Sådan får du en stærk bækkenbund- uden millioner af knibeøvelser

The popular online course is now availble in english

A whole body approach to female pelvic health

28 Days To Pelvic Balance

Experience The Pelvic Balance Method and discover how yoga, movement, breath, hypopressives, and body awareness can transform your pelvic health—without millions of Kegels.

start today

sådan får du en stærk bækkenbund uden millioner af knibeøvelser

In just 28 days, you’ll learn the yoga tools including the hypopressives vacuum technique to restore balance and strength.

If past attempts have left you frustrated, know that there’s still hope for change.

It’s not too late—there is another way.

Learn how to improve your posture, strengthen your core and pelvic floor (hint: it’s not actually a floor!), and feel more balanced

—without countless Kegel exercises or expensive treatments.

Discover how small daily practices and habits can make a big difference in your pelvic health

Pelvic health is about how your whole body moves and breathes.

In 28 Days to Pelvic Balance, I’ll guide you through powerful yoga and breathing techniques from The Pelvic Balance Method – an evidence-based, holistic approach to help you create balance in your pelvis and deep core—so you can feel strong, supported, and free in your body.

Does any of this sound familiar?

Are you frustrated by pelvic or back pain, hemorrhoids, or incontinence that’s keeping you from being the fun, active mom or grandma who can toss the kids in the air without a second thought?
Do you always keep a pad in your bag and stay alert to the nearest restroom—just in case?
Do you wish you could dance, run, or jump on the trampoline with your kids without worrying about everything staying in place… or leaking?
Are you doing endless Kegels with little to no results?
Have you been diagnosed with prolapse—uterus, bladder, or bowel—and feel unsure about your options?
Have your glutes lost their shape, leaving you with a flat, weak backside?

Do you deal with daily discomfort—aching lower back and pelvic pain?
Do your feet hurt, or have they started to collapse and turn inward?
Do you struggle with pelvic instability or poor balance?
Are you tired of sucking in your stomach?
Do you long for a pain-free, enjoyable sex life?
Do you feel disconnected from your pelvic floor, struggling with a lack of sensation and unsure how to engage it?
Have you tried everything and feel like surgery is your only option?
Are you scared that this is just how things are now—that it’s too late to change?

Then 28 Days To Pelvic Balance Is For You

No, this isn’t about doing more Kegels, crunches, or holding planks for hours.

And no, you don’t need a different body to feel better.

Real change starts when you shift the way you move, sit, stand, walk, and support your body every day.

The best part? You can make those changes.

In just 28 days, I’ll give you the tools—and you’ll start to feel the difference.

In just 28 days, I’ll give you the tools, and you’ll start to feel the difference.

Join me today

Pelvic Balance is for women of all ages—especially if you struggle with

Back pain
Pelvic pain
Pelvic organ prolapse
Hemorrhoids
Urinary or anal incontinence
Frequent urination
Lack of connection/sensation to your pelvic floor
Menstrual cramps

And Also for You If You Struggle With

Balance issues or instability
Poor posture that affects how you move and feel
Weak glutes
Diastasis recti
Endometriosis and pelvic discomfort
Restoring core support after a hysterectomy or c-section
Fibroids causing tension or pain
Flat feet affecting your balance

Wherever you are on your journey, 28 Days To Pelvic Balance gives you the tools to rebuild strength, stability, and confidence in your body.

Meet Your Instructor

Ann Sofie Deleuran

Certified Yoga Teacher, Face Yoga Instructor, Yoga Therapist, Personal Trainer, Low Pressure Fitness Trainer (Level 1-3 + Wall Series), and Whole Woman® Practitioner specializing in female pelvic health.

Mom of two, 42, with bladder and uterine prolapse—now symptom-free thanks to The Pelvic Balance Method.

Get excited

You will get immediate access to

28 Day Program

On the simplero-app or on the webbrowser you’ll gain immediate online access to the 28 day program. I’ll guide you day by day through practices lasting between 10-30 minutes, along with Your Daily Routine that you learn at the beginning and can integrate into your routine as you see fit.

There are six days out of 28 where you only need to do Your Daily Routine.

Sign up now and start the program today. You can choose to enroll for 28 days (with a total of 35 days of access) or sign up, start whenever it suits you, and enjoy lifetime access.

Pelvic Balance Booklet

You will receive a 20-page PDF booklet—ready to print—with an introduction to the Pelvic Balance method, an overview of the 28 days (so you can schedule your training), a check-in for the start and end of the program, and notes for your glute test.

When You’ve Completed Your Pelvic Balance Journey

…you will have a much deeper understanding of your female body and what it takes to create balance within it.

Throughout this program, you’ll learn yoga, breathwork, and movement practices that integrate the principles of the Pelvic Balance method, including:

Sphincter Gymnastics that enhance inner awareness and connection to your pelvic floor and midline.

Myofascial) release techniques using breathwork, yoga stretches, and hypopressive training to stimulate your pressure system, lymphatic flow, deep core, and connective tissue.

Breathing techniques that calm your nervous system while strengthening your core and pelvic floor.

Mobilization and stretching of hips, shoulders, and diaphragms.

You’ll get a simple daily program, combined with practices that nourish and honor your female body—so you can (once again) move freely, without pain or discomfort.

… And that’s not all

When you commit to 28 days to Pelvic Balance, you’ll also gain valuable insights into:

The female cycle and life cycle – understanding how your body changes and how to work with it, not against it.

When to go all-in with intense training and when to simply put your feet up – so you can sync your training with your body’s natural rhythms.

Why (and how) you should be kinder to your belly – and the importance of deep, nourishing breaths.

How and why you need to manage intra-abdominal pressure, breathe slowly, strengthen your deep core, open your hips, stretch your inner thighs, wake your feet and glutes, and walk everyday.

The best positions to improve blood circulation in your pelvis – and how to create the ideal conditions for your pelvic organs to stay optimally aligned while allowing your diaphragms to move freely.

Here is what you get:

A 28-day online program designed to create balance and harmony in your pelvis.

A daily routine and practices to help you and your body build a stronger core and pelvic “floor”

An intensive yoga and training journey that requires your focus and commitment—every day for 28 days.

Clear guidelines for a daily routine that supports a strong and balanced female body.

A new and different approach to pelvic floor training —one that can make a real difference in just 28 days.

Start here

This is what they say after 28 days

“The hemorrhoids, which have been a constant companion for many years, have noticeably reduced.”

– Tina 43

“I enjoy walking my dog and no longer worry about leaking. My incontinence issues are almost gone. I’ve also gained stronger glute muscles. It’s worth every penny.”

– Jette 69

“I was quite skeptical about whether anything would actually work. Now, I experience less heaviness from my prolapse, and overall, it feels like the ‘vacuum exercises’ (hypopressives) are helping to lift my center of gravity back into place. I’ve become a big fan of hypopressives. My awareness of what’s happening inside my body has become much clearer, and I’m moving away from frustration and tension.”

– mother of twins 39 år

“I have had bowel surgery and experience anal incontinence, so I wanted to improve my connection to my sphincter muscles. If you find squeezing and contracting difficult, this program can help you develop better awareness and control of how you use these muscles. I’m definitely continuing with these positive changes.”

– Elise 48 (c-section 10 years ago, suffering from endometriosis and anal incontinence)

“I can now go for a long walk without having to rush to the toilet first – it’s such a relief. After just 14 days, I could already feel that my legs had become stronger when cycling, making it easier to pedal 6 km.”