The Science Behind Pelvic Floor Strengthening
Beyond Kegels: Redefining Pelvic Floor Strengthening In the realm of pelvic floor strengthening, the Kegel has long held the spotlight. But is it truly the optimal solution, and is it...
ABOUT US
Backed by pelvic floor experts, trusted by healthcare providers
WELCOME TO LIM (LOW-IMPACT MOVEMENT)
Pelvic floor wellness, simplified
10 minutes a day
Just 10 minutes a day can help you build strength, improve control, and feel connected to your pelvic floor over time.
Multidirectional movement
Pelvic floor training works best when we add motion and coordination of the hips, spine, and pelvis — not isolating kegels.
Real results, naturally
No inserts, no devices, no subscriptions. Just natural, low-impact movement to support your pelvic floor every day.
THE PROBLEM
The pelvic floor is often overlooked, yet it plays a foundational role in our overall health
The pelvic floor plays a critical role in the body’s overall function — but it’s often neglected until issues arise.
These muscles do far more than support movement; they’re deeply involved in bladder and bowel control, core stability, and sexual wellness.
By taking action early to consistently train pelvic floor muscles, we can move from reactive treatment to proactive support and long-term well-being.
OUR SOLUTION
We're here to make training those muscles part of your routine
In just 10 minutes a day on our signature Sliding Board, the LiM Method offers functional, guided movement that trains your pelvic floor muscles in ways that feel intuitive and supportive.
WHY THE SLIDE
LiM is on a mission to kick kegels to the curb.
Kegels focus simply on strength. But like any muscle group, your pelvic floor also requires elasticity and integration with surrounding muscles to function at its fullest potential.
Our Movement Sessions are set on a Sliding Board to help stretch, lengthen, and activate your pelvic floor in a wide range of full-body motions. With consistency, this helps to improve stability and trains your pelvic floor to support you in everyday movements in your life.
YOUR PELVIC FLOOR COACH
Meet LiM Method Founder and mom of three, Jemila Medley.
LiM Method is led by founder Jemila Medley, a Pelvic Floor Occupational Therapist, Pre- and Postnatal Exercise Specialist, Diastasis Recti Expert, and a wife and mom of three boys.
Jemila previously owned a private pelvic floor therapy practice, where she provided clients with evidence-based care in the treatment of pregnancy- and postpartum-related pelvic floor issues.
She has extensive experience in exercise training and post-graduate pelvic health specialization specific to women. From her professional dance background to teaching a repertoire of fitness classes, Jemila has a passion for guiding women through exercise.
Now, Jemila combines her passion for pelvic health, functional low-impact exercise, and serving women with the LiM Method.
WHY LIM
Our Difference
LiM Method
Traditional Kegels
Pilates, Yoga, & Other Exercises
Kegel Medical Devices/Pelvic Trainers
Pelvic Floor Therapy
Multidirectional movement (a whole body solution)
Natural & non-invasive (no inserts needed, low risk)
Targets all layers of pelvic floor muscles
Both preventative & reactive
Accessibly priced
what your pelvic floor really needs
Busting Myths
Most of us were never taught how the pelvic floor works — or why it matters. We're here to bust the common misconceptions about the pelvic floor.
"Urine leaking is normal."
Most of us accept symptoms like urine leakage as “normal.” It's not. Leaking, even if it only happens when you sneeze or laugh, is a sign that something’s off — usually a mix of muscle tension and weakness.
"Kegels are the best pelvic floor exercise."
Pelvic floor wellness isn’t about doing one isolated exercise or solely chasing more strength by clenching with kegels. It’s about creating balance and connection through low-impact, multidirectional movement.
"Your pelvic floor is just your vaginal muscles."
This group of muscles isn’t just your vagina. It wraps around your entire pelvis, front to back, and plays a key role in everything from stability to bladder control to childbirth.
"Your pelvic floor pushes your baby out."
When it comes to birth, your pelvic floor needs to be able to relax and lengthen — not just push. A tight pelvic floor can actually make labor harder, increasing the risk of tearing or a C-section.
Frequently asked questions
How often do I need to do these exercises?
Since our Movement Sessions are just 10 minutes a day, we recommend incorporating them into your daily routine as consistently as possible.
Is this safe to do during pregnancy?
Yes. Our pelvic floor specialists and OB experts suggest this is an excellent habit to integrate into your pregnancy from the start. Because LiM is a form of low-impact multidirectional movement, it will help you prevent and/or improve pelvic floor related issues, as well as prepare your body for birth.
How do I know if I'm doing the exercises correctly?
Many people unknowingly compensate for weakness or tension with using the wrong muscles. The LiM Method Movement Sessions include step-by-step instructions and professional guidance from our Founder and Pelvic Floor Specialist, Jemila Medley, to ensure you're engaging the right muscles safely and effectively.
Can I do these exercises without the equipment?
Our LiM Sliding Board is the foundational piece in completing the expert-guided exercises provided in the Movement Sessions. The Movement Sessions cannot be purchased without the Sliding Board.
Who can benefit from pelvic floor exercises?
Any woman! The LiM Method Sliding Board and Movement Sessions can be extremely beneficial for preventing and improving pelvic floor issues. Pregnant and postpartum women can greatly benefit as well.
Stay Educated
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Pelvic floor muscles play a vital role in maintaining bladder control, yet many women struggle with weakened, overly tight, or dysfunctional pelvic floors that can later lead to frustrating issues...
How to Train The Pelvic Floor Muscles
The pelvic floor is a critical group of muscles that play a vital role in a woman's overall health and well-being. From bladder control to posture and daily comfort, these...
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