Pelvic Floor Safe Exercise DVD for Women – ‘Inside Out Strength’

‘Inside Out Strength’ – Pelvic Floor Safe Exercise DVD

Pelvic floor and whole body strength and toning exercise workout for women

  • Inside Out Strength DVD by Physiotherapist Michelle Kenway

    Pelvic Floor Safe Workout DVD

    Learn More


Designed by health professionals to help women exercise safely and effectively, this innovative exercise DVD allows you to exercise with absolute confidence in your exercise routine.

Inside Out Strength is presented by Australian Pelvic Floor Physiotherapist Michelle Kenway.

This unique exercise DVD combines Michelle’s unique combination of expertise in women’s exercise and her in-depth understanding of pelvic floor strengthening exercises for women.

Michelle has teamed up with Midwife Cathie Lane to present this complete pelvic floor safe strength training program.






Benefit from Expert Physiotherapy Guidance

This pelvic floor safe strength workout is designed for women with:

  • Pelvic floor weakness
  • Prolapse (bladder, bowel, uterine or rectal)
  • Previous prolapse surgery
  • Previous hysterectomy
  • Pelvic floor dysfunction
  • Bladder or bowel control problems

Inside Out Strength is the ideal strengthening and toning workout for women.

It is designed upon pelvic floor safe exercise principles and caters to women from beginners to more advanced levels of fitness and strength.

This DVD also caters for women with neck, back, knee and/or shoulder problems with exercise modifications and safety guidelines.

Inside Out Strength DVD is available worldwide in formats suited to both the US and rest of world.

DVD Overview

Inside Out Strength shows you how to:

  • Pelvic Exercises DVDExercise with correct techniques and exercise modifications necessary for pelvic floor safe strength exercise
  • Strengthen your pelvic floor muscles with correct technique in a range of progressive positions
  • Tone, firm and strengthen your whole body- thighs, butt, back, chest and arms
  • Increase your lean muscle with safe exercise for better long-term weight management
  • Regain fitness, strength and control.
  • Exercise with confidence.


Inside Out Strength features two sections – each with a user friendly menu to allow the viewer to customize their workout to suit their needs and available time.

Section 1 features:

  • Demonstration of a complete program of pelvic floor safe strength exercises
  • How to perform correct pelvic floor exercises (Kegel exercises)
  • How to make simple yet necessary techniques and exercise modifications to keep strength exercises safe, pain free and effective
  • Appropriate pelvic floor and strength exercises for the home or gymnasium setting
  • Section 1: running time 42 minutes.

Section 2 features:

  • 38 minutes of guided strength workout to exercise along with
  • Strength, toning and firming exercises for the legs, butt, back, chest, upper body
  • A variety of progressive pelvic floor exercise positions to promote increased pelvic floor strength
  • Pleasant soundtrack
  • Optional strength exercise progressions providing increased challenge
  • Section 2: running time 38 minutes.

Total DVD running time: 60 minutes

DVD format: Inside Out Strength is compatible with DVD players world wide, available in dual formats: PAL for world wide distribution and NTSC for United States

Michelle Kenway Inside Out Strength

Michelle Kenway is a Pelvic Floor Physiotherapist and exercise instructor for women. Along with Professor Judith Goh, Michelle co authored the internationally acclaimed exercise guide “Inside Out – the essential women’s guide to pelvic support”. She is a pelvic floor health and exercise presenter and has been involved in the design and presentation of The Continence Foundation of Australia’s Pelvic Floor First training program. Michelle is recognized worldwide for her expertise in designing and promoting pelvic floor safe exercise for women. She is married and is an active mother of two boys.

Inside Out Strength is available worldwide from our Pelvic Health Store

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We Welcome Your Comments



    I have problems with my bladder having weak muscle around it

  2. Hi Michelle,
    I hope you can give me some advice.
    After two heavy babies and difficult deliveries I had a severe prolapse. I then had a hysterectomy and my bladder tapped up. I was told not to lift more than 4 kg for 3 months which I did for 6 months to be safe.
    It seems that now, 2.5 years after surgery at age 42, symptoms are recurring. I feel misinformed and I am very discouraged. I don’t want another surgery but I am afraid of the “decrease of quality of life” with the worsening of yet another prolapse.
    I have been attending exercise classes three times a week thinking I was doing something good. Only now by reading further I am realizing that I have been doing exercises that might have already done some damage.
    I just found your website and I am wondering if your dvds (and if so which ones) can help me.
    I am feeling heaviness in the vagina and feel like urinating even when there is not much urine.
    Do you ship to Germany?
    Thank you for your work and expertise.

    • Michelle Kenway Physiotherapist says

      Hi Sonja

      First & foremost do you have pelvic floor physiotherapists in Germany? I am fairly sure you do and I suggest this as a good option for you to help you manage. It may be worthwhile asking about your suitability for a support pessary to help you manage your children and your symptoms without further surgery at least in the short-term.

      Yes we do send to Germany, both of the Strength & Core and the Pelvic Floor Safe Inside Out DVD are pelvic floor safe workouts appropriate and intended for women with prolapse problems. You can see these at our product page.

      All the best

      • Hi Michelle,

        thank you for your quick reply.
        I was trying to find out about pelvic floor physiotherapists in my area. There is one who offers it, but am not sure how to figure out if they are good. I guess I just have to try them out. I hope I can judge their expertise.

        Would a pessary just give you relieve as you wear it or actually prevent the prolapse from getting worse? I tried one looking like a cube before the operation but could not get used to it.

        Are the books and dvds you offer similar or is it worth getting both?
        I am interested in the Strength & Core Workout DVD, Pelvic Floor Safe Exercise Book, Prolapse Exercises Book and DVD Saver Pack.

        One more question, my gynecologist told me with Kegel exercises you can only stop a prolapse from getting worse. On the internet some people claim the Kegel exercises actually made it better. What’s your experience? Am I putting my hope in something that does not work?

        Thanks again!

  3. Hi Michelle,
    I am so thankful to have found your website. It is hard to find good information here in the US. I have a low grade bladder prolapse that started after my hysterectomy. My doctor’s only advice was to do Kegels and then had no information about how to do them correctly or how many, etc. So, thank you so much for putting this information out. I bought your DVD and book and love it as another resource to refer to. I had a question concerning the exercise video. On the lunges, do you only use your thigh muscles to push yourself back up, or can you use your buttock muscles ( by squeezing them) as well. I really felt it in my thigh muscles the next day after doing it the first time,and it would be nice to tone the butt at the same time. I just want to make sure that I don’t do anything wrong to aggravate my condition. Again, thanks so much for this great service you provide for women out there struggling with these problems! Cheri

    • Michelle Kenway says

      Hi Cheri

      Thanks so much for your comments and kind feedback.

      Re pelvic floor safe lunges that tone your butt too – if you push down through the heel of the front foot as you return to standing, this will strengthen and tone your thighs and your buttock on that same side too. Using this technique of pushing down through the front foot on return to standing won’t increase pressure on your prolapse, just try to avoid lunging too deeply to keep your lunges pelvic floor safe. Don’t forget you can add dumbbell weight as well as shown on the DVD, again just keep them a manageable weight so that you don’t strain.

      All the best Cheri

  4. Dear Michelle
    I had a TAH hysterectomy 11 weeks ago and want to start toning up as i have an awful swollen belly. I am scared that i might do damage so wanted to know what exercises are safe and will be best to tone up. Will your dvd help me.

    • Michelle Kenway says

      Hi Lisa
      Thanks for your comment/question. Abdominal swelling can persist for quite some time post hysterectomy – good idea to check with your specialist if you are still concerned to ensure that your healing is on track.

      The Inside Out DVD is designed as a pelvic floor safe strength/toning exercise workout for women. It incorporates only those exercises I have used successfully and safely for many years with ladies who have had previous hysterectomy or prolapse surgery.

      I hope this helps you out

  5. Hi Michelle,

    I have been diagnosed with SI joint dysfunction and am in constant discomfort. I had a hysterectomy three years ago but was in discomfort before my surgery, so I have been suffering with this pain for too long. I am on Cymbalta which helps my pain. My orthopedic doctor said no form of PT would ever help me. I have been doing a few exercises from your Youtube vidoes and can feel a little relief. I am wonder which DVT would be best for me. Thanks for being there for all these people with such terrible discomfort.

    • Michelle Kenway says

      Hi Lori
      You have been living with this awful discomfort for a long time. Do you live in the US? There have to be physiotherapists there that specialise in SIJ dysfunction. The SIJ can move out of alignment resulting in chronic buttock, leg and/or pubic discomfort as you are no doubt well aware. Massage will often provide temporary relief from the associated muscle spasm however unless the pelvis is correctly realigned the spasm will recur. Unfortunately I haven’t made a DVD for women with SIJ discomfort however I do have a video on pelvic stability exercises you may have already seen here These are often the types of pelvic stability exercises used to strengthen and stabilise the pelvis however the pelvis needs to be correctly aligned from the outset to reap the benefits and the exercises need to be appropriate to those muscles that require strengthenening. I thnk it would be worth doing some thorough research on trained therapists in pelvic realignment as a start and see what you can find. Let me know how you go.
      Kindest regards & good luck!

  6. I am trying to figure out how to get the information in the USA? Is ordering from this website the only way?

  7. Do you think step exercises are safe? I went to a class yesterday, I used to do step aerobic classes about 8 years ago.

    • Michelle Kenway says

      Hi Debra
      I think that low stepping can be ok for many but not all women. High steps and jumping off or onto the step will load the pelvic floor as will the use of heavy weights. Keep it to stepping not jumping and keep the step low. If you notice pelvic floor symptoms increase, then stop. Hope this helps Michelle

      • Thanks, I am 62 and had prolapse surgery and hysterectomy 18 months ago. Have had lots of stomach and bowel problems since the surgery. I clogg ( like tap dancing) but I am careful not to jump. Think I may pass on the step class. Going to get your video. I have been hesitant about exercising because I am afraid. I will not do it correctly.

  8. Thank you Michelle. I think it’s a real shame that there is not much guidance about returning to exercise after these op’s and similar conditions. No wonder your blog is so full of questions and informative responses! Thank you! I ordered your DVD last night.

    Many thanks,


    • Michelle Kenway says

      Yes Carrie, I agree it is such a shame that sometimes women don’t receive or just can’t access the guidance they need. Thanks so much for your feedback!

  9. Hello Michelle

    Please could you tell me would the exercises on your DVD be beneficial to women who have had a TVT (transvanginal taping) operation?

    Many thanks

    • Michelle Kenway says

      Hi Carrie
      Yes this is a pelvic floor safe DVD designed to help women to exercise and avoid undue pressure on the pelvic floor. After TVT women need to understand pelvic floor safe exercise, and this strength DVD is designed as a pelvic floor safe exercise DVD.

  10. Hi Michelle
    Can you asnwer another question about the DVD please?

    When I do lunges, I find that I am moving my front knee over my toes which I know is wrong. I am also finding it hard to balance- I do the exercises bare foot and suppose that wearing trainers would be better ( I am doing them at home on a carpeted floor.)

    The other issue is I find I am using my BACK foot to push back up- especially my toes and as I already have arthritis in my big toe joint want to avoid putting more strain on it.

    How can you suggest I a) stop moving my knee beyond my toes, b) keep my balance and c) push back up with my leading foot not my back foot?


    • Michelle Kenway says

      Hi Glynis
      Thanks for your questions – these are problems I often see so yes I can help you out here.

      1. Yes if you are having trouble with your knee coming forward you need to have a long lunge position, and as you rightly say this can challenge your balance. There is no reason why you can’t do the long lunge position with one hand supporting your body on the back of a chair or somthing about waist height. In classes I often use the exercise ball, place it to the side of the body (the same side as the leg that is backwards in the lunge) and use it as a balance support. So use some thing to support your body to allow your long lunge.

      2. Ok once again if you are wearing joggers with a straight firm last (base) this will help minimise strain on your big toe. The other trick I have found to reduce pressure on the toes with arthritis is to use a little wedge or platform under the back foot. You can make a low wedge for your back foot using something like a small brick up against your skirting board and a short piece of wood sloping gently down to the ground from the brick, then place your back foot on the wood platform so your heel is about skirting board height sloping down supporting your whole foot which stays flat on the board. This prevents your toe joints from bending and beig placed under strain. Once I hope this is not too long-winded it is a little difficult to describe without a stick drawing!

      Let me know if you have any further questions Glynis

  11. I have been working at this DVD for a couple of weeks and love it! After a repair operation many years ago I’ve been wary of working out but this makes me feel confident. it also makes me realise how wrong I was doing other exercises such as wide leg squats! I’m still finding the Bridge tricky- seem to be lifting with my thighs not through my heels and it’s straining my back a bit ( any tips??) but otherwise am really pleased.

    • Michelle Kenway says

      Hi Glynis
      Great to hear! Bridge is a great exercise for strengthening hips, buttocks and low back. When I see problems it is usually because women lose the ineward curve in their low back as they lift their butt upwards off the ground. Try to work in a small range rather than bridging up too high,even if you just lift your butt off the mat always keeping the action pain free and be conscious of not tilting your pelvis backwards (which flattens your low back curve) as you lift your body. Let me know how you go with this modification Glynis

  12. Hi
    My name is Caroline, I have tried to track down your DVD in the UK to no avail! I was first diagnosed with a cystocele when I was 35 after my second son and went to physio for a year. Unfortunately five years on I now have a slight rectocele and a rectal prolapse. Of late I have had awful stomach pains, groin pains, lower back aches and I know it is due to severe constipation. I am relying too much on laxatives these days and really feel that I am afraid to exercise properly. I am only 40 and feel like I am falling to pieces! I am a teacher which doesn’t help any routine toilet habits and need to start taking more care of myself. I really don’t want to have surgery yet.
    Is there anywhere else I can get your DVD??
    Looking forward to hearing from you
    Kind regards

    • Michelle Kenway says

      Hi Caroline

      Thanks for your message – we do send Inside Out Strength DVD to the UK weekly so you can buy online using this link to this site. Ladies in the UK are also able to purchase Inside Out Strength DVD online from Stress No Morewho are our UK distributors.

      Finally it does sound as though constipation is a big issue for you that really needs to be addressed. Have you seen a dietician to help you? Your diet will be a big factor in managing this in addition to your pelvic floor exercises and your bowel emptying technique. It is worth watching this bowel emptying video and you may wish to read this information on rectal prolapse exercises and constipation and prolapse.

      Best of luck

  13. Hi – your advice would be much appreciated as to which DVD etc I should ask you to send me please. I have a bladder prolapse – am OK in the morning for about a couple of hours after which I just can't walk about at all so need to put my feet up the wall for about half an hour and that sets me up for barely an hour then have to revert to feet up wall – am a wreck by the end of the day.  My husband is immobile and needs hoisting from bed to chair and commode etc and it is I am sure through heaving him around that this prolapse has occurred.  As a 24/7 carer I don't have time even to think about doctor's appointments etc and am hoping to get through this by doing the right exercises etc.  Any chance that you feel optimistic on my behalf ?  Hope so!  Kind regards  Valerie

    • Prolapse, pessary and exercise

      Hi Valerie

      My immediate thought is to ask whether you have seen a gynaecologist and whether a pessary has been discussed as an option to help you alleviate your symptoms immediately. There are different types of pessary that sit within the vagina and support a prolapsed bladder, thereby alleviating that horrible dragging sensation you describe, particularly after caring for your husband with the physical demands involved. A pessary needs to be fitted by a gynaecologist. If well fitted and functioning well, it will allow you to continue to care for your husband and at the same time alleviate your symptoms.

      With regards to strengthening Inside Out Strength DVD is designed to help women such as yourself with pelvic floor dysfunction to strengthen safely, improve pelvic support without aggravating their symptoms further. This consists of pelvic floor safe functional strengthening that would assist you to stay strong for the physical demands required of your body.

      Finally have you considered seeking an appointment with a pelvic floor physiotherapist to help you to improve your pelvic floor support? This is another option available to you too.

      I hope this helps you with some direction Valerie
      Best wishes