30-Day
Pelvic Floor
Challenge
CHALLENGE STARTS JUNE 1ST
CHALLENGE STARTS JUNE 1ST
A simple, guided challenge to help you breathe better, move smarter and get stronger in just
5-8 minutes a day.
This is for you if you want:
An understanding of what your pelvic floor actually needs. Strengthening is important, but what we often need more is the ability to lengthen and relax.
A stronger, more dynamic pelvic floor and core.
A step by step guide to get immediate relief from pelvic floor symptoms.
Starts June 1st
Don’t just put up with symptoms.
You’re not alone, and you’re not broken.
If you’re dealing with:
Leaking when you laugh, run, jump or lift
Prolapse that makes movement feel scary
Hip, low back or SI joint pain that won’t go away
Or a general feeling of disconnection from your body...
Then this gentle, whole-body challenge was made for you.
Hey, I’m Zoe!
I’m here to help women connect with their amazing bodies, so they can find joy, ease and confidence moving in ways that light them up.
After birthing my first baby in 2018 I felt painfully aware of how little I actually knew about my body, especially when it came to my pelvic floor.
What started as my own recovery journey from pelvic organ prolapse (POP), has turned into a desire to help underserved mums navigate this huge change, and to re-discover their joy for movement.
I made a commitment to learning. I tried different approaches. I tuned into my body.
And over time, I healed my POP, and now fully enjoy all movement worry free.
There’s no such thing as “this ONE exercise” to fix your pelvic floor symptoms.
It takes small, consistent action and TIME.
This is what I’m sharing in the 30-Day Challenge.
Join me in June.
So what exactly is the 30-Day Challenge?
It’s a guided, easy to follow daily movement practice (just 5–8 minutes a day) designed to:
Improve your breathing pattern and how you manage pressure
Relieve symptoms like leaking, heaviness, bubbles or tension
Support you in managing prolapse (POP)
Reduce hip, low back, and SI joint pain
Build strength and confidence in movement
Help you reconnect to your body
This is not just Kegels.
This is real relief that fits into real life.
What You Get:
✅ Daily 5–8 min follow along videos
Delivered via email and a private Facebook group
✅ 4 x Slow Strength Zoom workouts (Wednesdays, 7:15am AEST)
All recordings available if you can’t attend live
✅ Foundational lessons to help you understand your body and what it needs
✅ Private Facebook Group for community, accountability and a place to ask questions
✅ Real tools to reduce symptoms
✅ Self-assessments to track your progress over time
✅ ONE Live Zoom group call with me to troubleshoot your questions and support your journey (date and time TBD)
This challenge is for women who:
have been experiencing any pelvic floor symptoms (leaking, prolapse, pain, weak core, low back pain, hip pain, diastasis)
feel that they have a tight or weak pelvic floor
are pregnant or are 6+ weeks postpartum
have never experienced pelvic floor issues, but are interested in learning how to maintain pelvic health
are struggling with core strength or posture
want to understand how to breathe for optimal pelvic floor and core function
would like to learn how to integrate pelvic floor training into everyday movements
have been avoiding the activities they love because they’re worried about their pelvic floor symptoms getting worse
Benefits of this challenge
A greater awareness and connection to the body and pelvic floor
A greater understanding of the anatomy and function of the pelvic floor, and how it relates to core strength, posture and low back pain
Improved movement patterns through awareness of positioning (learning how to stack the ribcage and pelvis)
Practical tools for relieving symptoms of pelvic floor dysfunction (leaking, prolapse, diastasis, hip pain, back pain)
Connection with like minded women
Please note that this is in no way intended to be a “fix” for any pelvic floor symptoms you may be experiencing. This challenge is intended to empower you with knowledge about your own body, so that YOU can make informed choices moving forward.
FAQ’s
-
The idea is that you can do this challenge with no equipment at all, but here's a list of what I use the most. You can always improvise with household objects.
Recommended:
Yoga mat
Yoga block & strap
A few dumbbells (I'd recommend a light pair, a more challenging pair and one heavy) - it's ok if you don't have any, you can improvise!
A bit of wall space or something you can push your feet into like a sturdy box or back of the couch
A pilates ball
A small massage ball
A bench or chair
A mini booty band
Squat wedges
A foam roller (either short or long)
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Yes! All the exercises in the challenge are perfect for pregnancy and will give you an amazing foundation for postpartum recovery too.
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There are some foundational lessons to work through at the beginning of the challenge to go over the basics of anatomy, 360 breathing and connecting to the pelvic floor.
We’ll kick things off with a self assessment.
Once the challenge starts, you’ll receive a new 5-8 minute mini movement session every day for 30 days.
You’ll also get access to 4 Slow Strength Live Zoom workouts with Zoe.
There will be one Live Zoom Q & A call with Zoe (Time and Date TBD).
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No worries! You’ll get the recordings.
All of the daily vidoes are recorded too, so you can do them when it suits you.
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Yes! This challenge was born from my own experience with prolapse, and the daily mini movement sessions are inspired by my own daily practice as I was healing.
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You get lifetime access to my PDF of foundational lessons. The Private Facebook Group will remain open through July so you can catch up if you miss days.
You will have access to the Slow Strength workouts until the end of July.
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Yes!
The private Facebook group will mean you can ask questions and share videos for feedback from Zoe.
Some questions may be answered on the Live Zoom Call.