Absolutely. Connect is designed to start from the very beginning, and the foundational program assumes no prior knowledge of pelvic floor training. You'll learn what the pelvic floor is, how it functions, and how to connect to it before progressing into more challenging work. Every workout is fully coached by Caroline, so you're never left guessing whether you're doing something correctly. Many members start with zero experience and find the educational foundation to be one of the most valuable parts of the program.

Connect was designed for all women, not just those who are postpartum. While many members join after having children, the program addresses pelvic floor dysfunction at every life stage, whether you're navigating symptoms years after birth, dealing with prolapse, leaking, or core weakness unrelated to pregnancy, or simply looking for a smarter approach to strength training as you age.

Yes, and it's one of the most common reasons women join Connect. Leaking during exercise is a sign that your pelvic floor isn't managing pressure effectively under load, and it's something that can be addressed with the right approach. Connect's progressive pelvic floor workouts teach you how to coordinate breath, core, and pelvic floor function so your body can handle the demands of training without symptoms. Many members notice meaningful improvement within the first few weeks of the foundational program.

Yes. Leaking during high-impact or high-load movements is a sign of impaired pressure management: It can mean that your body isn't coordinating breath, core, and pelvic floor well enough to handle the forces you're placing on it. This can happen even in strong, advanced athletes. The solution isn't to push harder. It's to step back and rebuild the foundational mechanics that support heavy lifting, gymnastics, Olympic lifts, and explosive work. We recommend starting with our quiz to determine where to begin within Pelvic Floor Foundations, then progressing into Advanced Fitness or Return to Running once your foundation is solid.

Yes, this is the program for you. Pelvic floor issues like leaking, a mommy pooch, prolapse, and diastasis are actually incredibly common in active, fit women. These issues rarely come down to weakness. More often it's about coordination, pressure management, a strength mismatch between muscle groups, or habits of gripping and holding tension in all the wrong places. Your body may be strong but if those systems aren't working together, symptoms show up no matter how hard you train. The solution isn't to train harder or give up the things you love. It's to step back and rebuild the foundational mechanics that support every workout, every lift, and every run. We recommend starting at the beginning of Pelvic Floor Foundations, where we refine the important foundation your body needs to perform without symptoms. Once your foundation is solid, you can confidently progress into more advanced training with proper pressure and pelvic floor mechanics supporting every movement.

Absolutely. Even without pelvic floor symptoms, the principles we teach — including breathing mechanics, core control, hip strength, and pressure management — are the same foundations that support a healthy spine and full-body strength. Back pain is often a coordination and strategy problem rather than a structural one. Poor core coordination, limited hip mobility, inefficient breathing, and overuse of the lower back all contribute, and this program addresses all of them. Many women without pelvic floor symptoms join because they want a smarter way to rebuild their strength, and see real improvements in back pain, posture, and overall function as a result.

Yes. Back, hip, and SI joint pain are often not a structural problem — they're a coordination and strategy problem. The pelvic floor, deep core, diaphragm, and hips all work together as one system. When that system is out of sync, whether from poor breathing mechanics, muscle imbalances, or habits of gripping and holding tension, the lower back and hips end up overworking to compensate. This program teaches you how to restore that coordination from the ground up — breathwork that supports your spine, deep core control, hip and rib mobility, and progressive strength training that addresses root causes rather than chasing symptoms. Many women join without any pelvic floor symptoms and see significant improvement in their back and hip pain simply because they finally addressed what was actually driving it.

Yes — and this program may be exactly what you've been looking for. Traditional advice around prolapse often focuses on what to avoid. We take a different approach. Instead of a list of restrictions, we teach you how to manage pressure in your body, which is at the root of most prolapse symptoms. Every time you move, lift, or exercise, pressure builds inside your body. When it isn't managed well, that's when symptoms flare. Learning to control it is the key to feeling better, and it's exactly what this program teaches. From there, we show you how to apply those mechanics to real movement so you can build strength in a way that works with your body, not against it. Many women with prolapse have gone through this program and experienced real, lasting improvement; not by avoiding life, but by finally learning how to manage it. If you have prolapse, the goal isn't to shrink your world. It's to give you the tools to expand it.

It depends, and ultimately it's up to you. Everyone comes into this program with different goals, symptoms, and reasons for joining, so there isn't one answer for everyone. Some people are able to apply the pelvic floor and core concepts into their existing workouts and continue progressing. But others don't see improvement until they pause their old routine, because the extra training competes with what we're trying to change and reinforces the same habits that caused issues in the first place. As the program advances, the workouts become more total-body and more challenging, and most people eventually can't handle the added volume of another program on top. If progress stalls or symptoms linger, that's your sign that the other training is getting in the way, and pulling back usually leads to faster, more noticeable results. You can always add other workouts back in later once your mechanics and pelvic floor strategies are stronger.

We recommend pausing other activities for at least 8 days, and up to 3 weeks, when you first start. The movement patterns we're working to change are often the same ones being reinforced by your current routine, and doing both at once makes it hard to know what's helping and what's getting in the way. A short pause gives your body a clean slate to absorb the new mechanics. Once those are solid, many women successfully apply them to their existing training.

Yes. Connect includes access to a Facebook members-only community where you can ask questions, share progress, and connect with other women navigating the same journey. Our expert coaches actively moderate the community to help guide you, answer questions, and make sure you're never left wondering what to do next. In addition to the community, members have access to live Q&A sessions with Caroline on topics including running, workout programming, hip and knee pain, pelvic floor and bladder health, and more. You're never navigating this alone.

Yes. Every workout inside Connect is coached by Caroline Packard, DPT. You'll hear her voice, her cues, and her guidance in every session, including warmups, cool downs, form corrections, alignment notes, and breathing instruction. The experience is designed to feel like training directly with Caroline, not following a generic program.

Yes. New workouts are added to the Connect library regularly, so your training never plateaus and there's always somewhere to go. As the platform grows, so does your library.

You can access the membership through our website at connectpelvicfloorfitness.com. The app is also available for download on the App Store and Google Play, and can be streamed on Roku, Amazon Fire TV, and Apple TV, so you can train from wherever works best for you.

Connect is available at two price points to fit your needs. A monthly plan is available at $30.00 per month, and an annual plan is available at $180.00 billed annually. Both plans include full access to the membership and begin with a 14-day free trial. Please note that discounted subscriptions will automatically renew at the standard price.

Yes. Both the monthly and annual plans include a 14-day free trial so you can explore the full membership before committing. If you do not cancel before the trial ends, your selected plan will begin automatically and your account will be charged. You can cancel at least 24 hours before your membership renewal date to avoid charges.

Yes. Connect is HSA/FSA eligible through our partner Flex. To get started, visit our Flex page at withflex.com/shop/brand/connect-pelvic-floor-fitness and complete a short 2-minute consultation with a licensed provider. (Note there is a $15 consultation fee, which is also HSA/FSA eligible.) You'll receive a Letter of Medical Necessity within 2 hours, valid for one year. From there, purchase your Connect membership using a standard payment method, then submit your membership receipt and Flex Letter to your HSA/FSA provider for reimbursement.

Connect Pelvic Floor Fitness offers a 14-day free trial to ensure our program is the right fit for you before committing. If you do not cancel before the trial ends, your selected subscription plan will begin automatically, and your account will be charged. Annual & Monthly subscriptions are non-refundable once billing occurs. You may cancel your subscription at any time to prevent renewal at the end of the current billing period. Your access will remain active until the end of your paid term. Refund requests made through the Apple App Store or Google Play Store are subject to their policies and must be submitted directly through those platforms.

You can view our full Terms and Conditions on our website.