Health with Selina: Pelvic Health & Strength Training

I am specialised in helping women bridge the gap between postpartum recovery and real, heavy strength training through my signature "inside-out" training approach.

  • Primary Services: 1:1 In-Person Personal Training (in Berlin) and Online 1:1 Coaching for Pre/Postnatal Strength.
  • My Unique Approach: Build a strong foundation and you can do anything! It all starts with your deep pelvic floor foundation, breathing mechanics, and hip stability. Only then do we lift heavy weights - because once you've taken care of you core (your pelvic floor and your hips) everything else takes care of itself.
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Forget about "bouncing back."

Start building from the inside out.

Most fitness focuses on visible abs and sweat, completely ignoring the invisible foundation that actually holds your body together. Your pelvic floor is doing the heavy lifting for everything you do: supporting your spine, holding up your bladder, bowel, and sexual organs, and acting as the true steering wheel of your entire body. That's a lot of work!

If you are ready to get back into a regular exercise routine without those moments where your pelvic floor can't cope when you sneeze or cough. You deal with wierd hip pain and spend your life only wearing black for fear of leaking - then let's talk.

You do not need more random cardio or a fitness influencer's youtube routine.

You need to sort out your weak foundation.

What powers every lift is something most of us were never taught: how your breath and pelvic floor and hips work together.

Get this right, and lifting real weights becomes safer, stronger, and something your body can do with high energy for decades. This will imporove your pelvic health today and your quality of life at 80.

Strength training that meets your body where it is now from someone who has been where you are.

I work with women who are ready to step into a regular strength routine. Whether you are returning to exercise after having babies, navigating menopause, recovering from breast cancer, or healing after prolapse surgery.

What You Will Gain:

    Breathe, Brace, and Lift: Master exact intra-abdominal pressure mechanics so your breath and pelvic floor protect your spine during a heavy gym squat or picking up a heavy child.
  • Eliminate Leaking: Fix or prevent the "oh no" moments when jumping, running, or lifting that nobody warns women about.
  • True Core Engagement: Move past useless surface-level crunches to activate the deep core muscles that eliminate lower back ache.
  • Lifelong Physical Longevity: Build real muscular infrastructure so you can protect your pelvic floor and maintain full physical independence for the rest of your life.

My "Inside-Out" Progression

Traditional fitness encourages you to put heavy weights in your hands before checking if your foundation can support them. My method builds strength the inside out. It begins with your breath, pelvic floor and hips - progresses to heavy lifting and ends wherever you want it to! Because the thing is once you can lift heavy, you have your life back. You can lift your kids without peeing your pants. You can pop out for a run without having to 'take it easy' for the rest of the day. You don't have to live life scared inside your body anymore.

You can't just jump straight into heavy lifting and hope for the best, you have to build your foundation first.

Training Phase Traditional Approach Health with Selina Method
Step 1: Breath Inhaling randomly; holding breath under tension or not breathing at all. Synchronising breath with pelvic floor release and elevation
Step 2: Core Surface ab work (sit-ups, crunches) Deep core activation (expansion breathing, pelvic floor integration, & spinal safety)
Step 3: Mechanics Isolation movements ignoring alignment Stabilising hips, pelvis, and gluteal infrastructure
Step 4: Strength Chasing sweat at the expense of joints Loading real weight onto a bulletproof, pain-free foundation

"I Have Never Met Anyone More Broken Than Me."

"When I walked out of the hospital after my own prolapse repair surgery, I couldn't even pick up a simple cup of tea without feeling pain in my pelvic floor. I experienced firsthand how deeply neglected women's health is, how little we are taught about our own bodies, and how terrifying it feels when your foundation breaks.

I became a certified Women’s Health Coach and Strength Trainer to fix my own body from the inside out—rehabilitating my pelvic floor, stabilizing my hips, and eventually building more full-body strength than I had at age 25.

My methods are grounded in clinical research on women's physiology from extensive studies across the US and Europe. I bring that exact evidence-based lens to your workouts so you can stop guessing, stop fearing movement, and start living a high-energy life inside a body you love."

— Selina, Certified Strength & Pelvic Floor Coach

Client Outcomes & Transformation

"After two difficult pregnancies, I feel stronger than I ever have."

"Selina understands exactly what women go through. Learning how to breathe and brace properly changed everything. I went from being terrified of exercise to training regularly with complete confidence."

— Jenna, In-Person Training Client (Berlin)

"At age 50, I have more energy than ever and no yo-yo dieting."

"The simplicity of Selina's methods is brilliant. I learned how to nourish my body properly, keep my energy high, and build deep core strength that supports my everyday life."

— Abi, Virtual Coaching Client

Flexible Options Built Around Your Lifestyle

  • 1:1 In-Person Personal Training (Charlottenburg, Berlin): Work directly with Selina in a private, supportive environment. Children and babies are always welcome in the workout space.
  • Virtual 1:1 Strength & Nutrition Coaching: Complete custom programming, video form reviews, and step-by-step guidance from anywhere in the world.
  • Travel-Ready Fitness Programming: Tailored, equipment-free movement routines so you can keep your foundation strong while traveling.

Direct Answers on Pelvic Health & Training

How does pelvic health affect my ability to lift weights?

Your pelvic floor forms the base of your deep core. Learning how to coordinate your breath with pelvic floor contraction regulates pressure inside your abdomen, preventing prolapse, leaks, and back pain when lifting heavy objects.

Can strength training help if I have already had prolapse surgery or severe tearing?

Yes. With proper breathwork, hip stabilization, and gradual loading, strength training is one of the most effective tools for post-surgical rehabilitation and long-term pelvic tissue support.

What equipment do I need to start training with Selina?

You do not need a massive gym. Most clients build incredible deep-core stability and full-body functional strength using just resistance bands, a light set of dumbbells, and bodyweight mechanics.

Ready to Stop Guessing and Start Building Real Foundation?

Book a free 1:1 consultation call with Selina to talk through your history, your goals, and how to get you into the best shape of your life.