Frequently Asked Questions

things you are probably dying to ask

Will this work for me if I can not lie down on the floor, had surgery already, just gave birth, I am very unfit, let things go too long, I am only 22, I am over 70 or like snowboarding?

My exercises and strategies work for all ages and fitness levels. They are not physically demanding, and you can substitute lying down for sitting according to your won comfort level and medical recommendations. If you’ve already had surgery, your chances of another operation will be reduced, if you keep your base in optimal condition. Enrollment in the Discreetly Fit course sooner than six weeks after childbirth is not recommended. If you have had a childbirth injury (tearing/stitches?, ask for the green light from your doctor to start exercising your pelvic floor muscles before you enroll.

Can I overwork my muscles?

You can not overwork your pelvic floor muscles and create an unnatural tone if you follow my instructions. If the exercises cause you to feel pain or spasms after starting, this means an issue was already present in your pelvic floor and the exercises simply triggered it. However, your pelvic floor  muscles can become overworked from activities such as running, weight training or other forms of athletics.

Why are Discreetly Fit's exercises better than other pelvic floor exercises?

First, my teaching method is more explicit than the usual standard, so you have an optimal chance to learn pelvic floor contractions correctly and deeply connect with your base – obviously, this is key. My exercises work your pelvic floor muscles more extensively than other programs on the market, and they are also highly focused on incorporating all areas of strength needed for your daily life. They are super time efficient and potent as well, which is why you don’t need to repeat them more than once a day.

I am seeing/have seen a physio. Will I still benefit from your program?

Yes, you will. You have found the perfect complement to the work of your physio. I can help you take your pelvic floor exercises to the next level and expand on information you may have already received from your physio. I will help you stay on track with my regular online practice program, the 30 Day Pelvic Floor Reform. You will likely never have to see your physio again.

Can I do this if my muscles are too tight?

Your muscles need to be able to move through the contraction phase and the relaxation phase of the exercises. If your muscles are too tight, short, overactive or rigid to do that, then they are unable to exercise. In order to perform pelvic floor exercises, you need to get these muscles treated so that they are able to move. Otherwise, exercise will cause symptoms including pain, spasm, the urgency to pee, or constipation. It’s important to note that your muscles are still weak and in need of strengthening and movement. Before this can take place, however, their unnatural condition must be resolved. My screening questionnaire will ask you specific questions to rule out this possibility.

I'm already scheduled for surgery. Is it too late for me?

No, it is not too late for you. Pelvic floor exercises will strengthen the tissues of your pelvic floor so they will hold stitches better and you have a higher chance for a successful procedure. You can also protect the achievements from your surgery and reduce your chances of the need for further repairs by incorporating the Discreetly Fit Exercises and Strategies into your everyday life. It is more beneficial to complete the course before the surgery than after.

How often do I need to exercise with the Discreetly Fit method and how long does it take?
It is suggested that you exercise every day 1/day for 4-6 months, then on  most days thereafter. The training takes about 10 minutes to complete.
How long do I have to complete the course?
You have 30 days to complete 4.5 hours of learning. If you need extra time, just drop me an email.
What shall I wear to learn the exercises and what equipment do I need to do the course?

When learning the exercises, it is best to wear comfy, loose-fitting clothes that are not tight around your tummy. You will need enough space to lie down, a pillow for under your head, and something soft, such as a yoga mat or a blanket for comfort. No, you will not need a hand-held mirror, well… actually… only if you want to. 

I do Pilates, yoga, core training, or bungee jumping. Should I still do pelvic floor exercises?

Yes, since there is no evidence to back up any type of physical activity other than pelvic floor exercises in reversing incontinence, as both a viable treatment option for prolapse and to enhance sexual satisfaction, the answer is YES. Your best chance to realise these benefits is to do pelvic floor exercises on top of your regular activity.

Can I exercise with a pessary in place or when I have my period?
Yes, and Yes
Shall I do this while I'm pregnant, or should I wait?

The benefits of pelvic floor exercises during pregnancy are well documented for continence and better birthing outcomes for both mother and baby. If you learn during pregnancy, you can start straight after childbirth – within 24 hours – which is the most optimal time to start (unless you have an injury, in which case you will need to request your doctor’s permission). If you haven’t learned before childbirth, you will have to wait at least six weeks to participate in my program, as your pelvic floor muscles will not be able to perform at the level required to learn. Additionally, it will be much harder to find the time to do this between diaper changes, feeding, housework, and fainting into a 10-minute power nap here and there, once baby is born.

What if my pelvic floor muscles are too weak to learn?

As long as your muscles move to any degree, you can teach them to exercise. You don’t have to be strong already to begin learning. What would be the point in that? Your present pelvic floor condition is the PERFECT place to start.

I don't have a problem with leaking, but I do have a prolapse. Is this still a good course for me?

Absolutely, pelvic floor exercises play a prominent role in reversing or stabilising a prolapse. Research has shown us time and time again that pelvic floor exercises are a viable treatment option for prolapse. They strengthen the support for your pelvic organs.

I am hopeless at pelvic floor exrcises. Can you still teach me?

Yes, I believe I can. I explain in greater detail than a fully beaded wedding dress, and there are options for extra practices when you need them. You can learn at your own pace online.

How quickly will I see results?

This of course depends on many factors including your present muscle condition, and your age. However, most women can feel a difference in their pelvic floor muscle strength by the second week of practice. In 10 weeks of everyday practice, you will likely feel a class stronger than when you started.

I don't have time for this right now, will your offer still be available in a few weeks?

Actually, I can not guarantee that. I also only allow 10 women in at a time. If you are ready to start strengthening your pelvic floor, then I am certain you will adapt and make the time.

What if I sign up and I don't like you?

Well… I’d like to think that I am at least moderately likable. However, I have a no-questions-asked, money-back guarantee,

What is your 30 Day Pelvic Floor Reform all about?

You can join our three online 30 Day Pelvic Floor Reforms every year to stay on track after you completed the course. These program are highly motivating, all online, supportive, beneficial and super cost effective at only $30/Reform. You can read more about our Reforms here.

Shall I ask my husband first?
Yes, if he is the decision maker over your health care.

Is this your time to do something about your pelvic floor?

“I have learned so much more than I could have imagined from the Discreetly Fit Course. Kati is a really warm, approachable and kind teacher, who communicates her course in a clear and structured manner. Who knew learning about your pelvic floor could be so relaxing and so much fun! As a lesbian who is not planning to have children, I didn’t know if this course would be useful to me. but I learned so much about protecting and strengthening my core, as well as other ways it can be impacted and ways to prevent damage. The techniques taught were like  guided relaxation or mindfulness meditation, and very calming. I also learned how strengthening my pelvic floor can enhance areas of my life that I was not aware of before. Thank you for this incredible class and these fabulous techniques, Kati. Every woman should have access to these essential teachings, that can protect and enhance quality of life as we age.”

Kirsten Lee


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