Discreetly Fit is based on the latest information from around the world. It has been developed in association with pelvic floor physiotherapists, midwifes and expert personal trainers.

Where are pelvic floor muscles and what do they do?

The pelvis is a shield-like structure of bones with a large opening at the bottom, which a baby passes through. This opening is completely sealed by the pelvic floor muscle group. These muscles hold onto each other in complex ways but function as one unit. They work to:

ensure continence
provide quality sensation during sex
maintain good vaginal tone
form the birth canal and guide the baby's head
support the pelvic organs in their correct position
protect us from infections
ensure good posture

What are the symptoms of pelvic floor weakness?

You can find them here.

What causes pelvic floor weakness?

Pelvic floor weakness is not a single cause condition; there are many deteriorating factors:

Childbirth
Ageing
Lifestyle
Genetics
Hormones

Pelvic floor weakness affects women across all age groups, especially pre/post natal and menopausal women. Nevertheless, a woman without children can suffer from leakage or prolapse, while another with several children may enjoy a perfectly functioning pelvic floor.

I occasionally leak when I sneeze if I have a full bladder. Am I incontinent?

This is called stress incontinence and it is the first sign of pelvic floor weakness and an optimal time to act. Stress incontinence is extremely common among women, affecting at least 1 in 3. Pelvic floor muscle training is proven to be an effective way to improve bladder control.

Will pelvic floor weakness worsen over time?

Yes. Minor pelvic floor problems tend to get worse without treatment. Occasional bladder accidents become a need to wear a pad all the time; having a toilet map of town becomes a necessity; sagging pelvic organs prolapse and sexual passion disappears from relationships. Your self-esteem will also severely suffer in the process. These problems are more difficult to fix and require the attention of a specialist.

When should I start looking after my pelvic floor?

The earlier you start looking after your feminine foundation, the easier it will be to prevent, reverse or improve weakness.

Am I too young/old to participate in the Discreetly Fit program?

The Discreetly Fit program is for any woman who is interested in intimate fitness and well-being, regardless of age.

How quickly will I see results after attending the Pelvic Floor Short Course?

Your muscles will feel stronger after 10 weeks and you will experience a significant difference after 16 weeks. Results will depend on the quality and frequency of your pelvic floor muscle training, your individual weakness, lifestyle, connective tissue type and age.

How long do I have to continue to look after my pelvic floor?

For as long as you brush your teeth. Being aware of your pelvic floor muscles is an essential part of your well-being. If you stop, the weakness returns.

I have tried many different ways to strengthen my pelvic floor without luck. Why will Discreetly Fit work for me?

The Discreetly Fit Pelvic Floor Short Course is unique because it is the only program that teaches you to live pelvic floor consciously as well as how to exercise your pelvic floor properly. We help you connect with your intimate zone and teach you how to detect problems early. With this knowledge you have a better chance of achieving results. How well and persistently you do that, will be a determining factor in your success. There are no magic cures, short cuts or quick fixes when it comes to long term pelvic floor health.

I am already doing Pilates. Do I still need this program?

Discreetly Fit and Pilates are two completely different programs. Pilates is an exercise system, which focuses on training muscles to improve posture, alignment and core strength. Discreetly Fit is explicitly concerned with preventing and reversing pelvic floor weakness. The Discreetly Fit Pelvic Floor Short Course teaches you to become aware of your pelvic floor, effectively strengthen it and look after it for the rest of your life.

How is this program different from a physiotherapist's treatment?

Physiotherapists have limited time per session for individual treatments. The Pelvic Floor Short course is 7 hours of intense learning about pelvic floor health. The course can be a great complement to your physiotherapist's treatment.

I tried Kegel exercises before, but they didn't make much difference. How would I get results from Discreetly Fit exercises?

Kegel exercises can be very effective if they are preformed correctly. Discreetly Fit will teach you to contract your hidden muscles in the most effective way. Many women feel that the course taught them to contract their pelvic floor muscles properly for the first time. We use different types of Kegel exercises to maximise the effect so no muscle fibres can stay hidden from our strengthening attack.

Our initial 4-month strengthening program is preformed for 10 minutes a day. Our shorter maintenance program should be performed at least 3 times a week. If weakness returns, you can divert back to the strengthening program. Living a pelvic floor-conscious lifestyle is also an important part of strengthening and maintaining results. With consistent effort, it is impossible not to see results.

My doctor said that I have saggy pelvic organs. Can I rectify this?

Yes. You have a good chance of reversing the sagging by making lifestyle changes and starting strengthening exercises. This is important because the descent can continue until the sagging organ peeks out of the vagina. This makes natural reversal much more difficult.

What is pelvic organ prolapse?

Pelvic organ prolapse is the descent of one or more pelvic organs into the vagina. Prolapse is a remarkably common health disorder amongst women. It affects 30% of all women and 50% of women who have given birth. Though it is not a life threatening condition, it can seriously impact on one's quality of life and self-esteem.

How do I know if I have prolapse?

At the initial stages, prolapse may be symptom-free. Ask your doctor to check for sagging or prolapse. Symptoms may include:

any form of incontinence
frequent need to use the bathroom
dull, persistent lower backache
urinary/bowel difficulties
pain during intercourse
the feeling that something is falling out
pelvic pain or pressure that is aggravated by standing and relieved by lying down
regular urinary infections
presence of a bulge in the vagina

Do you think my pelvic floor is beyond repair?

The pelvic floor muscles are just like any other skeletal muscles in our body. You can improve their condition with exercise. If a muscle moves, you can strengthen it. Move your pelvic floor muscles by stopping the flow of your urine. If you can stop or slow down your urine, your pelvic floor muscles are functioning so you can further improve them. Don't practise this exercise regularly as it promotes incorrect bladder function.

Is there surgery to fix pelvic floor related problems?

Yes there are dozens of surgical procedures because fixing a broken pelvic floor with surgery is complicated. Surgery is not foolproof and over 50% of cases need further procedures or permanent side-effects are created.

If you are considering surgery, do plenty of research about your condition, your doctor and your chosen procedure. Get more than one opinion and remember that you don't need to get rid of a pelvic organ to fix a prolapse unless it's a life-threatening situation. You have a better chance of a long-term solution after surgery if you live a pelvic floor conscious lifestyle and strengthen your pelvic floor muscles.

My doctor suggested surgery. What can I do to avoid it? Can I fix my prolapse naturally?

Pelvic floor related disorders requiring surgery are not life threatening so you can allow yourself at least 6 months to try to make a difference. Your best chance is to learn how to live a pelvic floor-friendly lifestyle and strengthen the muscles of the pelvis. Even if you still need surgery, you will have a better chance of long-term success.

Will this program help me to reduce birthing injuries?

Yes. Research shows that effective muscle training can reduce damage to the pelvic floor as part of birth preparation. Prepared muscles can stretch and relax more effectively. During our course, you will learn to consciously relax your pelvic floor muscles, which is a valuable tool during the birthing process. Strong muscles will also provide a resilient platform to turn the baby's head into correct position during delivery.

I had a baby and my pelvic floor feels very weak. Do I need to take action or will it rehabilitate in time?

It would be nice if our vaginas returned to their original states after delivery. But this is impossible without specific action. Many women feel that their vaginas are loose after child birth. If you feel that things will never be the same again down there, you are probably right. The earlier you start to strengthen the centre stage of child birth, the easier it will be to return it to its gloriously fit shape. In fact, this is a critical time for the pelvic floor to be rehabilitated since each delivery will further weaken your female core.

I am due to give birth very soon. Can I still attend the course or should I wait until after the baby's birth?

If your doctor gives you the go ahead, it is a great idea to complete the course before the baby is born. That way you can utilise your newly acquired pelvic floor coordination skills during delivery, which will reduce your chance of birthing injuries. It's best to start engaging your pelvic floor within 24 hours of childbirth so you can also take advantage of our pelvic floor rebuild program.

Shall I opt for a caesarean birth to avoid pelvic floor weakness?

It may seem logical that having an elective c-section will help to avoid pelvic floor weakness. But this is not so: research shows that there is no significant long-term difference in occurrences of incontinence and pelvic organ prolapse between women delivering vaginally and those who had a c-section.

The risks associated with an elective c-section (as well as slower recovery time and loss of experience) outweigh the benefits of avoiding a vaginal delivery because of possible pelvic floor dysfunction. Let's believe and trust that nature has created the best possible way to deliver our babies. Besides, being pregnant alone is a contributing factor to pelvic floor weakness.

Can Discreetly Fit help me to improve my sex life?

Yes. Fit pelvic floor (love) muscles will increase sensation during sex and it will be easier to reach orgasm. These muscles also assist your partner's work by grabbing him firmly to stay in and feel good.

I am menopausal and my pelvic floor is acting up. Can I do anything to improve this?

Certainly. A pelvic floor-friendly lifestyle and regular exercise will help to keep your pelvic floor functioning for a long time. We live a third of our lives as menopausal beings, so be wise and protect your quality of life.

I am already receiving treatment for my pelvic floor condition. Will I still benefit from your program?

Absolutely. Participating in the Discreetly Fit program will complement any treatment you may be receiving.

Can I avoid talking to my doctor regarding my pelvic floor problems if I attend the course?

Participating in Discreetly Fit will not replace a visit to your doctor regarding your pelvic floor issues. In most cases, small problems turn out to be the consequence of common pelvic floor weakening caused by childbearing, aging or lifestyle. However, sometimes they are caused by an underlying medical condition like diabetes. This can only be determined by a qualified medical practitioner. If your symptoms require the attention of a specialist, he or she will help you to understand the causes of your symptoms by creating your personal pelvic profile and finding the best treatment plan. In these cases, Discreetly Fit can complement the healing process.