Stop Leaking. Start Living.
*Stress urinary incontinence
affects 25–45% of women.
Your body is not broken —
the advice you got was incomplete.
The PLOOME 28-Day MethodA daily, science-backed pelvic
education protocol that retrains
the system causing the leak —
for the woman who's smarter
than the quick fix.
Watch this first
If you pee a little when you
laugh, run, jump, or lift —
you are not broken,
and you are not alone.
It's called
stress urinary incontinence.
It's common — one in three
women suffer from it —
and it's treatable.
You laughed and you felt it.
You ran and you felt it.
You jumped and you felt it.
You lifted and you felt it.
You did it at brunch.
You did it in the car.
You did it carrying the laundry up the stairs.
And you'll do it again today.
And you have told exactly no one.
I want you to know how many women are leaking with you right now.
One in three adult women is doing this with you. Right now. Today. On her run. In her meeting. In carpool.
She's peeing her pants. A little bit. Every time.
She didn't tell her doctor. She didn't tell her best friend. She didn't tell her partner.
So she did what the majority of women do. She started carrying pads. She moved to darker pants. She quit box jumps at the gym and the trampoline park with her family.
She did it alone.
You are not alone. You have never been alone. The silence is a lie.
Let me tell you what you've been told. And let me tell you the truth.
You were told it's just part of having kids. It's not.
You were told it's part of getting older. It's not.
You were told it's because you've had too much sex, or too many partners, or too big a baby. It's not.
You were told to wear a liner and stop running. You don't have to.
You were told your pelvic floor is just a muscle and you have to squeeze it more.
That is wrong on every level.
You were told, "just do your kegels."
That's BS. Kegels alone will never fix it — and that, my friends, is just the beginning.
Here is what nobody tells you.
Even when you do your kegels exactly right, you are only working a muscle. You are not working the entire system.
The pelvic floor is not a muscle to squeeze. It is a system — connected to your breath, your nervous system, your alignment, your core, your hormones, the way you walk, the way you land when you jump.
A muscle contraction does not heal a system. Only training the entire system heals the pelvic floor. And that takes consistent, continued practice — not a thirty-second prescription.
This isn't your fault.
It's a system failure.
I want you to know exactly who is dealing with this.
It's the twenty-three-year-old grad student who thought she was too young for this.
It's the elite athlete who got cut from training because her body kept failing her at impact.
It's the single woman who's never had a child — and whose doctor told her this couldn't be happening to her, so she's been carrying it as a personal flaw.
It's the postpartum mom who got cleared at six weeks, was told she was fine, and is not fine.
It's the executive who has built her entire career on competence and control — and is white-knuckling through every long meeting.
It's the woman in perimenopause whose body shifted at forty-two, and nobody warned her this came with it.
It's the woman about to retire — who has managed this in silence for four decades and thought it would go away and it never did.
It's every woman with a pelvic floor.
Every woman has the same system. The system can fail the same way for all of us — and it can be rebuilt the same way for all of us too.
It's not a personal failing. It's a medical condition.
It has a name. It's called stress urinary incontinence. It's named, studied, documented, and treatable.
The literature has been clear for decades. Supervised, structured training produces meaningful symptom reduction for about seventy percent of women who do the work.
But almost nobody is delivering the work.
Doctors give you kegels in thirty seconds and move on. Trainers don't know what to do. Wellness influencers sell you a supplement or a fast funnel.
Apps and trackers gamify false progress.
Real pelvic education is the missing piece. And almost no one is teaching it.
But we teach real pelvic education. And real pelvic education addresses anatomy, breath, nervous system, and movement — as one connected system.
It's daily. It's structured. It happens in the real moments where you actually leak.
You're not broken. Your body isn't broken.
What's broken is the system that gave you bad advice and blamed you when it didn't work.
You can rebuild this.
That is what PLOOME does.
I'm Christina. I'm the founder of PLOOME Pelvic Education Institute. I built this so women like you stop doing this alone.
You don't have to wear liners for life.
You don't have to dread the jumping intervals in your group class.
You don't have to give up the white pants.
This is the day you stop.
Welcome to PLOOME. Let's talk.
Pioneering Pelvic Education
Christina Stoltz's pelvic health expertise has been celebrated in national press and
trusted by elite athletes and world-class brands for over two decades.
Christina Stoltz is a sustainability educator who has dedicated her life's work to trauma recovery. Her unique for-profit/non-profit business hybrid uses physical fitness, mindful meditation, and performing arts to provide safe and creative outlets for self-care and community connection.
If you're looking to jumpstart your wellness routine, Christina Stoltz has just the thing. Her award-winning workouts and wellness programs are designed to strengthen your core and more by harnessing the power of your pelvic floor to totally transform your body.
Christina Stoltz has a body that won't quit and a fearlessness that won't shake. The smart, sexy, and socially responsible fitness community she created is a direct reflection of her passion for inspired movement and empowered living.
PLOOME is the Philly fitness routine taking your favorite Eagles players off the field and into the studio. Christina Stoltz puts the Big Fellas to the test, providing them with a smart, safe space to recover from injury and optimize their athletic performance.
Christina Stoltz's strength training and cardio conditioning sessions raise the barre (pardon the pun) on functional movement. Work it right, keep it tight, and know that you are in smart, safe hands when you sweat it out with this Wonder Woman.
Christina Stoltz moves mountains. Her story inspires you to live life as the best and boldest version of yourself and to rock your brand of awesome every day.
The Philadelphia Eagles are constantly in search of the next big thing that will give them and their roster an advantage — that's how they found Christina Stoltz. Her state-of-the-art gym and bespoke wellness programs focus on agility, stability, flexibility, endurance, and strength — five principles essential to individual success on the football field.
Christina Stoltz has made it her personal and professional mission to celebrate body diversity and promote social responsibility. She blends mindful meditation with playful movement to create atmospheres of laughter, learning, and liberation for her clients and community.
Christina Stoltz is dedicated to making a positive impact on her community by destigmatizing trauma and helping others draw empowerment from their experience. The non-profit organization she founded, REQ.1, has helped thousands of trauma survivors struggling with PTSD, anxiety, and depression use meditation, movement, and art as healing tools to transform their trauma.
Just days before our Tulum conference began, we saw this boss babe working out on the beach and instantly knew we had to have her. The knowledge, intensity, and excitement Christina Stoltz brought to every workout and wellness event elevated our communal experience.
The truth no one is saying
out loud
You eat right. You work out. You sleep well. You show up no matter what. By every external measure, you are a high-functioning, capable, driven woman.
And yet. You cross your legs when you sneeze. You keep liners in your bag. You decline the trampoline park. You wear dark pants in the gym — just in case.
"You are one of millions of women who leak when they laugh, run, jump, or lift. And you have told exactly no one."
The people who could have helped you didn't. Your doctor is under pressure to get you in and out. Your trainer's certification is generalist by nature — and even the pelvic-niched ones can only take you so deep.
Wellness influencers ask AI and throw you a carousel as if they wrote it — then their next post is about the money the funnel made, not the women it was supposed to help. And your inner circle has the same questions you do — but nobody talks about it until someone brings it up.
Real education has to come from an honest place. Not a three-minute appointment. Not a pay-by-the-hour workout. Not a fast funnel. Not a whispered guess. That's why PLOOME exists.
The science, made human
None of it is your fault.
All of it is teachable.
You were told to "just do your Kegels." But research shows 30–50% of women can't perform a correct pelvic floor contraction from verbal cues — and for an overactive, too-tight floor, more Kegels make it worse. Ten reps of the wrong contraction is ten reps of nothing.
Your pelvic floor is a system, not a muscle. It works together with your breath, your diaphragm, and your core to manage pressure. When you laugh or lift, that whole system has to respond in an instant. The strongest muscle in the world can't fix a system that's out of sync.
What holds when you're sitting still won't automatically hold when you laugh, run, jump, or lift. Real change comes from training the pattern into the exact moments you leak — not from more reps on the mat. Your body will hold exactly where you train it. And nowhere else.
What happens
if nothing changes
Left alone, leakage rarely stays where it is. It quietly decides what you will and won't do — and the list of things you opt out of only gets longer.
No one in the medical system or wellness world is going to fix this for you.
PLOOME delivers measurable,
lasting change.
Founder, PLOOME Institute
Theorist · Educator · Advocate · Designer · Inventor
I'm Christina Stoltz — a theorist, educator, advocate, designer, and inventor working at the intersection of academia, public policy, movement science, and mental health.
As founder of PLOOME, I've taught more than 5,000 women from more than 30 countries what the medical and wellness industries wouldn't: how the pelvic floor actually works.
For over two decades, I've supported women where the legal, medical, and wellness industries have failed them — long before pelvic health was a commercial conversation. I began in trauma intervention, embedded in crisis centers, prisons, and universities around the world, including the UN and Fulbright. Pelvic care began with the women in front of me, and grew from there.
PLOOME started in Philadelphia in 2010. I expanded it to Indonesia in 2018, then the Middle East. No matter the country, no matter the context — the mission never changed: real pelvic education for every woman, wherever she is on her journey.
My work reaches beyond women. I've also trained male professional athletes — Super Bowl winners, MVP baseball players, Hall of Famers. Even bodies built for performance break, and the people rebuilding them don't always have the education they need. PLOOME teaches what's missing: how the body works as one connected system, not as separate symptoms.
You've been through physical therapy that didn't translate, books that didn't land, content that felt like noise. You are intelligent. You've done your research. You should be met at that level.
You deserve more than the fast fix. I'm here to give it to you.
Christina
I know what you're Googling at 2 a.m. I didn't need a chatbot to tell me.
Over 15 years sitting across from you. Listening to you share, sometimes for the first time. To cry, laugh, joke, hide shame — unload what you carried without anyone making space for it.
I'm Christina, founder of PLOOME — a pelvic education institute. I'm a theorist, an educator, and an advocate, working at the intersection of academia, public policy, movement science, and mental health.
I've worked at consequence for over two decades, supporting women where the legal, medical, and wellness industries failed them — long before pelvic health was a commercial conversation. I began in trauma intervention, embedded in crisis centers, prisons, and universities around the world, including the UN and Fulbright.
Pelvic care began with the women in front of me — survivors of assault, survivors of pelvic trauma, women in mental health recovery and crisis. I taught them what I knew: the body, the breath, the way it all coordinates.
I wasn't only teaching the women. I was teaching the people around them — across academia, medicine, law, and policy — because nobody had been trained to see how it all connects.
And then came the pelvic floor.
By 2010, the work had a name: PLOOME. It started in Philadelphia as a community-driven fitness and lifestyle boutique teaching women how the pelvic floor actually works. It blossomed quickly — because pelvic-informed care was exactly what women had been searching for and couldn't find anywhere else.
In 2018, I expanded PLOOME to Indonesia — to establish a global education flagship, building proprietary curriculum and equipment that came together at scale, so women could access pelvic education from anywhere and practitioners could deliver the work everywhere.
That was happening at a moment when the wellness world was doubling down on online content and fast tips. PLOOME was doing something different: training educators, equipping studios, building real infrastructure for the women who needed it.
The work kept pulling me east.
I brought PLOOME to the Middle East — an extraordinary place to watch the mission unfold, at the intersection of advancing women's rights, accelerating technology, and the fastest-growing consumer boom on the planet.
No matter the country, no matter the context, the mission never changed: real pelvic education for every woman, wherever she is on her journey.
Now, as everyone races toward fast funnels, five-day fixes, and viral protocols, I'm doubling down. On education. On depth. On rigor. On the secular science that explains how the pelvic floor actually works.
You've been through physical therapy that didn't translate, books that didn't land, content that felt like noise. You're intelligent. You've done your research. And you deserve to be met at that level. That's what PLOOME teaches — at the depth the body requires.
I've worked with your partners. With your medical teams. I've advocated for women like you when no one else would.
I've been in every room you wish you didn't have to be in.
Then the calls came.
I've worked with men — professional sports teams, Super Bowl winners, MVP baseball players, Hall of Famers. Bodies worth millions of dollars to the people who employ them. And what I learned in those rooms: even bodies built for performance break.
Everyone I've worked with, in every context, just wants to know their body better.
That's what PLOOME delivers. Real education. Real system. Real depth most people never get.
Five thousand women. Fifteen years. Thirty countries.
The PLOOME method is the work.
You deserve more than the fast fix.
I'm here to give it to you.
Partners in
Education & Advocacy
For over two decades, Christina has worked for, consulted with, and lectured at world-class institutions
leading critical work in women's education, humanitarian aid, and reform.
Christina holds an A.M. in Comparative Literature — Gender & Development (2007) and a B.A. in Russian & Comparative Literature, Cum Laude with High Honors (2006). Her original research was situated across Dartmouth's Departments of Russian, Geography, and Comparative Literature, and the Dickey Center for International Understanding.
Dartmouth Alumni Magazine — "Recovering Balance Now"Christina draws on her own experiences to find support and healing for trauma survivors struggling with PTSD, anxiety, and depression through her sister wellness enterprises. As Stoltz explains, 'Fitness is a powerful metaphor for change. When your body feels capable and your mind is at ease, you remember that you have control over all other aspects of your life, as well.'
As Fulbright U.S. Research Scholar in the Kyrgyz Republic (2008–2009), Christina implemented research-grounded educational initiatives within university and NGO environments — connecting academic offerings to applied community outcomes.
Fulbright — "Non-Profit Social Impact Strategist"As a sexual violence intervention advocate, university educator, and global activist, Christina Stoltz re-wrote the book on sexuality studies in Central Asia. Rarely do we meet a Fulbright Researcher with a stronghold in both academics and activism, but Christina's grassroots empowerment approach to sexual education extends from the classroom to the crisis center. She is a woman dedicated to making a difference in the world and helping heal the people in it.
Invited Speaker at the Wharton School of the University of Pennsylvania — featured by the Wharton Small Business Development Center for her hybrid education enterprise model.
Wharton Small Business Development Center — "The Small Business That Could"Christina Stoltz is a solopreneur with serious guts. She trusted her instincts and honored her vision to create something truly unique in health and wellness. She heard many words of caution from seasoned business leaders who believed her vision was too ambitious and her hybrid model wouldn't work. She went for it anyway. One year after her studio's grand opening, she was featured in Forbes for her revolutionary alterna-biz approach to integrative wellness.
As National Consultant and Country Lead for the UN Safe Cities Initiative in Tajikistan (2009–2010), Christina led country-level program implementation under UN governance standards, coordinating government, NGO, and institutional stakeholders against performance-based metrics — translating evidence and field signals into program decisions on the ground.
UNIFEM — "Non-Profit Development Consultant"Our Central Asian Offices were buzzing about a Russian-speaking American woman who was taking the trauma recovery and non-profit sectors by storm. We hired Christina immediately as our Safe Cities Global Initiative Representative for the country of Tajikistan and she didn't disappoint. Her extensive fieldwork, compelling research, and strong community connections brought new life and meaning to our worldwide wellness initiative.
Co-Keynote Speaker at Tuck School of Business at Dartmouth — Greener Ventures speaker series.
Tuck — "Greener Ventures: Keynote Speaker"Christina is an innovative entrepreneur whose unique for-profit/non-profit hybrid enterprise utilizes physical fitness to promote social justice and destigmatize mental health taboos. She is working to change the world for the better and using movement as a metaphor for that change. By helping people shift the way they think about their own health and wellness, Christina is educating others on the inextricable link between personal growth, community development, and helping others in need.
Adjunct Professor of Sociology at Southeast Correctional Facility (2006–2007). Designed and delivered credit-bearing curriculum for incarcerated adult learners — predominantly first-time college students from low-income backgrounds — driving measurable GED and college-credit attainment in a high-barrier learning environment.
International Policy & Program Specialist at Angel Anti-Trafficking Coalition (Russia & Central Asia, 2006–2008). Coordinated grant-funded program implementation and evaluation with regional stakeholders, transitioning from remote support to on-site work in Moscow.
Professor & Curriculum Designer at AUCA (2008–2010). Authored and led multidisciplinary curriculum across three departments (anthropology, sociology, journalism) for 150+ adult learners from 15+ countries. Built the university's first digital research catalog — a reusable resource adopted across cohorts and departments.
Trauma-Informed Care Program Manager at Sezim Crisis Center in Kyrgyzstan (2008–2010). Built structured training and service-delivery models for staff working with adult learners and clients in high-stress, high-barrier conditions.
Trauma Recovery Specialist at the WISE Crisis Center and Shelter serving the New Hampshire and Vermont Upper Valley region. Facilitated trauma-informed crisis intervention for women needing advocates in social services, legal resources, and emergency housing — including enrolling women into social service programs, attending restraining order appointments and court cases as an advocate, and running education programming in the shelter.
The Method
The PLOOME 28-Day Method is a daily protocol built on four pillars — anatomy, breath, nervous-system regulation, and integrated movement. It's timed to the 4-to-6-week adult motor-learning window: the neurological ceiling for locking in a new movement pattern. That's how 12 weeks of scattered pelvic floor training compresses into 28 focused days.
Every day is one short lesson, one guided practice, and one self-assessment — so nothing is left to guesswork. Four functional checkpoints, on Days 7, 14, 21, and 28, let you feel the change in the exact moments you leak. This isn't another round of Kegels or a five-day fix — it's real pelvic education, delivered as daily practice. Most women see measurable change between Days 14 and 28.
You learn where your pelvic floor actually lives — and what a correct contraction and a full release actually feel like. Four pillars decoded, without the jargon — so you finally understand the system.
Culminates in the Cough Test — Day 7.
Your pelvic floor starts firing on purpose — with breath, with coordination, with correct form. You catch the mistakes you didn't know you were making, and start replacing them with a pattern you can trust.
Culminates in the Jump Test — Day 14.
Your pelvic floor stops working alone. It coordinates with breath, deep core, and posture — under real, progressive load. You stop bracing against your body and start moving as one connected system.
Culminates in the Sustained-Load Test — Day 21.
The pattern moves into the moments where leaks actually happen — standing, walking, running, jumping, lifting. By the end, the control holds on its own — without you having to think about it.
Culminates in the Multi-Task Functional Test — Day 28.
Every day. Every tool.
The full system.
Short, sequenced daily lessons — each one builds on the last, so the practice compounds instead of scattering.
Checkpoints on Days 7, 14, 21 & 28 — real functional tests you can feel, so you track your own progress objectively.
Sixty minutes with Christina, one per phase — live for real-time Q&A and accountability, or recorded if you can't attend.
Track your pelvic floor coordination, sensation, and symptom shifts — so nothing is left to guesswork.
Moderated and confidential — with an accountability buddy paired at cohort start, so you're never doing the work alone.
All 28 lessons, all future modules, and every future update — yours to keep and return to for life.
How it works
The science behind the timeline.
The pelvic floor retrains through
consistent, daily practice —
and
28 focused days is enough
to feel real change.
The research is clear. About 70 percent of women with stress urinary incontinence get significant improvement through pelvic floor training — but only when the training is supervised, structured, and integrated with breath and movement. Not "do your kegels at red lights." Structured. Daily. Progressive.
That kind of training works in 8 to 12 weeks in the research. PLOOME's 28-Day Method compresses it into four. Here's how.
Your pelvic floor isn't one muscle you squeeze — it's a system. Your breath. Your nervous system. The muscles of your trunk. The way you move when you laugh, run, jump, lift.
The PLOOME Method is built around four pillars, and these four aren't arbitrary. The body runs all four together every time you sneeze, every time you cough, every time you catch a stumble.
One — pelvic anatomy. Your diaphragm, your abdominal wall, your pelvic floor — they work together. Squeezing one without the others is like trying to row a boat with one oar.
Two — nervous system regulation. Your pelvic floor is wired into your stress response. Chronically stressed means chronically clenched or chronically dropped. Both fail you. We teach you to read your state and shift it.
Three — breath. Here's what nobody tells you: your pelvic floor moves with your breath. Automatically. Every minute of every day. When you inhale, it descends. When you exhale, it lifts. So if you're bracing for a sneeze and you hold your breath, your pelvic floor is already in the wrong place to catch it. That's why kegels alone don't work — you're training a muscle out of rhythm with the body it's part of. PLOOME trains it with the breath.
Four — integrated movement. You need your pelvic floor to hold when you sneeze, when you jump, when you laugh until you cry. We train the movements where leaks actually happen — not sitting still on a mat.
So why 28 days? Why not 12 weeks?
Four weeks is enough — because we go daily. We don't drip it out across 12 weeks of "homework you forgot to do." Daily lessons. Daily check-ins. A weekly call with your cohort. Real structure, not scattered advice.
The research backs this. Adult motor learning — the way your nervous system locks in a new movement pattern — happens in a 4-to-6-week window of consistent practice. The 28 days hit that window head-on.
And we don't draw on wellness-industry physiology. Polyvagal theory — the idea that toning your vagus nerve regulates trauma — has been widely contested in mainstream neuroscience, but the wellness industry treats it like gospel. PLOOME draws on rigorous secular stress science: Sapolsky, McEwen, Damasio, Barrett. Real research. Not influencer wellness.
Here's what 28 days of the PLOOME Method can give you back.
You can belly laugh so hard you almost cry — and you don't cross your legs.
You can sneeze without holding your breath first.
You can box jump at the gym and stay focused on the jump, not on whether the woman on the bike behind you can tell.
You can wear white pants again. You can ride a bike. You can run a 5K, jump on the trampoline with your kid, lift a 30-pound box at the airport, and not think about your pelvic floor once during any of it.
This is what PLOOME exists to deliver. Not perfection. Not a cure. Real, measurable, dependable change in 28 days.
The 28-Day Method serves women across the whole life cycle — athletic women, hypermobile women including those with Ehlers-Danlos Syndrome, postpartum women, and perimenopausal women navigating the under-served 10-year hormonal transition window. The Method adapts to your body, whatever stage you're in.
The pelvic floor is teachable. The body responds to real education. Most women have never been given that education. That is what PLOOME is here to deliver.
If you want the full evidence base — the citations, the methodology, the science — the complete white paper is available on the PLOOME site. Read it.
The 28-Day PLOOME Method is built to put that education in your hands.
You don't have to live with this. You don't have to wait. Your body can do this — and it can do this now.
I'm Christina Stoltz. Welcome to PLOOME. Let's get this done.
You leak when you laugh. You feel pressure when you sneeze. You catch yourself crossing your legs before a cough. You used to run, and now you don't. You hesitate before you jump or lift at the gym. You mention it to your doctor once, are told "do your kegels" or "this is normal," and quietly accept it as the new shape of your body. You are not alone — somewhere between 25% and 45% of adult women live with stress urinary incontinence (SUI), and most of them have given up on treatment because the treatment they were offered did not match what the research actually supports.
The literature on this has been clear for years. Pelvic floor muscle training — known in the research as PFMT — produces meaningful symptom reduction for approximately 70% of women with stress urinary incontinence within 8 to 12 weeks, when the training is supervised and structured (Dumoulin, Cacciari & Hay-Smith, 2018). The catch: the protocols that produce these results in the research look almost nothing like the kegel advice most women receive in clinical practice. Real PFMT is supervised, progressive, breath-integrated, and full-body. "Do your kegels at red lights" is not.
This is the gap PLOOME's 28-Day Method is built to close.
The Method organizes pelvic floor recovery across four interconnected pillars: pelvic anatomy and mechanics, nervous system regulation, breath as protocol, and integrated movement. Each pillar tracks a real physiological domain in the research literature. The pelvic floor isn't an isolated muscle group — it's biomechanically coupled with the diaphragm, the deep abdominal wall, and the postural muscles of the trunk (Hodges, Sapsford & Pengel, 2007; Sapsford, 2004; Lee, 2011). PLOOME's protocol works because it trains the full coupled system rather than a single muscle.
PLOOME's Method is grounded in rigorous secular stress physiology — the science of stress and the body, taken seriously, without the wellness-industry overlays. Specifically:
Robert Sapolsky (Stanford neuroendocrinologist) — stress biology and the body's stress response system.
Bruce McEwen (Rockefeller University, foundational stress physiologist) — allostatic load, the cumulative wear-and-tear of chronic stress on body systems.
Antonio Damasio (USC neuroscientist) — the embodied, feeling brain and how the body informs the mind.
Lisa Feldman Barrett (Northeastern psychologist and affective neuroscientist) — how the brain constructs emotion and physiological state.
PLOOME is explicitly NOT grounded in Polyvagal Theory — the popular wellness physiology framework developed by Stephen Porges. While Polyvagal has been heavily marketed to movement, fitness, and trauma-informed practitioners, the theory's core claims have been broadly contested in mainstream neuroscience, and the framework has been absorbed into wellness-industry pop physiology in ways that obscure rather than clarify how the nervous system actually works. PLOOME's nervous system pillar draws on the rigorous secular tradition above, not on Polyvagal-derived frameworks.
The PLOOME 28-day window is shorter than the 8-to-12-week timeline most commonly cited in the PFMT literature. Three reasons it works:
First, structured intensity. Most PFMT studies measure outcomes from women practicing intermittently and unsupervised. PLOOME's protocol is daily, structured, and feedback-supported throughout — daily lessons, daily self-assessment, weekly cohort calls, asynchronous community engagement. The total training volume delivered in 28 days of daily integrated practice is comparable to the total volume delivered in a 12-week intermittent unsupervised protocol.
Second, four-pillar integration. Each pillar reinforces the others. Breath integration accelerates pelvic floor activation. Nervous system regulation lowers tonic resting activity. Integrated movement transfers the gains to the functional contexts where leaks actually occur. Compressed integration produces faster gains than isolated PFMT because it addresses the full system rather than a single component.
Third, motor learning consolidation. Adult acquisition of a new motor pattern typically requires four to six weeks of daily, supervised, feedback-supported practice for stable consolidation. PLOOME's 28 days sit at the lower edge of that consolidation window, betting on daily structured practice to compress what intermittent practice extends.
The PLOOME 28-Day Method is designed for women with stress urinary incontinence across multiple physiological contexts — athletic women under repetitive load, hypermobile women (including those with Ehlers-Danlos Syndrome), postpartum women, and perimenopausal women navigating the under-served 10-year hormonal transition window. The protocol adapts to each subpopulation based on the underlying physiology and is appropriate for women with mild to moderate symptoms across these contexts. The full white paper details the considerations for each subpopulation.
The PLOOME 28-Day Method is a documented, daily, integrated pelvic floor protocol with measurable outcomes. It restores continence during the activities women lose it during — laugh, run, jump, lift. It builds an understanding of the pelvic floor as part of a coordinated system, not an isolated muscle. And it is the foundation for continued pelvic health work, including PLOOME's 12-Week Deep Program and the longer-term PLOOME ecosystem of pelvic education.
The PLOOME 28-Day Method is not a cure-all. It is not a substitute for medical evaluation in severe or atypical cases. It is not a wellness product. The PLOOME 28-Day Method is educational practice grounded in clinical research — it works when applied, it does not work when not applied, and it operates alongside, not in place of, appropriate medical care.
The 28 days are the proof of concept for a woman's own body. The pelvic floor is teachable. The body responds to real education. Most women have not yet been given that education — that is what PLOOME exists to deliver.
PLOOME is a pelvic education institute founded by Christina Stoltz. PLOOME delivers pelvic-informed education work to women and to the movement and wellness professionals who serve them. Since 2010, Christina has delivered the PLOOME Method to 5,000+ clients, with PLOOME-trained certified practitioners based in 30+ countries. PLOOME is incorporated in the United States, Indonesia, and the United Arab Emirates. PLOOME's body of work spans direct-to-consumer programs, a professional certification track, and an editorial publication.
For the full evidence base, the citations, the operational definitions, the subpopulation considerations, and the institutional positioning of PLOOME relative to the broader field, continue to the full white paper.
From 15 years and 5,000 women taught across 30+ countries.
I have learned so much. I am not the same person. Everything within me has changed, and the way that I see somebody else's body has changed. The way that Christina handled everything worked perfectly. Everybody needed that push. We all got that push. We are all now very connected with our bodies. Absolutely loved the experience. Thank you for everything.
PLOOME and Christina's team were the first people I told that I got pregnant. I knew that if I maintained my body during my pregnancy that postnatally would probably be a lot easier to recover. It definitely paid off. My labor was substantially easier — or at least as I thought it was — because of all the hard work and dedication I had to keep my body fit during my pregnancy, and it all paid off. I mean, look at this kid. Hey, if any of you guys are out there, looking to get pregnant, get your body ready for pregnancy, or even maintain your body postnatally, definitely let Christina and her team help you out on your journey. It is so worth it.
I really liked Christina's emphasis on pelvic health. I was really surprised that there were so many resources. I absorbed everything as a sponge. So thankful. Christina encourages you to be the best version of yourself, and that is a very fun, amazing process.
I first started working out with Christina when I was 26 weeks pregnant with my daughter. I gave birth to my daughter, and six weeks later I moved to New York City, where I joined back with Christina through virtual workouts. I have to say that Christina and all of her dedication, through the virtual workouts, really made a huge difference in my recovery and my ability to do many things that I didn't think I could do post-C-section. Thanks, Christina, I love you.
I love to come to PLOOME to get my sweat on. When I was pregnant with my first pregnancy, I was nervous, but I decided to come and I loved it. My goals back then were just to stay active. I felt really strong during the delivery. I was able to bounce back. Postnatally, I came back, loved it again. Felt like it was a tremendous help to get my body back. Christina pushes me, makes you sweat. And now with my second pregnancy, I started earlier to maintain the body that I had worked so hard to get. Feeling good, feeling strong, and still getting my sweat on.
This program was in fact a great motivation for me. I have increased my confidence. It has helped me boost my health and mental wellbeing. I am taking a lot from here back home. It is something very new to my community. I want to thank Christina for everything that she has done. I truly appreciate your help, your guidance, and God bless you.
I felt how my body was changing and I'm very grateful for it. Thank you.
I've had the privilege of growing my family with the help of PLOOME. Christina was instrumental in helping me maintain my health throughout my pregnancy. Then I did develop complications, and she offered to keep in touch with the medical team assisting me — to help me keep fit even though I did have several restrictions. After I had Lily, she was also instrumental in helping me get back to shape and achieve that abdominal strength. I encourage all of you mothers that are thinking about coming here — do it. You will have the best time.
You will never, ever regret this experience. I am super proud of myself. I have learned so much about my own body. Feel super healthy in my own body. It's really boosted my confidence. Christina is amazing. She is really holistically trained. I just feel like I can trust everything she has given me. Do not sleep on it. There is no need to sleep on it.
Coming back to PLOOME felt like coming home.
We lost 55 lbs on PLOOME's nutrition plan.
PLOOME isn't a class — it's a lifestyle change.
The PLOOME community shows up — for all of us.
PLOOME challenges without overdoing it.
PLOOME is warm, welcoming, empowering.
Coming back to PLOOME felt like coming home.
We lost 55 lbs on PLOOME's nutrition plan.
PLOOME isn't a class — it's a lifestyle change.
The PLOOME community shows up — for all of us.
PLOOME challenges without overdoing it.
PLOOME is warm, welcoming, empowering.
Christina challenged my body in ways I didn't know were possible.
Christina rebuilt my body after injury. I thought I'd never lift again.
My body changed with PLOOME in ways I didn't think were possible.
Christina keeps you safe while knowing how to push you.
Christina made me stronger, more centred, more connected to my body.
Christina's knowledge makes pelvic health feel safe.
Christina made me feel comfortable and confident from session one.
Christina challenged my body in ways I didn't know were possible.
Christina rebuilt my body after injury. I thought I'd never lift again.
My body changed with PLOOME in ways I didn't think were possible.
Christina keeps you safe while knowing how to push you.
Christina made me stronger, more centred, more connected to my body.
Christina's knowledge makes pelvic health feel safe.
Christina made me feel comfortable and confident from session one.
PLOOME kept me motivated and out of my comfort zone.
Christina helped me find the stronger, better me.
PLOOME is home away from home.
PLOOME felt like home from the very first session.
Christina understands the details of every body.
PLOOME kept me motivated and out of my comfort zone.
Christina helped me find the stronger, better me.
PLOOME is home away from home.
PLOOME felt like home from the very first session.
Christina understands the details of every body.
PLOOME totally transformed my body — and I loved every minute.
I lost 50 lbs with PLOOME. I feel better than I did in high school.
PLOOME is incredibly humbling — 100% would recommend.
Christina is so knowledgeable about the body.
My body has transformed with PLOOME more than I imagined.
Christina knew exactly how to protect every one of our injuries.
Christina gives you the right amount of challenge — and all the support.
PLOOME totally transformed my body — and I loved every minute.
I lost 50 lbs with PLOOME. I feel better than I did in high school.
PLOOME is incredibly humbling — 100% would recommend.
Christina is so knowledgeable about the body.
My body has transformed with PLOOME more than I imagined.
Christina knew exactly how to protect every one of our injuries.
Christina gives you the right amount of challenge — and all the support.
Christina pushed me in ways I didn't know were possible.
PLOOME is more like therapy than a workout.
Christina considers what every body actually needs.
Christina meets every body at its skill level.
Christina has a special gift for teaching the body.
Christina pushed me in ways I didn't know were possible.
PLOOME is more like therapy than a workout.
Christina considers what every body actually needs.
Christina meets every body at its skill level.
Christina has a special gift for teaching the body.
Christina is a fabulous teacher. So knowledgeable about the body — pelvic floor, core, joint mechanics, breath. Even when I was struggling with some of the moves, she provided pelvic-informed modifications that made the practice fully accessible.
I first started when I had an upcoming wedding and the gym wasn't working for me. I started taking PLOOME small group classes — pelvic floor, core, whole-body integration — and my body changed in ways I didn't think were possible. Familiar faces, real work, deep results.
Not only will Christina challenge you — her extensive knowledge of the pelvic floor, core, and whole-body movement makes you feel safe and open to it. If you want to elevate your pelvic health and body awareness, try PLOOME with Christina.
PLOOME has given me community, family, and a sense of coming home. Since finding PLOOME I've found the better, stronger me. Christina pushes me to the next level — pelvic-informed, core-strong, whole-body endurance. It's become about strength, endurance, and finding what to pull from within — even when the work is at its most challenging.
I hated the gym. A friend told me PLOOME was more like therapy than exercise — pelvic-informed, deeply intelligent, deeply human. That's exactly what I needed. I came to PLOOME and was hooked immediately — not just from the pelvic health results, but from real women with real problems working toward the same goals I was.
PLOOME has helped me achieve more than I thought possible. I was apprehensive — years of martial arts, a lot of injuries. I thought there were things I was just never going to do again. Every PLOOME instructor knows how to modify — pelvic-informed, core-first, injury-aware — so any limitation you think you have, you can beat. I thought I'd never lift again. Now look at me.
Christina is such a great mentor. She really considers what everyone needs before starting and adjusts accordingly — pelvic-informed, individualized, precise. Highly recommend PLOOME.
I honestly wouldn't imagine training anywhere else. Coming to PLOOME is like home away from home. Setting the goals, meeting the goals, working the next one — pelvic floor, core, integrated movement — I would never replace that. PLOOME has helped me break down walls, break barriers, grow.
Fun, challenging, and guaranteed to really feel the burn. Christina's in-depth knowledge of the pelvic floor, core, and movement mechanics keeps you safe while knowing exactly how to push you. That's the PLOOME difference.
I lost 12 inches in 30 PLOOME virtual workouts in 30 days. This was the first physical challenge I've ever done. PLOOME totally challenged my body — pelvic floor, core, full-body strength — and I loved every minute of it. Don't let it fool you: it's real, cited, deeply intelligent work. I can't wait for the next PLOOME challenge.
I cannot recommend Christina and PLOOME highly enough. Incredibly knowledgeable of how the body works — pelvic floor, core, biomechanics — and she caters every session to what your body actually needs. PLOOME is a non-negotiable part of my weekly routine. My body has transformed a lot more than I imagined.
The moment I walked into PLOOME, I felt this was something totally different. It wasn't just a class — it was a lifestyle change. The PLOOME accountability journals make you accountable for what you actually do. Not just my fitness goals — my pelvic health, my core, my whole self.
Christina's PLOOME work is seriously beyond anything I've done. She's the real deal. She knew exactly how to protect each of our injuries and concerns, tailor and modify movements — pelvic floor, core, spine — and give advice on how to build strength around them. Constant individual attention from beginning to end.
Christina's kind, thoughtful PLOOME teaching made me feel supported and empowered every step of the way. Each session was a gift to my body and mind. Through pelvic-informed, breath-led movement, I've grown stronger, more centred, and more connected to my body than I ever have been.
EDEN: I was looking for more than a workout. Deva brought me into PLOOME, and the whole community supported me. DEVA: Everyone at PLOOME is so welcoming and so kind. RAINA: Once you start PLOOME, you can't go back to another type of exercise. Your community grows — three generations, showing up for each other's pelvic health, strength, and life.
Christina really understands the details for each person — pelvic floor, core, alignment, breath. Highly recommend PLOOME. I can really see the results in my body.
I love how thoughtfully designed PLOOME's proprietary reformer machines are. Christina tailors the pelvic-informed method to the needs of each student. Especially if you're nervous or hesitant to try this kind of work, PLOOME will make you feel comfortable and confident from the first session.
Christina's PLOOME proprietary reformer machines are beautiful and thoughtfully designed. The space is the perfect intimate setting for pelvic-informed movement work. Christina made me feel right at home while also pushing me — pelvic floor, core, deep strength — from session one.
PLOOME's proprietary reformer machines are beautifully designed. Christina is patient, truly knowledgeable — pelvic floor, core, biomechanics — passionate, and energetic. She doesn't just go through the motions. She helps you execute each movement with precision.
So much fun and incredibly humbling for someone who thought they had an okay level of fitness. PLOOME's pelvic-informed method touches everything — pelvic floor, core, alignment, breath — in ways most fitness programs never do. Christina made it a great experience. 100% would recommend.
From the very first session at PLOOME, Christina's warmth and knowledge created a space that felt welcoming and empowering. I have a deeper understanding of the body — pelvic floor, core, integrated movement — and I feel more confident every session.
Christina is an amazing and attentive PLOOME teacher who knows exactly what your body needs and is always ready to customize the movement to your skill level — pelvic-informed, precise, adaptable.
It was my first PLOOME session and I loved it! Nervous at first, but it's the right amount of challenge — pelvic floor, core, whole-body — without overdoing it. Christina made sure that even with my injuries I could do everything safely.
I lost 9 inches from 30 PLOOME virtual workouts in 30 days. The reason I did the challenge was to reset and restart, become stronger and happier. PLOOME steps up your game and makes you accountable for what you're doing to your body — what you're putting into your body. Christina will challenge your body in ways you never thought you could. Working the pelvic floor and core alongside strength — nothing else compares.
I had an amazing experience with PLOOME. The pelvic-informed method is incredibly effective — a real progression in both understanding and practice — with the challenge and the support every body needs.
I lost 11 inches from 30 PLOOME virtual workouts in 30 days. The PLOOME accountability journal let me put a plan together — not only for my body, but for my life moving forward. The PLOOME community is deeply supportive. Coming back to PLOOME after time away, it was like coming home again — the pelvic-informed work, the community, the core strength I regained.
I moved to the city not knowing anybody and decided to change up how I trained. I started private PLOOME sessions with Christina. Working with Christina was so much harder than working with any personal trainer in a gym — pelvic floor, core, alignment, the whole system — but I'm so glad I did it. PLOOME pushed me in ways I didn't know I could be pushed, and helped me reach goals I didn't know I could set.
I lost 15 inches from 30 PLOOME virtual workouts in 30 days. I'm a full-time student, so the PLOOME challenge was perfect for me — it kept me motivated, moved me out of my comfort zone, and got me connected to my pelvic health and core in a way I didn't know I needed.
After a long-term breakup I gained 50 pounds. PLOOME wasn't just the challenging classes or the pelvic-informed method — it was the community and support that got me through. I wasn't going to be embarrassed starting where I didn't want to start. Through PLOOME I lost all 50 pounds. I'm in the best shape of my life. I look better than ever, and I feel better than ever.
SUSAN: I lost 30 pounds on the PLOOME nutrition plan. JOHN: I lost 25 pounds on the same PLOOME plan my wife was on. SUSAN: Our daughter had changed her way of eating through PLOOME. I asked her to connect me to Christina so I could follow the PLOOME meal plans too. The weight came off and our energy went up. JOHN: I changed my snacks and lost 25 pounds without trying. SUSAN: Now we eat more, better, and feel stronger than we ever have.
The next step
The PLOOME 28-Day Method
A short, no-pressure conversation to understand what's going on —
and whether the Method
is the right fit for you.
On the call, we'll
Free · Confidential · No obligation · Prefer to write? Send a message.
No Hype. Just Proof.
PLOOME doesn't promise a cure.
We promise real, measurable, dependable change for
women
who complete the 28 days —
the proof that your body
responds to the right work.
The 28-Day Method is education, not a substitute for medical care. If you have
severe or unevaluated incontinence, urge incontinence with neurological involvement, significant pelvic organ prolapse, an active infection, or you are early postpartum (less than 6 weeks post-vaginal birth / 12 weeks post-cesarean), please consult a pelvic floor physical therapist or urogynecologist first.
Questions we get
You already know
this is you
Belly-laugh without bracing.
Box-jump without thinking.
Your body is not broken —
let's prove it responds.
Free consult · Confidential · No obligation · Prefer to write? Send us a message.