Introducing the LiM Method
A LOOK INTO HOW IT WORKS
OUR PHILOSOPHY
Pelvic floor muscle training powered by natural movement
Like a dancer who moves with both power and grace, your pelvic floor needs a balance of strength and flexibility — and daily low-impact movements are the most effective way to get there.
Every LiM Bundle includes access to our library of expert-guided Movement Sessions that encourage your pelvic floor muscles to be both adaptive and well-integrated with the rest of your body so they function at their fullest potential.
A trained pelvic floor supports all seasons of life
For many women, pregnancy is the first time we begin to prioritize pelvic floor health.
But research shows that maintaining wellness of the pelvic floor muscles pre-pregnancy — even years before — can help the muscles stay healthy and recover better during pregnancy and in postpartum.
The LiM Method encourages pelvic floor wellness at all stages of life, whether you’re expecting, postpartum, silently struggling with pelvic floor issues, or are simply interested in tapping into the potential of the under-utilized muscle group.
HOW IT WORKS
Kick start your pelvic floor wellness routine
Ready to get started? Here’s how the LiM Method works — simple, supportive steps to get you moving and feeling stronger from the inside out.
STEP 1
Purchase the LiM Bundle
Get started with the LiM Bundle, which includes our signature Sliding Board and Number Mat, its accessories, and access to our curated Movement Sessions — no subscription required.
STEP 2
Access our Movement Sessions
Led by LiM founder Jemila Medley, our library of Movement Sessions train your pelvic floor with low-impact, natural movements to support the muscle group’s long-term wellness.
STEP 3
Commit to 10 minutes a day
Guided movement on your LiM Slide Board each day helps to maintain pelvic floor wellness and build strength overtime.
Get to know your LiM equipment
1
Sliding Board
Made from 100% recycled plastic, the LiM Sliding Board promotes seamless gliding that you’ll practice in our Movement Sessions.
2
Accessories
Each LiM Bundle includes one-size-fits-all shoe covers that facilitate gliding motions on the Sliding Board, plus a compact kneeling pad for extra cushion in low-to-the-ground positions.
1
2
3
4
3
Number Mat
Consider our suede Number Mat as an anchor for many of the kneeling and standing exercises in our Movement Sessions.
4
Stability Blocks
These wooden blocks act as bumpers against the LiM Sliding Board to keep your movements within the recommended range of motion.
What to expect from our Movement Sessions
When you purchase a LiM Bundle, you're gaining access to our comprehensive and exclusive Movement Sessions.
Activate your pelvic floor
Gradually build from foundational kneeling stances to standing ones with low-impact moves that strengthen your pelvic floor connection.
Practice full-body integration
Engage the glutes, core, hips, and upper body, so your pelvic floor learns to work with surrounding muscles for full-body stability.
Feel fully in control
With consistency, our 10-minute daily Movement Sessions will help you fully activate the muscles that make up your pelvic floor.
YOUR LIM METHOD TRAINING ROUTINE
7 exclusive 10-minute Movement Sessions for every day of the week
What you'll learn
Day 1: Get Connected
Getting connected with your pelvic floor and comfortable with your LiM Slide. Starting with a gradual progression from finding your optimal kneel position, adding in the low impact movement, and breathing, to functional standing positions.Â
You may feel your glutes, hamstrings, and hip flexors beginning to activate — we will build from here!
Day 2: Find Your Rhythm
During this session, you will focus primarily on standing exercises. The multidirectional movement combinations of lunges and squats will activate those front and back pelvic floor muscles, also targeting the inner thighs and hamstrings.
You will start to feel your burn here, while being guided through each movement targeted toward both the lengthening and contraction of all layers of the pelvic floor muscles.
Day 3: Kneeling
This session is focused on one functional position, kneeling, where you will find your balance, use those core muscles connected to your pelvic floor and begin working as a unit. Working in this position will create stability in your pelvic floor muscles, core, and lower body.
Day 4: Find Your Glide
Find glide on your LiM Sliding Board in this dynamic session. This is where you will combine the pelvic floor and postural strategies from the previous videos to achieve standing, active pelvic floor exercises that can be transferred later into your other workouts.Â
Day 5: Posterior Pelvic Floor
This session will target those posterior (back) pelvic floor and glute muscles, which are connected. We work on preventing the clenching and gripping of the glute muscles, instead creating appropriate mobility and strength through dynamic crossover and rotating exercises.
Day 6: Full-Body Flow
This session is where we focus on adding in our upper body and taking a full-body approach to connecting and strengthening your pelvic floor muscles. By incorporating your upper body, you will create total body wellness, balance, strength, and function.Â
Day 7: Combination Training
The final session of the week will focus on a combination of training your pelvic floor muscles to properly lengthen and then contract, when necessary during functional exercise movement. Working from a variation of positions, which incorporate the same integral techniques of training the pelvic floor muscles we have established in days 1-6.
HEAR IT FROM THE COMMUNITY
The Results
“I was interested in trying LiM method for long-term pelvic floor health. I really enjoy the low impact, highly targeted and spicy movements that are in the workouts!
”
“LiM taught me how important the pelvic floor is! I love that the slide board is cute. Working out at home still deserves style. The workouts are quick, great for my mobility, and now my favorite part of the routine!
”
“I tried the LiM method because it makes adding female-specific strength, mobility, and pelvic floor work easy. The low-impact workouts felt simple but powerful—and I learned so much about my body in the process.
”
“My favorite part about the LiM Method is the way you can tailor it towards your personal physical needs. There's such a wide range of movement that you can choose from depending on how intense or supportive you want your session to feel.
”
“I was super interested in the LiM Method because I'm currently pregnant and wanted to strengthen my pelvic floor and prep for labor and recovery. It’s helped me feel more connected to my body and confident in my pregnancy journey.
”
“I tried the LiM Method because I needed a simple, affordable way to heal my core and pelvic floor after baby #4. As a stay-at-home mom with limited time, the short videos were perfect — and a great supplement to the pelvic floor therapy that helped in past postpartum recoveries.
”
SLIDE INTO YOUR LIMITLESS POTENTIAL