Working with the pelvic floor, deep abdominal muscles, and diaphragm
Pelvic Floor
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
(leaks when jumping/coughing)
  • 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)
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
A theoretical lesson about the pelvic floor
Play & Follow format - no thinking, just flowing
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 ₽

5 900

Need help?

Click below for assistance with payments or technical issues

Frequently Asked Questions