Your pelvic floor,
in 8 weeks. Personal.
Take the 2-minute quiz. Get a program built for your stage, your body, your life. Postpartum to menopause and back to athlete.
Built on pelvic floor physiotherapy clinical standards
Programs built like clinical care, delivered like a daily habit.
What pelvic floor physios do in clinic, structured into a 6 to 12 week home program you can actually finish.
Built for your stage
Postpartum, perimenopause, athlete, prevention. Every program is matched to a specific life stage. No generic kegels.
Clinical standard
Same protocols pelvic floor physiotherapists use: progressive loading, breath coordination, functional integration, hormone-aware sequencing.
10 minutes a day
Short, focused daily sessions you can do at home. No equipment needed. Consistency over intensity.
Find your program
Six programs. One for every stage.
Each program runs 6 to 12 weeks. Lifetime access. Start whichever one fits today, switch later when your stage changes.
Pelvance Recover
Postpartum 0–12 mo
12-week recovery program built for the first year postpartum.
Learn morePelvance Restore
Active mom · 1–5 yrs postpartum
8-week program for moms 1-5 years past birth who still feel the gap — leaks during workouts, weakness in the core, or that 'something's off' feeling.
Learn morePelvance Refine
Athletes · stop leaks under load
6-week performance program for active women — runners, CrossFitters, lifters.
Learn morePelvance Renew
Perimenopause · 40–55
10-week program built for hormonal change.
Learn morePelvance Reset
Menopause · 55+
12-week program designed for tissue change and bone health post-menopause.
Learn morePelvance Ready
Prevention · pregnancy prep
6-week prevention program.
Learn moreSee it before you buy
This is the actual app, not a PDF
A guided session every day, a short lesson, check-ins, an AI coach and progress that adds up. Run a real session right here.
Try a real session
Three guided exercises with rest in between. Press play.
Press play. This is a real session.
Three guided exercises with rest in between, running live — big cues and a countdown to the next move, exactly like inside the program.
- Guided timer for every one of 17 exercises
- Daily lesson, reflection and symptom check-in
- AI coach and streaks to keep you going
And the rest of the app
Today's lesson
Breath drives the floor
Your pelvic floor moves with every breath — it drops as you inhale and lifts as you exhale. Today you feel that rhythm before adding any load.
Reflection
When did you feel most in control today — and what was your breath doing?
How in control did you feel today?
Any symptoms?
Note: felt the lift more easily today.
Pelvance Coach
Pelvic floor, your stage
23
day streak
342 points · longest 47 days
Consistency
Gold badge
Core Reawakened
Silver badge
The evidence
Why most pelvic floor advice misses.
Standard advice is do your kegels. That isn't enough, and for women with hypertonic pelvic floors, prolapse, or diastasis, it's actively wrong. Different stages need different work.
Postpartum needs diastasis closure before strength. Perimenopause needs hormone-aware loading. Athletes need force tolerance. Pelvance starts with your stage and gives you the right protocol, the same way a pelvic floor physio would.
- Progressive loading per Pelvic Floor Physiotherapy guidelines
- Breath + intra-abdominal pressure coordination drills
- Stage-specific protocols (postpartum, peri, post)
- Functional integration: squat, lift, run, sneeze
Pelvance is education + movement programming. Not medical care.
For most women, structured pelvic floor work at home moves the needle fast. For severe symptoms (heavy prolapse, constant pain, post-surgical recovery), please see a pelvic floor physiotherapist first. We'll still be here when you're ready.
How Pelvance is builtReady to start?
Two minutes. No card needed. You'll know your stage and your program before you finish your coffee.
Take the 2-min quiz