What You'll Learn in This Masterclass
This is a complete walkthrough of the pelvic floor: what it is, where it lives, how it works with your breath, and the exercises that train it correctly. Sheree teaches the same fundamentals she teaches her one-on-one patients — condensed into a single session you can follow from home.
Three pillars covered: pelvic floor anatomy, diaphragmatic breathing, and the foundational exercises that build strength, control, and coordination without harm.
Pelvic Floor Anatomy: What's Actually Down There
Before any exercise makes sense, you need a picture of the muscles you're trying to train. The pelvic floor is a hammock of muscles spanning the base of the pelvis — from the pubic bone in front to the tailbone in back, and between the two sit bones side to side.
Sheree explains the three openings that pass through it (urethra, vagina, and rectum), the layered muscle structure, and how the floor supports the bladder, uterus, and bowel above it. Understanding this map is what separates random Kegels from training with purpose.
The Breathing Connection
Your diaphragm and your pelvic floor are partners. They move together every breath. On inhale the diaphragm descends and the pelvic floor lengthens. On exhale both lift. When that rhythm is broken — from shallow chest breathing, bracing, or tension — the floor stops working the way it was designed to.
Sheree walks through diaphragmatic breathing as the foundation for every other pelvic floor exercise. Get this right and the rest of your training becomes more effective. Skip it and you'll struggle to feel the floor at all.
Want the Full 8-Week Program?
10 expert-led video lessons covering anatomy, breathing, exercises, bladder, bowel, sexual health, and recovery
Foundational Exercises Sheree Teaches
From the anatomy and breath foundation, the masterclass moves into the exercises themselves. Each one is taught with the cues Sheree uses in clinic — not just "squeeze and hold" but specific instructions for what should engage, what should release, and how to know you're doing it right.
- Connecting breath to lift: coordinating the exhale with a gentle pelvic floor contraction.
- Quick flicks vs. long holds: training both the fast-twitch and slow-twitch fibers of the floor.
- Full release: learning to relax the floor as deliberately as you contract it — this is what most tutorials skip.
- Integration with core and hips: the floor doesn't work alone; you'll see how the deep abdominals and glutes support its function.
Why This Matters at Every Life Stage
This masterclass applies to
- Women preparing for or recovering from pregnancy
- Anyone managing leakage with cough, laugh, or jump
- Women in perimenopause noticing pelvic floor changes
- Anyone with a sense of heaviness, pressure, or prolapse
- Athletes and runners protecting against impact-related issues
- Anyone who has tried Kegels and felt like nothing was happening
How to Use This Video
Watch it once all the way through to get the full picture. Then come back and follow along with the exercises. Many women find that even one or two viewings shift how their body feels and responds during everyday movement — standing taller, breathing fuller, engaging more naturally.
When to Get Professional Help
Pelvic pain, heavy leakage, prolapse symptoms, or anything that feels concerning should be evaluated by a pelvic floor physical therapist. This video is education — not a diagnosis or prescription.
Frequently Asked Questions
What is a pelvic wellness masterclass?
A single in-depth class that teaches pelvic floor anatomy, how breathing connects to the pelvic floor, and the foundational exercises a specialist uses with patients. This one is taught by Sheree DiBiase, PT, PRPC.
Why does breathing matter for the pelvic floor?
The diaphragm and the pelvic floor move together. On inhale the diaphragm lowers and the pelvic floor lengthens. On exhale both lift. Learning this rhythm is the foundation for safe, effective pelvic floor training.
Who is this masterclass for?
It is built for any woman who wants to understand her pelvic floor, whether she is new to pelvic health, dealing with leakage, prolapse, postpartum recovery, perimenopause symptoms, or simply wants to train her pelvic floor correctly.
Do I need any equipment?
No special equipment is required. A mat, a wall, and a chair are enough to follow the exercises Sheree demonstrates.
Sheree DiBiase
Sheree DiBiase has been a physical therapist for over 40 years, with specialized expertise in pelvic floor rehabilitation, pelvic health education, and whole-person recovery. She is the founder of Lake City Physical Therapy and the creator of the Pelvic Floor Pro app.
