My Pelvic Floor Works

Women's online Pelvic Wellness Training for reliable continence, well supported prolapse and satisfying intimate sensation.


Become confident and empowered to self-manage your pelvic floor with the best quality pelvic floor muscle training and practical protective strategies.

Improve your bladder control.

Strengthen bowel continence.

Successfully control sudden urges to pee.

Take charge of your prolapse.

Strengthen your core function.

Feel healthy, sexy and confident.

This time-efficient, budget friendly, fully guided online program will help you to increase and maintain your pelvic floor muscle strength with unwavering support every step of the way.

Kathi Janssens ~ Program Facilitator

Hi, I’m Kathi Janssens, the creator and program facilitator of My Pelvic Floor Works. I’m here to help you to have an enjoyable and super beneficial experience so that you can achieve the result you’re looking for.

I can completely understand if the prospect of learning pelvic floor exercises online leaves you feeling uncertain. You may not feel confident that you can learn them correctly or if they worked at all….

But you are definitely on the right track! My teaching method was developed and practiced for over 15 years. It’s designed to easily bring out your natural ability to connect with your pelvic floor. The highest level of evidence supports the strengthening impact of correctly performed and structured pelvic floor muscle training – the exact thing I’d be teaching you.

In any case, if you get stuck or feel unsure, I’ll be right there to help you. I’ll guide and support you to learn according to precise guidelines and corresponding explanations.

I’m not going to leave you alone. You will be able to ask me questions and receive answers.

I hope you join in and I can have the privilege to share this journey with you.

Here’s when this program is right for you.

Ideally, you’re prepared to make this your special, high-priority project, because you’re keen to achieve results and completely ready to give it your best shot.

You don’t have a “problem” but you do experience occasional bladder accidents or you were told you have a slight prolapse.

Random, annoying bladder accidents, urgencies, and saggy pelvic organs are very common experiences for women and can turn into regular more prominent events in time. Even if they come and go now, this is the best time to stop them and prevent them from impacting you more significantly and interfere with your quality of life and how you feel about yourself.

“This program is so empowering. Highly recommended for women at any stage in life.”

You experience persistent incontinence and prolapse issues and were advised to include pelvic floor muscle training (Kegels) in your at-home practices.

Remaining compliant with your exercises can make or break your progress. Since this program has evolved from physiotherapy practices, it serves as a perfect complement to the work of your therapist or doctor. We’ll take your pelvic floor training to the next level and expand on the information you may have already received. Then I will help you to stay on track.

“Immensely helpful and very different from what I have read. The approach is far more comprehensive and goes beyond the normal pelvic floor exercises.”

You’ve tried Kegels before but didn’t experience significant results, weren’t sure if you’re doing them right, found them boring, and so you gave up on them.

Evidence is clear and undisputable on Kegels. However, the training composed of these contractions needs to meet certain criteria for beneficial practice. These include clean technique, a structured routine to target all crucial areas of muscle development, and strength training concepts. With everything in place, it’s impossible not to gain results from regular practice, so why not give them another go?

“Fantastic course. I learnt a lot plus it’s great to know I can make a difference. I will be doing daily exercises!”

Here’s a taste of what’s included

Week 1

Game-Changing Exercises

Quality over Quantity

  • Pelvic Floor Essentials
  • Your Most Powerful & Correct Pelvic Floor Exercise
  • Creating Movement Centres
  • Learn 3 Discreetly Fit Exercises
  • Target Strength, Endurance, Coordination, Relaxation & ample free movement
  • Starter Training Sequence

Week 2

The Discreetly Fit Training

A Precious Skill for Life

  • Learn 2 Discreetly Fit Exercises
  • Target Strength, Endurance, Relaxation & Speed
  • Training Sequence 1
  • Training Sequence 2
  • Detailed Training Guidelines
  • Practicing with Audio Files

Week Three

Empowered Function:

Revving Pelvic Power

  • Breathing for Pelvic Floor Strength
  • Everyday Protective Posture
  • Managing Pelvic Floor Pressure
  • Boosting Pelvic Floor Power (as soon as your next sneeze)

Week Four

Conscious Protection:

Safeguarding the works.

  • Preserving Bowel Control
  • Protecting Optimal Intimate Condition
  • Securing Reliable Bladder Control
  • What's Next
  • What to do if Symptoms Persist


Independent Practice

This month is reserved for catch-ups and to independently put things into practice before we re-group on the 1st of July to refresh and practice with accountability.


Practice Group

30-Day Pelvic Floor Reform

  • 20+ Training & Relaxation tracks
  • Review & Refresh with quick videos & reads
  • Daily training accountability
  • Daily tips & messages
  • Unlimited help desk support


Core Matters:

Connect ~ Strengthen ~ Mobilise

  • Designed to support and encourage pelvic floor & core function
  • Simple full-body exercises
  • A quick 5-minutes routine
  • Easy to do, independent practice


Intimate Wellness:

Tips for a happy lady garden.

  • Self Exam
  • Managing Urgencies
  • Abdominal Massage
  • Preventing UTIs
  • Preventing Intimate Infections
  • Managing Prolapse


Pelvic Floor Muscle Training

You will know how to correctly perform powerful, structured, and interesting pelvic floor muscle training sequences. These will take you 5-10 minutes to do 1/day.

This is a precious skill for life.

The training consists of five pelvic floor exercises, strategically targeting crucial areas of muscle development, each with very high strengthening potential. You will know exactly what to do.

Secure Bladder Control

Avoid wee incidents and rushing to the loo.

Safeguard Bowel Control

Preserve your ability to control poo and gas. 

Protect Vaginal Condition

Improve organ support & intimate sensation.

Everyday Posture and Breath

Taking full advantage of the core connection.

Easing Overwhelming Pressure

Lighten the workload on your base.

Boosting Pelvic Floor Power

Rev up your strength when you need it most.

“For the first time in years today, I sneezed without wetting myself. Yay! Something good must be happening!”

“Knowledge gained in the Discreetly Fit program is a must for all women. To know, understand and experience all parts of the feminine was a wonderful journey. I know my life is different for the experience.”

“Discreetly Fit made looking after my pelvic floor achievable. I would highly recommend the course.”

Next start:








Too long to wait?


What happens after I sign up? How does the program run?

After you sign up, you’ll receive an email explaining in exact detail how to proceed.

We’ll follow a schedule of weekly video releases during the first half of the program which is the “study” phase. You will be able to view these recordings on the private pages of this website. Here you can also access downloadable notes, bonus resources, and audio files for pelvic floor muscle training.

During the second half of the program, the “practice” phase, we’ll focus on putting everything into action with accountability.

You can also take advantage of my unlimited Help Desk support and live Facebook Q&As if you have any questions or require assistance.

I missed out this time. Are you running this program again?

It’s my intention to run this program again, however, the next round hasn’t been planned.

Do I need to make it to any scheduled live sessions?

No, you won’t need to make it to any live sessions. All videos are pre-recorded for your convenience.

There will be live Facebook Q&As, but you can watch them later if you missed them.

Do I need a special set up?

You don’t need to invest in anything for setting up your learning space. It’s best if you can lie down to learn the exercises.  It’s ok if you can’t see the screen at that time, as your eyes will be closed to learn anyway. As long as you can hear the sound of the video recording, you’re set.

Will I be able to do this?
Oh, yes, you can! You’re absolutely not too young, too old, too uncoordinated, too unfit or too weak to join this program. The Discreetly Fit teaching method is thorough, and it takes into consideration the uniquely individual capabilities of each participant’s pelvic floor muscles. Learning our exercises is not physically demanding. Although we use a variety of different positions, the program can be completed while seated if an injury or other limitation is present.
Is this safe?
Yes, our programs are completely safe. They contain information devised from physiotherapy practices that are strictly evidence-based.

Our consultant, pelvic health physiotherapist, Mary O’Dwyer, has worked closely with us to create programs that reflect the latest health and exercise research.

There are no fads, trends or gadgets involved. We teach you only what research has proved will work.

How long before I see results?
Exercise has an almost-immediate effect on muscles. Most women report feeling a difference in their pelvic floor muscle strength by the second week of practice. Within 10 weeks, you will likely feel markedly stronger than when you started. Of course, this depends on many factors, including your present muscle condition and age.
How will I learn your exercises?

We take advantage of my highly specialised and fun techniques to bring out your natural ability to connect with your pelvic floor.

My teaching method was developed and refined by experts over 15 years of face-to-face teaching with Real-Time Ultrasounds. So, I can help you to learn our training in the correct way.

You will be guided and supported to learn step-by-step, slowly, progressively according to precise guidelines and explanation.

I’m seeing a physio/gynaecologist, will I still benefit from this program?

Yes, you will! You have found the perfect complement to the treatments you are already receiving or have received. We can help you to

  • take your pelvic floor exercises to the next level and
  • expand on the information you have already received from your healthcare providers.

What’s more, we’ll help you to stay on track with our regular online practice program, the 30-Day Pelvic Floor Reform.

How long will I have to dedicate to this program each week?

My Pelvic Floor Works is a two-month-long program. If you’re traveling with the group you’ll spend around 1 hour of dedicated study and practice time each week. The rest of the practices are implemented as you’re carrying out your daily activities.

However, you can choose to complete as much or as little content and practice as you wish to, depending on your circumstances, but it would be to your advantage to keep with the program to complete the practice phase with the group. 

Is this going to resolve all my pelvic floor issues?

I can’t claim that implementing our practices will resolve all your issues. If your pelvic floor dysfunction is the result of simple pelvic floor muscle weakness,  there is a great chance, the practices in this program can resolve all your issues.

When the dysfunction is the result of multiple triggers however e.g. a birthing injury or lack of core coordination a multidisciplinary approach is required, which will include what you learn here, so this program will still be useful.

Do I need to complete everything within a time frame?

Yes, the program closes at the end of the 2-months. To help you to stay on track presently you can join three 30-Day Pelvic Floor Reforms per year for a very low cost.

Do I need to be on Facebook?

Not at all. However, we’ll use a private Facebook group for communication. It’s highly recommended for you to join however the choice is up to you.

If you need assistance you can always reach me by email.

Is this right for me?

The Discreetly Fit program is a great fit for you during all phases of your life, irrespective of whether you experience pelvic floor issues or not.

This is because the pelvic floor muscles always respond with increased strength to correctly performed, specifically targeted exercises.

Pelvic floor training can help to remedy muscle weakness related bladder/bowel control issues and prolapse.

If you have hypertonic pelvic floor muscles this program is not suitable for you until your muscle condition is normalised. Click here to see if you’re at risk of having hypertonic muscles.

Will this work for me?

We’re confident in saying, ‘Yes, it will!’ Pelvic floor training involves a variety of pelvic floor muscle contraction exercises that, when practiced correctly, achieve optimal loading. With regular training, the pelvic floor muscles respond to this kind of stimulus by increasing in strength and thickness. This has proven to be beneficial for everyone, regardless of age or fitness level.

Who shouldn't sign up?

If you’re seeking professional development in the field of pelvic floor health this course probably isn’t right for you.

If your pelvic floor muscles are unable to relax this course isn’t right for you either at this particular point in time. Click here to see if you’re at risk of having hypertonic muscles.

How are your exercises different from what I can google?
We’ve revolutionised the way pelvic floor exercises are practised. We carefully selected and tested five easy-to-learn pelvic floor exercises. These are richly potent to bring satisfying results by improving pelvic floor muscle strength, coordination, endurance, speed and relaxation.

We then developed these exercises into engaging training routines. These can be practised with our audio files to ensure best-quality performance and assist in adherence to training. To keep things interesting, new routines are produced three times a year.

Do I need to learn your strategies as well as your exercises?

Pelvic Floor Muscle Training and the accompanying lifestyle awareness work together in a powerful combination to strengthen and protect your bladder control, correct organ position, optimal core function, and sexual sensation.

Your pelvic floor power will be given an immediate boost by some of the strategies, while others are designed to improve and sustain its condition over time.

More questions?

Still not sure if this’s right for you?

“My Pelvic Floor Works” is perfect for you if…

  • You want to secure long-term, reliable pelvic floor function.
  • You’d like to recover your pelvic floor (even years) after childbirth.
  • You want to counteract the weakening impact of menopause.
  • You’re in the pre- or post-surgery stage following pelvic floor repair or a hysterectomy.
  • You have already received treatment and want to safeguard the results.
  • You want to live without worrying about pelvic floor issues.

Fancy a different way of learning? Try these options: