my wife to try out the program for herself.

She’s had issues with urinal incontinence since her early 20s, to the point that if she sneezes it’s almost a guarantee that she is going to have a bladder leak.

The literature on PFMT shows that women with a higher BMI, which includes my wife, are more prone to bladder leaks⁷, so this is actually quite a common issue.

She found the program was very simple and easy to follow and felt a noticeable difference with her incontinence after doing the exercises three times per week, for a month.

(Miller recommends doing the exercises daily or every second day.)

Who Pelvic Floor Strong is for

There are a lot of things that I really enjoyed about this program.

For starters, this is a very beginner-friendly program. Anyone can follow along with Miller as she demonstrates the exercises.

And perhaps more importantly, as you have hopefully gleaned by now over the course of this review, the exercises and breathing techniques Miller uses are evidence-based and have been refined over years of actual work with clients.

Women (and men) looking for a proven and simple program for reducing and eventually eliminating bladder leaks will get a ton of improvement out of this program.