If you've been doing Kegels for years without results, you're not lazy or doing them wrong. You're missing two critical pieces that nobody told you about.
Let me guess: Your doctor told you to "do Kegels" and that was the entire conversation. Maybe you got a handout. Maybe they demonstrated the squeeze-and-hold motion. And you went home, did them religiously, and... nothing changed.
Here's the thing nobody mentions: for most women with bladder leakage, the pelvic floor isn't weak. It's stuck.
"Bladder leakage means weak pelvic floor muscles. Strengthen them with Kegels."
"Most women have tight, overactive pelvic floors that can't contract properly. Doing more Kegels on tight muscles is like doing bicep curls with your arm already flexed - you can't squeeze what's already squeezed."
This is exactly what happened to Alex Miller before she developed the Pelvic Floor Strong system. Years of Kegels, no improvement. Because she was treating the symptom (leakage) without addressing the cause (a pelvic floor that couldn't properly release AND contract).
Research from the Journal of Women's Health Physical Therapy shows that up to 30% of women perform Kegel exercises incorrectly, and many have hypertonic (overactive) pelvic floors that require release before strengthening.
The Mayo Clinic notes that effective pelvic floor rehabilitation requires addressing the entire "core canister" - not just isolated muscle squeezes.
This is where everything changes. Instead of jumping straight to strengthening (which doesn't work for tight muscles), the system addresses the problem in the right order.
Time: 5-7 minutes | Goal: Release tension so muscles can actually contract
Before you can strengthen anything, you have to release it. Think about making a fist: you can only squeeze as hard as you can open. If your hand is already half-clenched, your grip strength is garbage.
The release phase uses specific breathing patterns and gentle stretches to "reset" your pelvic floor to a neutral position. This is what most programs completely skip - and why they fail.
What you'll feel: A sense of the muscles "letting go." Some women describe it as finally being able to take a full breath for the first time in years.
Time: 5-7 minutes | Goal: Coordinate all four muscle groups
Your pelvic floor doesn't work alone. It's part of a system Alex calls the "core canister" - your diaphragm (top), pelvic floor (bottom), deep abdominals (front), and back muscles (back). When you sneeze, all four need to work together to prevent leakage.
The "layering" technique teaches these muscles to fire in sequence, building pressure management from the inside out. This is completely different from traditional ab exercises or isolated Kegels.
What you'll feel: A gentle "lift" sensation throughout your core, almost like putting on an internal support belt.
Time: 3-5 minutes | Goal: Make the system automatic
This is where the magic happens. Once you can release and activate, you practice using the system during the movements that actually cause leakage - coughing, sneezing, jumping, lifting.
The goal is to make the activation automatic. You shouldn't have to think "engage core" before every sneeze for the rest of your life. The movement integration phase trains your body to do it without conscious thought.
What you'll feel: Confidence. The ability to laugh, sneeze, jump on a trampoline without that moment of panic.
Most programs jump straight to Step 2 (strengthening). But if your muscles are tight and stuck, strengthening just makes them tighter. It's like trying to stretch a rubber band that's already stretched to its limit.
By starting with release, you restore the muscle's ability to function through its full range. Then strengthening actually works. Then you can apply it to real life.
This is exactly the approach used by pelvic floor physical therapists - but you'd typically pay $150-200 per session to learn it. The Pelvic Floor Strong program gives you the same methodology in video format you can do at home.
Based on customer feedback, most women notice initial changes within 2-3 weeks and significant improvement by 6-8 weeks. Some women with milder cases see faster results; more severe or long-standing issues may take longer.
The daily time commitment is 10-15 minutes. You can do the exercises anywhere - no equipment needed, no special clothing. Most women do them first thing in the morning or right before bed.
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