Module 1: Women's Health: Pelvic Floor, Core & Diastasis — Complete Protocol

Ten sessions, in sequence. The first five lessons build awareness and anatomy — pelvic structure, diastasis safety, finding the pelvic floor, lying-down engagement and release, and the diaphragm-breath connection. The remaining five are integrated practices that progress from gentle pelvic-clock work to quadruped, asymmetric, and refined supine sequences. Designed for daily or alternate-day practice across roughly three weeks.

• Pelvic Anatomy — Understanding What You're About to Train (10 min)
  • Locate the two pelvic bones, pubic symphysis, sacrum, and sit bones on your own body.
  • Understand the four layers of pelvic-floor musculature and what each layer does.
  • Identify the urogenital diaphragm and why it matters for continence and intra-abdominal pressure.
  • Learn why the pelvic floor cannot be trained in isolation from the diaphragm.
  • See why most generic core programs miss this entire system.
• Diastasis Recti — How to Identify and Work With It Safely (7 min)
  • Understand diastasis as a connective-tissue separation, not a muscle tear.
  • Perform the self-check protocol Olga demonstrates step by step.
  • Recognise which everyday movements quietly worsen diastasis.
  • Learn which classical ab exercises to remove from your routine.
  • Understand why progress is non-linear and what realistic timelines look like.
• Finding Your Pelvic Floor — A Seated Introduction (8 min)
  • Locate your sit bones (ischial tuberosities) by rocking side to side on a firm chair.
  • Map the diamond-shaped region of the pelvic floor between sit bones, pubic bone, and tailbone.
  • Practise a first conscious contraction without bracing the abdomen or holding the breath.
  • Learn the most common mistakes — squeezing glutes, bearing down, gripping the inner thighs.
  • Build the body-awareness foundation every later session relies on.
• Pelvic Floor While Lying Down — Engagement and Relaxation (17 min)
  • Translate the seated awareness from lesson 3 into supine engagement.
  • Learn full, complete relaxation between contractions — the half almost no program teaches.
  • Modify for back issues and early postpartum with the side-lying variation.
  • Understand why a chronically gripped pelvic floor produces the same symptoms as a weak one.
  • Begin to identify whether your pattern is under-active, over-active, or both.
• Diaphragm and Breath — The System Your Pelvic Floor Lives Inside (14 min)
  • Understand the diaphragm as a tendon-and-muscle structure, not just a 'breathing muscle'.
  • See the diaphragm and pelvic floor as ceiling and floor of one pressurised abdominal cavity.
  • Practise inhale-descend / exhale-engage coordination — the core breathing pattern of the course.
  • Recognise paradoxical breathing patterns (chest-only, reverse) that disrupt the system.
  • Understand why poor breathing mechanics directly cause pelvic floor and core dysfunction.
• Pelvic Clocks and the First Integrated Workout (15 min)
  • Move through the pelvic clock pattern (tailbone forward / back / side to side).
  • Coordinate inhale-descend, exhale-engage through every position.
  • Connect lumbar relaxation to pelvic floor sequencing.
  • Integrate the awareness from sessions 1–5 into your first complete practice.
  • Establish the rhythm and pace of the remaining four workouts.
• Complex Training — Quadruped Variations and Progressions (21 min)
  • Take the pelvic floor work from supine and seated into quadruped (all fours).
  • Add coordination challenges: opposite-arm-and-leg, contralateral patterns.
  • Maintain the breath-floor link under load.
  • Use the progression scale to choose the right difficulty for today.
  • Recognise when to drop back to lesson 6 if a movement falls apart.
• Cross-Legged Training — Working One Half at a Time (25 min)
  • Sit cross-legged or modify (legs straight, chair-supported) for hip range.
  • Learn to engage one half of the pelvic floor independently.
  • Build the fine control that bilateral exercises miss.
  • Translate left-right asymmetric work into a more functional, integrated pelvis.
  • Notice and address side-to-side differences in your own activation.
• Advanced Supine Work — Sacrum, Sit Bones, and Refined Coordination (22 min)
  • Return to supine with sacral and sit-bone awareness as cues.
  • Layer breath, sacral nutation, and pelvic floor sequencing.
  • Choose the appropriate progression based on how the session feels in your body today.
  • Address common mistakes — pushing through, bracing, holding the breath.
  • Begin building the maintenance practice you will keep after the course ends.
• Final Workout — Bringing the Whole System Together (28 min)
  • Bring the full sequence together — quadruped, seated, supine — in one practice.
  • Demonstrate the breath-pelvic-floor coordination as automatic, not effortful.
  • Apply the principles you have learned without external cues.
  • Identify your three or four anchor exercises for ongoing daily practice.
  • Close the program with a clear maintenance plan.