The iCORE Method Pelvic Floor App
iCORE Method is a pelvic floor and core exercise app for women. It gives you guided, follow-along video workouts of about 15 to 25 minutes that retrain your pelvic floor together with your breath, deep core, fascia, posture, hips, and feet, so your body supports you during everyday movement instead of relying on Kegels alone.
It was created by pelvic floor specialist Courtney Virden and is used by women dealing with bladder leaking, pelvic pressure, prolapse symptoms, diastasis recti, postpartum recovery, and changes in perimenopause and menopause.
Start My First Month Get It On The App Store Get It On Google PlayQuick Facts
- What it is
- A pelvic floor and core exercise app with guided video workouts
- Made for
- Women, including pregnant, postpartum, perimenopausal, and postmenopausal women
- Created by
- Courtney Virden, pelvic floor specialist with 25+ years in fitness and 15 years focused on the pelvic floor
- Workout length
- About 15 to 25 minutes
- Approach
- Fascia-based, nervous system focused, whole-body training (not isolated Kegels)
- Devices
- iPhone (App Store) and Android (Google Play). No sensor or internal device needed.
- Price
- $9.99 for your first month (new members), then $24.99 per month. Or $199 per year and save $100. Cancel anytime.
What the App Helps With
- Bladder leaking when you cough, sneeze, laugh, jump, or run (stress urinary incontinence) and bladder urgency
- Pelvic organ prolapse symptoms and a feeling of pelvic pressure or heaviness
- Diastasis recti and a weak or disconnected core
- Pregnancy and postpartum recovery
- Pelvic floor changes in perimenopause and menopause
- Posture, balance, and low back or hip tension linked to how your body manages pressure
- Pelvic floor health for intimacy and sexual health
Programs Inside the App
Pelvic Floor and Core Recovery
The foundation program for leaking, pressure, and core weakness.
28-Day Total Body Restore
Full-body strength that keeps the pelvic floor working with you.
Hormone Support Series
Training for perimenopause and postmenopause.
28-Day Posture Reset and Gait Training
Posture, walking, and foot-to-core connection.
Prenatal and Postpartum Support
Pelvic floor and core work during pregnancy and after birth.
Pelvic Floor and Sexual Health
Pelvic floor function for comfort and intimacy.
Nutrition Systems and Guides
Nutrition support to go with your training.
How iCORE Method Compares to Other Pelvic Floor Apps
Most pelvic floor apps fall into one of two groups: Kegel timer apps and biofeedback trainers that pair with an internal sensor. iCORE Method is a third kind: a full-body pelvic floor workout app.
| Feature | Kegel timer apps | Biofeedback trainer apps | iCORE Method app |
|---|---|---|---|
| What you do | Timed squeeze and release exercises | Squeeze exercises with a sensor showing muscle activity | Follow-along video workouts for the whole body |
| Device needed | No | Yes, an internal sensor device | No |
| Trains breath, posture, fascia, and feet | Usually not | Usually not | Yes |
| Relaxation, not just squeezing | Varies | Varies | Yes, coordination and release are built in |
| Full workouts for strength and core | No | No | Yes, 15 to 25 minute sessions |
Kegels alone can help some women, but squeezing more is not always the answer. A pelvic floor that is too tight can also cause leaking, urgency, and pain. iCORE Method trains the pelvic floor to contract and relax with your breath and movement, the way it works in real life.
Created by Courtney Virden
Courtney Virden is the founder of iCORE Method, with more than 25 years in fitness and 15 years specializing in pelvic floor training. She built iCORE Method from research, work with clinical specialists, and her own experience. Her work has been featured in Well+Good, Self, and Healthline. Read more about Courtney.
Courtney also teaches the iCORE Method Pelvic Floor Certification for personal trainers and fitness professionals.
iCORE Method is fitness education, not medical care. If you have pelvic pain, a bulge, worsening symptoms, or you are not sure what is going on, check in with your doctor or a pelvic floor physical therapist. Many women use the app alongside their care.
Pricing
New members get their first month for just $9.99, with full access to every program. Cancel anytime.
Monthly
$9.99 your first month
For new members
Then billed $24.99/mo. Cancel anytime.
Start My First MonthAnnual
$199 / year
Save $100 · Just $16.58/mo. Billed $199 once a year.
Get The Annual PlanNew enrollment pricing - current members, your plan is unaffected.
Frequently Asked Questions
What is the iCORE Method app?
The iCORE Method app is a pelvic floor and core exercise app for women. It includes guided follow-along video workouts of about 15 to 25 minutes that train the pelvic floor together with breath, core, fascia, posture, hips, and feet. It was created by pelvic floor specialist Courtney Virden and is available on iPhone and Android.
How is the iCORE Method app different from a Kegel app?
Kegel apps mainly time squeeze-and-release exercises for one muscle group. iCORE Method trains how the pelvic floor coordinates with the breath, deep core, fascia, and the rest of the body during real movement, using full-body video workouts. No internal device or sensor is needed.
Who is the iCORE Method app for?
Women who want to improve bladder leaking, pelvic pressure or prolapse symptoms, diastasis recti, core weakness, or posture, including women who are pregnant, postpartum, in perimenopause, or postmenopausal. It is also for women who want to stay active and prevent pelvic floor problems.
How much does the iCORE Method app cost?
New members get their first month for just $9.99. After that, the monthly plan is $24.99/month. Prefer to pay once? The annual plan is $199/year, which saves you $100 compared to paying monthly. You can cancel anytime.
What devices does the iCORE Method app work on?
The app is available on the Apple App Store for iPhone and on Google Play for Android phones.
Do I need to see a doctor or pelvic floor physical therapist first?
The app is fitness education, not medical treatment. If you have pelvic pain, a feeling of bulging, symptoms that get worse, or you are unsure what is causing your symptoms, see your doctor or a pelvic floor physical therapist. Many women use the app alongside their care.
How long does it take to notice results?
It varies from person to person. Many members report noticing changes within a few weeks of consistent training, and most programs are designed to be followed for 28 days or longer.