Working with the pelvic floor, deep abdominal muscles, and diaphragm
Pelvic Floor
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Perfect for:
Those preventing diastasis recti and pelvic floor issues
Designed for nulliparous women with:
Women rebuilding core strength after pregnancy
Anyone seeking doctor-approved postnatal exercises
New mothers wanting safe postpartum recovery
- Stress incontinence
- Pelvic organ pressure (that 'heavy' feeling)
- Protruding abdomen (unrelated to weight)
- Core weakness despite regular workouts
No more leaks when laughing /jumping (finally!)
Flat, toned core without bulging
Stronger intimacy muscles
(yes, that too)
(yes, that too)
Уменьшение или отсутствие болей в критические дни
Ощущение лёгкости в теле
Подтянутые бедра (особенно, внутренние поверхности бедра)
Disappearing "heavy" feeling in your pelvis
Подтянутые мышцы живота
Life-Changing Benefits:
What Happens If You Ignore These Symptoms?
Progressive Organ Descent
- Year 1: Occasional heaviness
- Year 3: Visible bulging (stage 2 prolapse)
- Year 5: Difficulty inserting tampons (stage 3+)
Worsening Incontinence
- Now: Leaks when jumping
- Later: Leaks when walking → coughing → just standing
Accelerated Aging
- Bladder infections (from incomplete voiding)
- Bowel issues (chronic constipation starts)
- Posture deformities (hunched "old lady" stance)
Core Collapse
- Chronic back pain (from unstable pelvis)
- Mummy tummy" appearance (even if childfree)
- Exercise limitations (can't lift weights/run)
The Dangerous Domino Effect of Untreated Pelvic Floor Dysfunction:
Sexual Health Impact
- Painful intimacy (vaginismus develops)
- Reduced sensation (muscles atrophy)
- Emotional distress (41% report relationship strain*)
What's Included:
Meet your "inner corset" (spoiler: it’s not just Kegels!)
How pelvic muscles + diaphragm + abs work as one team
How pelvic muscles + diaphragm + abs work as one team
A theoretical lesson about the pelvic floor
Play & Follow format - no thinking, just flowing
Triple-action focus:
Triple-action focus:
- Pelvic floor strengthening (bye leaks!)
- Deep core activation (hello flat tummy)
- Posture reset (stand tall effortlessly)
На тарифе с поддержкой (с обратной связью) я вас проконсультирую перед началом занятий, буду отвечать на ваши вопросы в процессе курса и последовательно скидывать занятия, чтобы вы всегда были на связи со мной!
Mini Ball Pelvic Floor & Core Routine
Подарочная тренировка из онлайн-курса Отеки
Чтобы вы ознакомились и с другими моими направлениями
12 expert-crafted workouts (30 mins each)
ALL YOU NEED IS A MAT AND A TOWEL
No expensive equipment required – just these basics for effective regular workouts.
To see if my classes are right for you, start with a free trial lesson!
ABOUT ME
Sofia Safronova is a fitness trainer with 12+ years of experience, specializing in women’s health and recovery. I have created over 20 courses focusing on postpartum rehabilitation, spinal recovery (including post-accident injury), and holistic fitness programs
specialized courses dedicated to women's wellness
glowing client reviews
5000 +
20+
of professional qualifications and practical experience
12 years +
I’m always learning and refining my training methods
My workouts are recommended by gynecologists
Hands-on experience in spinal fracture recovery and postpartum rehabilitation
Tariff
WITH 1 YEAR ACCESS
- 12 ready-to-follow 30-minute workouts** for women's health at a comfortable pace (just press play and follow along)
- Theory lesson: How pelvic floor muscles work & the purpose of Kegel exercises
- Bonus Pilates ball workout set**
- 1-year access to all training materials on the GetCourse platform
Tariff
4 900 ₽
Frequently Asked Questions
Your body needs time to heal! Most moms can start after:
✓ 2 months (vaginal birth)
✓ 4 months (C-section)
— but always check with your healthcare provider!
✓ 2 months (vaginal birth)
✓ 4 months (C-section)
— but always check with your healthcare provider!
Along with your workouts, you'll receive personalized recommendations from me (including specific examples) on your ideal training frequency.
My general guideline:
- Aim for 4–5 sessions per week
- 30 minutes per workout
This consistency delivers faster, visible results while keeping it sustainable!
My general guideline:
- Aim for 4–5 sessions per week
- 30 minutes per workout
This consistency delivers faster, visible results while keeping it sustainable!
Just a mat and a towel — that’s all! No additional gear required.
No, these workouts are not adapted for pregnancy (at any trimester!).
My strong recommendation:
- Opt for in-person, one-on-one training with a specialist during pregnancy to ensure 100% safety for you and your baby.
My strong recommendation:
- Opt for in-person, one-on-one training with a specialist during pregnancy to ensure 100% safety for you and your baby.
Absolutely! Pelvic floor and deep core training benefit every woman, regardless of motherhood status. Here’s why it’s valuable for you:
✔️ Posture improvement – Strengthens alignment and reduces slouching
✔️ Lower back stabilization – Prevents pain and supports spine health
✔️ Preventive care – Builds resilience for future pregnancies (if planned) or aging
✔️ Enhanced body awareness – Teaches proper muscle engagement in daily life
✔️ Posture improvement – Strengthens alignment and reduces slouching
✔️ Lower back stabilization – Prevents pain and supports spine health
✔️ Preventive care – Builds resilience for future pregnancies (if planned) or aging
✔️ Enhanced body awareness – Teaches proper muscle engagement in daily life
Yes! All workouts are pre-recorded so you can exercise:
- Whenever suits you – Early bird or night owl? No problem!
- At your own pac – Pause, rewind, or repeat anytime
- Without schedule stress – No missed classes or time zones to juggle
- Whenever suits you – Early bird or night owl? No problem!
- At your own pac – Pause, rewind, or repeat anytime
- Without schedule stress – No missed classes or time zones to juggle
Absolute contraindications (do not train!):
✖️ Acute inflammatory processes
✖️ Flare-ups of chronic conditions
✖️ Cancer (active phase)
✖️ Acute respiratory infections (cold/flu/fever)
✖️ Pregnancy (at any stage)
✖️ General poor health/fatigue
Postpartum timelines (strict!):
- Vaginal delivery: Wait 2-3 months (with doctor’s clearance)
- C-section: Wait 5-6 months (mandatory medical approval)
Individual cases:
All other health situations require:
1. Consultation with your physician
2. Listening to your body (stop if experiencing pain/discomfort)
✖️ Acute inflammatory processes
✖️ Flare-ups of chronic conditions
✖️ Cancer (active phase)
✖️ Acute respiratory infections (cold/flu/fever)
✖️ Pregnancy (at any stage)
✖️ General poor health/fatigue
Postpartum timelines (strict!):
- Vaginal delivery: Wait 2-3 months (with doctor’s clearance)
- C-section: Wait 5-6 months (mandatory medical approval)
Individual cases:
All other health situations require:
1. Consultation with your physician
2. Listening to your body (stop if experiencing pain/discomfort)
