All your Core & Floor questions answered here

Stay on each module for as long as YOU need to. Some modules you may stay on longer than others, especially at the start. Please don’t move onto the next module until you understand the theory.

Some people will continue on with watching the theory videos of modules 1 to 3 so that they get a better understanding of all of the foundations but continue with the exercises in Module 1. This is totally fine. Just make sure that you are not progressing with the exercise videos if you are unable to do them.

It can take a while for the activation and exercise to sync together smoothly. This is totally normal. As long as the activation is there and you feel ok doing that exercise (no pain) then it’s ok to progress. If the activation isn’t there please refer to the “I’m struggling” section or book in with a physiotherapist for one-on-one care.

Of course! The videos are there for you to use throughout your access period. Please watch the theory videos as much as you need to and repeat the exercise videos over and over again!  

Some people get really excited at the start and try and do an exercise video every day or multiple times throughout the same day. This isn’t how the program is designed nor is it ideal for your pelvic floor, especially if it’s in a healing stage. Please just stick to the ten minutes every second day, especially at the start.

If once you start to build strength, you feel like doing a video as a circuit (repeating the exercise two or three times), then this is ok. As long as you can connect to your pelvic floor and core throughout. There is no point in doing a core exercise if you are just working your neck or shoulders. If you don’t use it, you lose it!

Sure is! There are many things that can affect your mind to muscle connection. Mental and physical fatigue and stress are the most common. Make sure you’re not overdoing it or trying to rush through the modules. Here are some things that can help:

* Take some time to rest. 

* Foam/cork roll or self massage ball muscles that may be tight and inhibiting activation of other muscles (hips, bum and back). There are specific sessions on this in the exercise library. 

* If you’ve been trying to do the sessions at night, try them in morning. Most people can activate more easily earlier in the day.  

* Close your eyes and/or use your hands on your muscles to guide them into doing what they should be (as shown in the videos)

* Try the lengthening video in the ‘I’m struggling’ section to help relax your jaw, hips, bum and pelvic floor 

No. Please wait until you have finished bleeding (either postpartum or during your cycle) to do this exam. Doing so whilst bleeding may increase the risk of infection. 

Please also note that this is a self-check. It does not replace a medical or allied health professional’s assessment. It’s like a breast self-check, you can check for lumps yourself but you are unable to diagnose yourself or fully examine your breasts without further tests and diagnosis by a health professional. 

This is common in people with a weak core. Try and just focus on the core during your lift and wrap technique for now. Don’t worry about lifting the pelvic floor. Once you are able to activate your core better, add in the pelvic floor again. 

Also try and do the wrap with your eyes closed and use your hands as guides for your muscles. Don’t push your muscles in but gently trace them. It’s like your trying to tell them what to do or give them directions. 

You can also try it standing up in front of a mirror or film yourself. People don’t often like this idea but its a really great way to see whats happening and for your brain to receive feedback. When you stand in front of the mirror you should see your core wrap as mine does in the video. 

This is common in people with a weak pelvic floor. It is also extremely hard to co activate (recruit more than one muscle at the same time – deep core AND pelvic floor). Often when you recruit your core, you lose your pelvic floor or worse, bear down. You can have your technique assessed by a pelvic floor therapist (this is a fab idea to ensure you’re doing everything correctly). 

For now, try and just focus on the pelvic floor during your lift and wrap technique. Don’t worry about wrapping the core. Once you are able to activate your pelvic floor, add in the wrapping of the core again.

Also, try and do the sssss sound if you aren’t already. It is amazing the difference activating your vocal cords can make to your pelvic floor activation. Try doing this with your eyes closed and visualising the pelvic floor.

If you haven’t tried feeling your muscles internally, I highly recommend doing so. It can really help you to identify where they are and what it feels like to activate them. If you are uncomfortable with inserting your fingers into your vagina, use a mirror and see if you can see movement in your perineum (skin between your anus and vagina) when you lift. It should move up towards your head when you lift and release back down towards your toes when you release. 

It depends on what “got it” means 😉

If you are unable to activate your pelvic floor or core please avoid moving through the modules and check in with a health professional (see my directory) to see what is going on for you and what can help. Without activation you won’t be doing the exercises correctly and you may cause injury or worsen your condition. 

If you are unable to do the full version of the exercise than that is ok. You can progress with the course just modify the exercises based on your need. The aim of Core + Floor is to give you a large knowledge base of exercises and ways to modify so that you can “do you” on any given day. This is covered throughout the theory and all videos live in the exercise library. 

Some days I do module one exercises and other days I’m jumping and running around. It depends on my symptoms, my life situation (sleep, stress, stage of my cycle etc). Listen to your body, tune in and respond accordingly. 

The course is repetitive and so you will get better and better with your technique as you continue. Please see the ‘I’m struggling’ section for more help or get in touch with B. 

No. Your belly should get smaller as you contract. Like you have stood on a can and crushed it. Your whole stomach should move away from your clothing on an exhale.

If you stand in front of a mirror and do it, you should see your belly get smaller. If you are pushing out, you are not activating correctly and you’re putting pressure on your connective tissue and pelvic floor. 

Your lower back should never hurt during exercise. If it is, it means you are not activating your core properly. Please stop what you are doing and get in touch. 

Your back muscles (that run down the sides of you spine) may be sore from exercise and activation. This is normal, especially if you have not activated them in some time. This type of sore should feel the same as when we do glute bridges and our bottom hurts. It should feel like your muscles have worked. 

If your lower back is hurting you may be using it instead of your core during exercises. This can often happen in the clams and leg lifts. Your torso should be still and there should be no crunching in the lower back. If you’re concerned about your technique please get in touch. We can arrange a one-to-one session to ensure you are doing it correctly. 

  1. Film yourself
  2. Stand in front of /use a  mirror 
  3. Get in touch or book a video one on one session with me and we can go through it

Neutral pelvis can feel uncomfortable when you first find it. This is often because your posture is out. If it causes you pain or discomfort, please don’t do it. Find a position that’s comfortable for you and exercise in that.

As you restore and strengthen, your body should align better. Try finding neutral pelvis again (you’ll be cued to do so during some exercises) and see if it feels different. Once it feels more comfortable, try using it for exercises. 

My Programs and antenatal classes can be watched on mobile, iPad, laptop, desktop and TV. 

If you have a Smart TV, you just need to use your internet browser (found the same way as you find YouTube on your TV).

If you don’t have a smart TV you can use ChromeCast or Apple TV or an HDMI cable. 

Whilst we don’t have an app (yet), you can save our website to your phone home screen. This enables it to work the same as an app. You will get instructions on how to do this after you sign up for my Program/s.

I often get asked why breathing in yoga is the opposite of many moves. When I did my PT course, none of what I’m teaching was thought about, let alone covered. Controlling intra-abdominal pressure is a relatively new concept to exercise. 

In Yoga or standard exercise, you will most likely be cued to breathe differently to how I teach. Most people add their Core + Floor techniques and “Do You” during other exercises classes and find it enhances their ability in these classes. This is what I do too. 

I also try not to overthink it, breathe normally and enjoy the exercise. If we overthink it, the fun will be taken out and we will be less likely to enjoy it. So please just do what feels right, add the Core + Floor techniques in if and when you can and otherwise, have fun!


Core + Floor is about controlling our intra-abdominal pressure and retraining our brain and body to work in sync. Bringing our pelvic floor and core with us rather than working against them (bearing down or out). 

However this can be hard and often we CBF 😉 (cant be f&*ked). So my advice here is to just breathe. Continue to exhale on the effort and ensure you don’t hold your breath as this often causes us to bear down and put excessive pressure on the pelvic floor. 

Try when you can but especially when you need more oomph (such as lifting a heavy object) to lift and wrap but please don’t freak out if you don’t. Breathing normally (as you know how to do) is key. 

During exercises like walking or running, please just try to breathe normally and let your muscle work in sync with your body (as we have been training them to do with Core + Floor foundations). If you can diaphragmatically breathe, that is even better! 

Avoid overthinking this – your body is epic. It knows how to move and breathe 😉

I have had a lot of people message me about this. They get this low abdominal ache after they start Core and Floor. It lasts a week or two and then goes.

The most likely cause of this is DOMS – delayed onset muscle soreness. This is from activating your pelvic floor and deep abdominal muscles for the first time in forever ;-).

So if it feels like a dull ache and similar to what you’d get in other muscles after exercising (like your bum and legs), then it’s probably just that.

However, if you’re concerned or you have signs of infection (offensive smell, inflammation, redness) or you just think hmmm this doesn’t feel right, always seek care with a health professional. 

I’m sorry! This is an issue with VIMEO, the video platform we use. They acknowledge that it is an issue and they are working on resolving it. 

I contemplated switching to YouTube but then you’d have to watch ads and I wasn’t ok with that.  

We are currently working on a new server and will be changing over in the next couple of months.

Until then, you can change the lock screen settings on your phone so that it doesn’t lock automatically.

You can also play the videos on your TV, computer or iPad and you won’t have this issue.

Again I am sorry for the inconvenience.

You will notice the antenatal classes are on Youtube though – apologies for the ads here. 

When the pelvic floor is healthy you want to spend as much time and effort contracting as you do lengthening. The pelvic floor needs to be able to contract, relax and lengthen and so we want to evenly focus our attention on all three functions.  When there is an imbalance in the pelvic floor, such as tightness you may need to focus more (and maybe solely if directed by your health care provider) on one function, such relaxing and lengthening until there is balance again. To focus only on lengthening, you can keep exercising but place your attention on lengthening with the inhale during exercise. A tight muscle does not mean it has strength or the ability to recoil (which is what we need the pelvic floor to do to prevent symptoms such as incontinence). Once you get to a point where the muscle has relaxed and you are no longer symptomatic with pain, bring back the contractions. You are best to be guided by your health care provider and have an individualised plan here. The key here is to address the cause of the tightness so that it doesn’t keep coming back and you can maintain balance in the pelvic floor (more on this in the pelvic floor lengthening video). 

I’m so sorry that’s happening. If you head the to setting wheel on the video (bottom right-hand corner) it will say 1080p, scroll across, and lower the quality right down to 240p. That would let them load and play with less disruption (hopefully none!) 😉 

Got a question that isn’t here? 

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