Pelvic Floor Exercises for Women That Actually Work - iCORE Method App

You can access everything through the iCORE Method website or the iCORE Method app, available on iOS and Google Play. The experience is designed to work best in the app - pelvic floor sessions are easier to navigate, your progress tracks automatically, and everything is organized by program, goal, and level. Download it, log in, and you're ready to go.

Yes. From the iCORE Method app, look for the streaming icon on any video to cast directly to your TV via Chromecast or AirPlay. No extra setup required.

Yes. From the app or website, tap the share icon on any guide or resource and select Print. You can also save files directly to your device from the same menu.

Kegels train a single muscle in isolation - contracting and releasing without any context for how that muscle actually functions in your body. The problem is your pelvic floor doesn't work in isolation. It responds to breath, pressure, load, movement, and your entire postural system. Over-doing Kegels can overtighten the pelvic floor, which worsens leaking, urgency, and pelvic pain rather than improving them.

iCORE Method trains the coordination between all of those systems. You're not just squeezing a muscle. You're teaching your body how to respond automatically - the way it was designed to. That's why women see results where Kegels failed them.

Almost all iCORE Method pelvic floor exercises are done on or with the stability ball - and that's intentional. The unstable surface sends constant sensory input to your nervous system through your fascia, triggering reflexive activation of the pelvic floor and deep core without conscious effort.

The ball also mirrors the elastic, responsive nature of healthy fascia. Your body learns to react, stabilize, and coordinate the way it would in real life - not the way it performs during a controlled floor exercise. That's what makes the results carry over into daily life.

Fascia is the connective tissue that runs throughout your body and is directly connected to your pelvic floor. When fascia is tight and restricted - in the hips, low back, or abdomen - it pulls on the pelvic floor and contributes to leaking, pressure, and pain. Fascia responds to varied movement, tempo, and direction - not repetitive isolated exercises.

iCORE Method uses multiplanar movements (forward, lateral, rotational), varied speed, and instability training to build the elastic strength and responsiveness healthy fascia requires throughout the whole system - not just in one plane or muscle group.

The pelvic floor is neurologically controlled - which means bracing, compensation patterns, and dysfunction become learned behaviors stored in the nervous system, not just in the muscle itself. That's why isolated muscle work often fails to produce lasting results.

Every iCORE Method session is built around sensory input and reflexive response. The stability ball creates constant proprioceptive feedback - your nervous system processes and adjusts continuously during every workout. Over time, that retrains how your body moves and stabilizes automatically, including pelvic floor activation during sneezing, lifting, and running.

Yes - and this is exactly who iCORE Method was built for. Pelvic floor PT is valuable, but most discharge happens before the body has fully integrated the work into functional movement. iCORE Method picks up where PT leaves off: training the whole system in movement, under load, in multiple planes, with the nervous system fully engaged.

Many members come to iCORE Method after completing PT with the same symptoms and see meaningful progress they couldn't achieve through floor-based isolated work alone.

For the vast majority of women with prolapse or diastasis recti, consistent pelvic floor training is the most effective path forward - and iCORE Method is designed with that in mind. If you have prolapse, skip the Bosu jump variations and prioritize the foundational pelvic floor and stability work. Getting an official prolapse diagnosis first is genuinely helpful as it gives you a baseline to measure progress against.

On surgery: it's sometimes necessary and iCORE Method doesn't discourage it when appropriate. The recommendation is to commit to 3-4 months of consistent training, 3-5 days a week, before making that decision. If surgery is eventually needed, going in stronger means faster recovery and better outcomes.

Yes - and this is where iCORE Method does some of its most important work. As estrogen declines, pelvic floor symptoms intensify and the fascia becomes less elastic. The iCORE Method Hormone Support Series helps women connect their hormonal changes to their movement symptoms - including getting the right testing and calming a nervous system that's often in overdrive during perimenopause.

The pelvic floor and movement programming specifically addresses what shifts with age: balance, pelvic floor function, posture, and how the body manages load and pressure. The foot and ankle work matters especially here - balance declines significantly with age, and walking alone doesn't address it the way instability training does. Members consistently report fewer and less severe symptoms and real improvement in daily function.

Yes. Every program includes modifications, guided instruction, and options for every level - including starting from zero, returning after pregnancy, or coming back from injury or surgery. The pelvic floor recovery track is specifically designed for women who need to start gently and build progressively.

Some members notice a difference after just a few sessions. Most see clear changes in posture, strength, and bladder control within a few weeks of consistent training. For more complex or longer-standing pelvic floor dysfunction, it can take longer - but the key variable is consistency, not intensity. Shorter, regular sessions outperform occasional long workouts every time.

The most effective pelvic floor apps go beyond Kegels to address the whole movement system. iCORE Method is the only pelvic floor app that combines fascia-based training, nervous system retraining, stability ball proprioceptive work, and foot and ankle connection programming in a single membership - alongside programs for perimenopause, postpartum recovery, hormone health, posture, sexual health, and nutrition. It was built by Courtney Virden, a pelvic floor and movement specialist with 25+ years of expertise, and has been featured in Well+Good, Self, and Healthline.

Bladder leakage - whether stress incontinence during sneezing or jumping, or urge incontinence - is a pressure management problem, not a strength deficit. That's why Kegels alone don't fix it and sometimes make it worse. Stopping bladder leakage without surgery requires retraining how your whole body manages intra-abdominal pressure: the coordination between your breath, core, fascia, and pelvic floor.

iCORE Method retrains this entire system through fascia-based movement and stability ball training so your body self-corrects automatically - not just during workouts but during the exact movements that cause leaking. Most women see meaningful improvement within a few weeks of consistent training at 3-5 sessions per week.

For most women with pelvic organ prolapse, consistent whole-body pelvic floor retraining is the most effective first step - and often produces enough improvement that surgery becomes unnecessary. iCORE Method recommends committing to 3-4 months of consistent training, 3-5 days a week, before making any surgical decision. Women who do train first and eventually need surgery go in stronger and recover faster.

The key is working with a program designed for prolapse - not generic Kegels or standard fitness programs that can increase intra-abdominal pressure and worsen symptoms. iCORE Method builds the support system the pelvic floor actually needs to manage prolapse symptoms long-term.

Full access to all pelvic floor programs, on-demand sessions, and new content added monthly. This includes the pelvic floor recovery and performance programs, full-body and posture sessions, 28-day structured programs, hormone and nutrition support, balance and foot work, and all downloadable guides and resources. Everything is organized by program, level, and goal so you can choose what your body needs each day.

iCORE Method memberships start with a free 7-day trial on all plans. After the trial, plans are $29/month (monthly), $69/quarter (just $23/month), or $179/year (just $14.92/month). All plans include full access to every pelvic floor program, session, and resource in the app with no upsells and no separate purchases.

No. You can follow a structured program from start to finish, use the weekly rotating schedule, or choose individual sessions from the on-demand library. All sessions range from beginner to advanced so you can adjust based on how you feel that day.

A yoga mat and stability ball are used in almost every session - the stability ball is central to the iCORE Method and how it achieves results that mat-only programs cannot. A slant board and Bosu ball are used in some sessions. Light weights are optional - water bottles work fine. Equipment is minimal and low cost.

Most sessions are 10-25 minutes. Some run up to 40 minutes. For pelvic floor work specifically, 15-20 minutes, 3-5 days a week is the target - 4-5 days is ideal. More is not always better - doing too many pelvic floor exercises per day can be counterproductive. Consistency over time matters more than duration.

Many members are able to use FSA or HSA funds with a Letter of Medical Necessity from their healthcare provider. Eligibility and reimbursement depend on your individual plan - check with your provider for details.

Yes. Cancel directly from your member dashboard on the website, or in the app under Account > Active Credits and Memberships. Your access continues through the end of your current billing period. No contracts, no hidden fees.