The Mana Guide to

the core & pelvic floor

Strengthen your core and pelvic floor 

and reclaim your body confidence!

(Because your bladder should not control your life)

If you’re tired of leaking every time you laugh, sneeze or work out,

then you probably already know that you need to strengthen your pelvic floor.

You don’t need me to tell you how frustrating it is to have to take a mental note of where the bathroom is every time you go out, or how stressful it can be to rush to the bathroom when you urgently need to go. RIGHT NOW.


Maybe you’ve heard that this is just a normal part of being a woman…

        ...that 2 out of 3 women leak after having a baby

        ...that 50% of women aged 45-59 experience leaking

        ...that 70% of women do NOT seek help or treatment for this problem!

Well, I’m here to remind you that just because it’s common, doesn’t mean it’s normal.



You’ve probably known for a while now that something isn’t quite right ‘down there’,

but you have no idea how to bring this up with your doctor without wishing the ground would just swallow you up. 

Maybe you’ve been so busy caring for your new baby that you just don’t have the time or the energy to do anything more than cross your fingers and hope it will fix itself. 

Or maybe that was you 5, 10, 20 years ago...but you’re still telling yourself that all these years later that it’s normal after you’ve had a baby and it’s all just a part of being a woman!

Because in an ideal world you’d be that strong and confident woman whose life isn’t controlled by her bladder. You wouldn’t need to stash pads and spare underwear in your bag or politely decline all offers of a drink because you know what happens next.

In an ideal world, you would laugh and exercise without fear of leaking, you’d be enjoying incredible, pain-free sex and you wouldn’t be worrying about that dragging sensation that feels like your insides are falling outside… (can that even happen??)

It’s easy to feel like we need to figure it all out on our own, but this is the loneliest, least effective way to a strong core and pelvic floor...


what if you could...

Reclaim your confidence and control over your bladder and bowel

Improve your pelvic floor symptoms without resorting to expensive and invasive surgery

Increase your sexual sensation and have better orgasms

Enjoy a healthy pregnancy and a smooth labour

Recover from childbirth or pelvic surgery faster

Reduce your risk of prolapse


The Mana Guide to

the core & pelvic floor

A comprehensive education and workout program that retrains and strengthens

your core and pelvic floor – for life!

This is the Ultimate Wellness Bundle that not only shows you exactly how to identify and understand your pelvic floor symptoms – but how to improve your pelvic health,

fix your symptoms and reclaim your body confidence!

This Guide has been created by a qualified physiotherapist and women’s health educator and is based on the highest quality research and best practice.

Here's what you get

what's inside the guide?


the mana guide to the core & pelvic floor

100 pages of essential knowledge to help you understand your core and pelvic floor

Anatomy and function of the core and pelvic floor muscles   

Overactive pelvic floor – When Kegels do more harm than good

Healthy bladder and bowel habits

How to avoid constipation (and how to sit on the toilet properly!)

Discover why you’re always busting in the middle of the night

Identifying symptoms and your risk of developing a pelvic organ prolapse

Flatulence and faecal incontinence

The effects of menopause on the pelvic floor

When to seek treatment

Women’s health physiotherapy – What to expect


complete core & pelvic floor exercise program 

complete workout program for your core & pelvic floor (over 100 pages)

How to protect your pelvic floor during exercise

Complete guide to pelvic floor-friendly exercises (and those to avoid) for cardio workouts,

ab exercises and strength training

A step by step guide to activating your core and pelvic floor the right way, including a series of pelvic floor exercises to tackle your specific symptoms

A complete exercise program targeting your core and pelvic floor

– Beginner, Intermediate and Advanced levels.

– Every exercise includes colour photos, detailed descriptions and the Advanced series includes progression ideas to take beyond the program as you continue to improve



Let's add it up!

the investment

I wanted to create Guides that are accessible to women at all stages of life,

from new mums to women hot flush-ing their way through menopause.

Here’s what you’re getting when you grab your Guide today:


The Mana Guide to the Core and Pelvic Floor - $ 67 value

Complete Exercise Program for Your Core & Pelvic Floor - $ 67 value

BONUS Glute Strengthening Workout Guide - $37 Value

When you add it all up, that’s a value of $171

Think about how quickly the bills add up with regular visits to a women’s health physiotherapist, plus doctor’s visits, plus referrals to specialists who may then suggest that surgery is your only option.

If you’ve been spending time and money looking for the right resources then you know how valuable this could be.

I have dedicated years and thousands of dollars in research and study to learn and package this guide for you into

an easy to follow format using only the highest quality evidence-based practice.


Total Value - $171

But you'll get access to everything for just $47!

Did you know that...


1 in 3 women

leak after having a baby

My commitment to you


I love to learn!

I am committed to professional development, so I always aim to keep up to date with the latest research and best practice recommendations. My promise to my Mana Wellness Tribe is that I will always keep you up to date.

If practice changes in the future, you will know about it!

If this Guide is updated, you will get a copy of the newest version COMPLETELY FREE!

That’s my promise to you.

Don't take my word for it...

success stories

The Mana Guide to the Core and Pelvic Floor is a wealth of information!

Rachel knows her stuff and is so quick to reply with answers and offer support!

Kylie, Melbourne

Hi, I'm Rachel!

curious about me?

Women’s Health Educator

Physiotherapist, Nutrition & Health Coach, Natural Fertility Educator

...and your biggest cheerleader!

I founded Mana Women’s Wellness with the mission to empower curious women to tune in to their own body’s intelligence, understand what it needs and recognise when it is signalling that something is not quite right.

I was sick and tired of watching family and friends struggle to find the help and support they desperately needed during their pregnancies and after birth. I was frustrated that incredible women were not getting the treatment they needed because of their location, their finances and because nobody was giving them any advice! I realised how many women believed that it was normal to leak after a having a baby, to experience pain during sex and to simply accept their symptoms as a part of being a woman. 

My goal is to educate and empower women at all stages of life so they can better understand their health and celebrate their bodies. The Mana Guide to the Core and Pelvic Floor is a collection of digital products that can instantly be downloaded wherever you are in the world. This Guide covers everything you need to know about your core and pelvic floor, and provides you with an incredible foundation for improving your symptoms and profoundly changing your life!

I hope that I can inspire you on your journey towards better health.

Rachel xx

Is this for you?

the mana guides are perfect for you if...

You already know that the pelvic floor is important, but you’re not entirely sure what it is or how to strengthen it safely

You’ve noticed signs of pelvic floor dysfunction and you know you need to do something…but you have no idea where to go, who to talk to or what to do next

You’ve been putting up with leaking, heaviness or pain for too long already and you’re ready to fix your symptoms once and for all

You’ve recently had a baby and noticed that your symptoms aren’t going away on their own, and now you’re wondering if you’re going to leak forever

You’ve been told that your only options are expensive and invasive surgery or to put up with your symptoms, but you’re determined to explore all of your options first

You want to understand what is happening inside your body and you’re ready to commit to an evidence-backed program so that you can improve your pelvic floor symptoms

now is the time

What are you waiting for?

Don’t let any more time pass by hoping your symptoms will disappear on their own.

If you’ve read this far, you owe it to yourself to honestly answer these questions.

What if just one lesson in this Guide…

Helps you to tune in to your body’s intelligence, understand what it needs and recognise when it is signalling that something is not quite right?

What if just one exercise in this Guide…

Helps you to improve your symptoms, your confidence and your sex life?

What impact will that have on your relationships, your health and your joy?

What would these changes be worth to you over a lifetime?

There is an extraordinary truth in the expression, “Knowledge is power”.

When you truly understand your body, you are empowered to make informed decisions about your health.


You have nothing to lose and everything to gain.

This is your chance to take control of your health, boost your confidence and

finally start living the life you deserve.

You might be wondering...

frequently asked questions


email me at

These ebooks are available as downloadable PDFs only. Once you purchase, you will be emailed the link.

You will have access to this link for 24 hours, so please download your Guides as soon as you complete your purchase before your link expires. Once you have your Guides saved to your device, they're yours forever! 


Due to the nature of digital products, all items are non-refundable.

All prices stated are US Dollars 

Let's do this!

are you in?

 © Mana Women's Wellness