Inside Out – Pelvic Floor Safe Exercises Paperback

Inside Out: The Complete Guide to Pelvic Floor Safe Exercise

Pelvic floor problems can make it difficult to know which exercises are suitable, which exercises may increase symptoms and how to remain fit and strong.

Inside Out: The Complete Guide to Pelvic Floor Safe Exercise takes the uncertainty out of exercising with pelvic floor problems.

Written by Pelvic Health Physiotherapist Michelle Kenway, with an introduction by specialist Urogynaecologist Professor Judith Goh AO, who also reviewed the book’s principal content, this internationally bestselling paperback provides practical, evidence-based guidance for strengthening your pelvic floor and abdominal core and choosing pelvic floor safe strength, fitness and weight-management exercises.

Is This Pelvic Floor Safe Exercise Book Right for You?

Inside Out is designed for women seeking professional guidance about exercising with:

• Pelvic floor muscle weakness
• Bladder leakage during coughing, lifting or exercise
• Bladder or bowel urgency
• Bowel leakage
• Pelvic organ prolapse
• Pelvic heaviness or a vaginal bulge during activity
• Uncertainty about which exercises to choose, modify or avoid
• Pelvic floor concerns during menopause
• Pelvic floor weakness after childbirth
• Recovery following hysterectomy, prolapse repair or incontinence surgery, once cleared to exercise by a healthcare professional

The guide is suitable for beginners and women progressing their strength and general fitness.

What This Book Can Help You Do

Inside Out can help you:

• Choose pelvic floor safe exercises with greater confidence
• Strengthen weak pelvic floor muscles
• Learn beginner Kegel exercises with correct technique
• Activate and strengthen your deep abdominal muscles
• Build whole-body strength at home or in the gym
• Identify exercises that may increase pressure on your pelvic floor
• Modify abdominal, strength, fitness and group exercises
• Improve general fitness while managing pelvic floor symptoms
• Choose appropriate exercise for weight management
• Gradually return to exercise following pelvic surgery
• Reduce the uncertainty surrounding exercise with pelvic floor problems

What’s Included

Your Inside Out paperback book includes:

• Step-by-step pelvic floor exercises for beginners
• Techniques for correctly contracting and relaxing the pelvic floor muscles
• Deep abdominal core exercises with illustrated instructions
• A complete whole-body strength-training program
• Home and gym strengthening options
• Guidelines for resistance and weight training
• Pelvic floor safe fitness and weight-management exercises
• Abdominal, fitness and strength exercises that may need modification
• Strategies for modifying group exercise classes
• Guidance for returning to exercise following gynaecological or pelvic floor surgery

Key Book Features

• Co-authored by experienced pelvic health specialists
• Evidence-based and clinically informed guidance
• Clear, practical instructions
• Professionally photographed and illustrated exercises
• Beginner-friendly exercise options
• Home, gym and group exercise guidance
• Convenient physical reference to keep at home or take to the gym

National Recognition

Inside Out: Pelvic Floor Safe Exercises for Women has been used as a key resource in the Continence Foundation of Australia’s national exercise and pelvic floor education.

The Inside Out approach provides health and exercise professionals with practical guidance for helping women remain active while managing pelvic floor problems.

About the Author and Specialist Contributor

Michelle Kenway is an Australian Pelvic Health Physiotherapist with extensive experience in women’s pelvic health, pelvic floor rehabilitation and exercise.

She holds postgraduate qualifications in continence and women’s health physiotherapy and exercise for women. Michelle is internationally recognised for making evidence-based pelvic health information practical, understandable and accessible.

She is the creator of the Pelvic Exercises YouTube channel, which has more than one million subscribers, and has presented pelvic health education to physiotherapists, health professionals and medical specialists at a national level.

Professor Judith Goh AO is a specialist Urogynaecologist with extensive experience in female urinary incontinence, pelvic organ prolapse and other pelvic floor conditions.

Professor Goh wrote the introduction to Inside Out and reviewed the book’s principal content, contributing her specialist medical perspective to its pelvic floor information and exercise guidance.

Paperback Book Specifications

• Physical softcover paperback
• 90 pages
• Professionally photographed and illustrated
• Language: English
• ISBN-13: 978-0-646-50889-4
• ISBN-10: 0-646-50889-X
• Shipped to your nominated delivery address
• Separate Inside Out digital eBook edition also available

Important Information

Exercise recommendations may need to be modified according to your symptoms, health, fitness level and stage of recovery.

Seek clearance from your surgeon or healthcare professional before returning to exercise following hysterectomy or pelvic floor surgery. Women experiencing pelvic pain, difficulty emptying the bladder or bowel, or symptoms that worsen with pelvic floor exercises should seek an individual assessment from a qualified Pelvic Health Physiotherapist.

This book provides general education and exercise guidance and does not replace individual medical or physiotherapy assessment.

Exercise With Greater Confidence

Learn how to strengthen your body, support your pelvic floor and make more informed exercise choices.

Order the Inside Out pelvic floor safe exercise paperback for practical, professionally illustrated guidance you can keep readily available at home or take to the gym.