01
Standard core work adds pressure
Traditional routines load heavy squats and crunches without teaching you to breathe through the effort.
For women with pelvic symptoms: Train again with your symptoms setting the pace.
Your AI coach builds a pelvic floor workout plan with three low-impact sessions a week, daily floor practice, fiber-focused meals and a written screen before any return to impact.
Pelvic Floor Restore is $19.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 3
- per session
- 10–40min
- meals a day
- 4
- between deloads
- 4wk
Pelvic Floor Restore your coach · online
Today · Monday
Foundation
10–40 min · from your plan
You: I had heaviness during squats yesterday, and my sleep score was low.
Your coach: Heaviness is a stop sign: no training today. Rest, and see your pelvic-health physio or doctor before your next session. I haven't changed your plan; we pick it back up once you're cleared.
Plan updated · confirmed in chat
The problem
Why standard programs fail the pelvic floor
02
Impact by date, not readiness
Most programs clear you to run or jump based on a calendar, not your actual floor strength.
03
Ignoring the bowel connection
Generic meal plans ignore fiber and fluid timing. Yours is built around about 30 grams of fiber a day and an early dinner.
The method
How your coach rebuilds your foundation
01
Release before you lift
Each week opens on your back with breathing and a full floor release, before the standing work later in the week.
RuleMonday starts lying down; loaded standing work comes midweek.
02
Symptoms set the pace
If you log leaking, heaviness, or high fatigue, your plan immediately adjusts to protect your progress.
RuleLeaking, heaviness or pain since last session turns today into down-training.
03
Pressure management on every rep
You learn to manage intra-abdominal pressure during movement, rather than just doing isolated kegels.
RuleRequires a breathe-normally load test on every carry and squat.
04
Fiber and bladder-calm menus
The menus are built around fiber, with an early dinner and a Bladder-Calm day that leaves out the common irritants.
RuleAbout 30 grams of fiber daily, with dinner done by 6 pm.
Your week
A typical week of Restore
Sessions run 30 to 40 minutes, and the symptom check before each one can turn the day into down-training.
- Mon: Foundation(Train)
- Tue: Walk, Daily Floor Practice(Active)
- Wed: Integration(Train)
- Thu: Down-Training and Hip Release(Active)
- Fri: Dynamic Control(Train)
- Sat: Walk and Impact-Readiness Screen(Active)
- Sun: Full Rest and Symptom Log(Active)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Postpartum women cleared at 6 weeks (vaginal) or 8 to 12 weeks (C-section)
- Women with a grade 1-2 prolapse or diastasis who want to keep training
- Runners and menopausal women managing leaking or new pelvic urgency
Pick another coach if
- Grade 3-4 prolapse, pelvic pain, or symptoms not yet assessed by a clinician
- Anyone under six weeks postpartum or seeking fast fat loss before symptom control
How this coach works
What Pelvic Floor Restore does, and what it leaves to your clinician.
- Your plan comes from Pelvic Floor Restore's written programme — the week, how load goes up, when it backs off and how it feeds you, as shown above — matched to your intake: goals, schedule, equipment, injuries and the health details you share.
- It is an AI fitness coach, not a clinician. It does not diagnose, treat or change medication, and it works inside the limits your clinician sets.
- When your wearable shows low recovery, today's session gets lighter. Planned deloads follow the programme's schedule, and you can ask for one in chat at any time.
- The programme was written for this coach and is checked by automated rules. No clinician has reviewed it, and none of the organisations below has reviewed or endorsed Agents4 Fitness.
After birth, start when your midwife or doctor clears you. Your coach follows the limits they set.
Leaking, heaviness or pelvic pain deserve an assessment by a pelvic health physiotherapist; your coach works within what they advise.
Sources you can read
Independent public guidance on exercise for this situation. Listed so you can check it yourself; these organisations have not reviewed or endorsed Agents4 Fitness.
- Physical Activity and Exercise During Pregnancy and the Postpartum Period (Committee Opinion No. 804)American College of Obstetricians and Gynecologists, 2020
- Postnatal care (NICE guideline NG194): recommendationsNational Institute for Health and Care Excellence (NICE)
- Pelvic floor dysfunction: prevention and non-surgical management (NICE guideline NG210): recommendationsNational Institute for Health and Care Excellence (NICE)
- WHO guidelines on physical activity and sedentary behaviourWorld Health Organization, 2020
- Physical Activity Guidelines for Americans (current guidelines)U.S. Department of Health and Human Services (ODPHP)
Not medical advice. Pelvic Floor Restore provides fitness and nutrition coaching only. Talk to your clinician before you start, and stop and get medical help if you feel unwell while training.
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Pelvic Floor Restore writes your first plan before you sign in. Month to month; cancel in a tap.
Pelvic Floor Restore
$19.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need a lot of equipment for these sessions?
Not much: a box or chair, a resistance band, a light dumbbell or two, and a low step. Sessions run 30 to 40 minutes. Missing something? Ask your coach in the chat to swap that exercise.
What if I have a bad night of sleep or high stress?
The app reads your sleep and resting heart rate from Apple Health or Health Connect. If your recovery is low, the coach makes today's session lighter to manage fatigue.
Will this cure my prolapse or diastasis?
This coach does not provide medical treatment. It programs low-impact strength and core work alongside your clinician's care, and a symptom check before each session turns the day into down-training when leaking, heaviness or pain show up.
How does the impact-readiness screen work?
Your plan carries the screen on Saturdays, with its tests and a clear pass rule: no leaking, heaviness or pain during it or in the next 24 hours. Its note says to wait until the eleventh week and two symptom-free weeks first. Passing is your cue to plan impact work with your coach and clinician.
Why is the nutrition plan focused on fiber?
Your menus are built around fiber, about 30 grams a day from oats, barley, lentils and prunes, with dinner done early. On days urgency is loud, switch to the Bladder-Calm menu, which leaves out the common irritants.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
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