Pelvic Floor Therapy & Core Recovery Programme
 

Hamilton Women’s Pelvic Health Support
Your pelvic floor muscles are a vital group of muscles located at the base of your pelvis. They support your bladder, uterus and bowel, and play an essential role in continence, core strength, sexual function and overall stability.

When these muscles are not functioning properly, many women experience symptoms that affect their confidence, comfort and ability to exercise. The good news is that with the right guidance and exercises, your pelvic floor and core can become stronger, more coordinated and more supportive again.

At Hamilton Body Therapy, this programme helps women restore pelvic floor function so they can return to exercise, movement and daily life with confidence.
 

Do You Experience Any of These Symptoms?

Many women experience pelvic floor symptoms without realising they are connected.

You may benefit from pelvic floor therapy if you experience:

• leaking urine when coughing, sneezing, laughing or exercising
• loss of confidence when running, jumping or training
• a feeling of heaviness or pressure in the pelvis
• lower back pain that doesn’t fully resolve
• abdominal separation after pregnancy (Diastasis Recti)
• difficulty returning to exercise after having children
• pelvic floor changes during peri-menopause or menopause
• symptoms after hysterectomy surgery
• being told you have a “weak core”

If you recognise two or more of these symptoms, your pelvic floor and core system may benefit from targeted retraining.

You are not alone — pelvic floor dysfunction affects up to one in three women.

Why Pelvic Floor Health Matters:

A healthy pelvic floor allows you to move, exercise and live comfortably.

When pelvic floor function is reduced, many women stop exercising due to fear of leaks, discomfort or prolapse symptoms.

However, regular exercise is extremely important for long-term health and helps support:

• heart health
• bone density and osteoporosis prevention
• balance and fall prevention
• hormone regulation
• energy levels and mood
• sleep quality

Supporting your pelvic floor allows you to stay active and strong throughout every stage of life.

What Makes This Programme Different

Many women are told to simply do pelvic floor exercises (often called Kegels or “squeeze and lift”).

While these exercises can help, they are only one part of the solution.

Your pelvic floor does not work in isolation.
It works together with your breathing, posture, abdominal muscles and overall movement patterns.

This programme focuses on retraining the entire core system so that your pelvic floor activates naturally when you move.

The programme combines:

• pelvic floor muscle training
• breathing and diaphragm coordination
• core strength and stability work
• functional movement retraining
• progressive strength exercises

This integrated approach helps your body rebuild automatic pelvic floor support during everyday movement.

How the Programme Works

The programme runs over a minimum of 10 weeks* and combines guided sessions with simple home exercises.

Weekly Guided Sessions

Each week you will attend a 1-hour session where we focus on:

• pelvic floor activation
• breathing and core coordination
• safe strength exercises
• functional movement training

These sessions are designed to help your body learn how to use the pelvic floor during real movement, not just isolated exercises.

Simple Home Exercises

You will also receive access to short exercises through an online portal.

These take around 15 minutes and reinforce what you learn in the sessions so you build long-term strength and habits.  Many women begin noticing improvements within 6 weeks, with stronger results by the end of the 10-week programme. Some symptoms are not suitable for the homework in my portal, if this is the case, you will be given a more personalised program

*Some conditions take longer then 10 weeks, and this will be discussed prior to committing. 
 

Who This Programme Is For

This programme supports women in Hamilton and the wider Waikato region, including Rototuna, Chartwell and surrounding areas.

It is ideal for women who want to:

✔ improve pelvic floor strength
✔ reduce bladder leaks during exercise
✔ rebuild core stability after pregnancy
✔ safely return to running or gym training
✔ manage mild prolapse symptoms
✔ strengthen the core after hysterectomy
✔ stay active during peri-menopause or menopause

No previous gym experience is required.

The exercises are adaptable and suitable for most fitness levels.
 

What Women Often Notice After the Programme

Many clients report:

• fewer leaks during exercise
• improved pelvic floor strength
• better core stability
• reduced lower back pain
• increased confidence returning to movement
• improved posture and breathing
• feeling stronger and more connected to their body

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Frequently Asked Questions

Can pelvic floor exercises help bladder leaks?

Yes. Pelvic floor muscle training is one of the most effective non-surgical treatments for urinary incontinence and pelvic floor dysfunction.

How long does it take to strengthen the pelvic floor?

Many women notice improvement within 6–10 weeks of structured pelvic floor training.

Can I do this programme after hysterectomy?

Yes. The programme can be adapted for women recovering from hysterectomy or experiencing pelvic floor symptoms afterward.

Can this help with prolapse symptoms?

Exercise programmes that strengthen the pelvic floor and core can help improve support for pelvic organs and reduce symptoms in mild cases.

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Ready to Improve Your Pelvic Floor Strength?

 

If you’re ready to improve pelvic floor function and return to exercise with confidence, I would love to help.

Contact Hamilton Body Therapy today to learn more or reserve your place in the next programme.

You are not alone. Pelvic floor symptoms affect up to 1 in 3 women — but many never seek support.

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