The 28-Day Pelvic Floor Plan (Digital Guide)

The 28-Day Pelvic Floor Plan

Your Haven underwear handles leaks today. This plan works on the muscles that stop them.

5 to 10 minutes a day, no equipment, and nobody can tell you're doing it. It's built on the same first-line approach that national guidelines recommend for stress and urge leaks: pelvic floor muscle training and bladder training.

Inside the plan

• How to find the right muscles, with three quick self-checks
• The 6 most common mistakes (holding your breath, squeezing your bottom or thighs, bearing down) and how to fix them
• Long holds and quick flicks, with exact reps, seconds and sets for every week
• A 4-week progression: learn, build, strengthen, make it automatic
• The Knack: the squeeze that catches a sneeze, cough or lift before it catches you
• Bladder training for sudden urges: urge delay and scheduled bathroom trips
• Habit levers that make it easier: fluids, caffeine, constipation, lifting
• A 3-day bladder diary and a printable daily tracker
• An honest timeline, and when to see a pelvic floor physical therapist or doctor

How you get it

A large-print PDF, sent to your email straight after you order. Print it, or read it on your phone.

Day 1 takes 6 minutes. Start tonight.