Based on your responses, we recommend consulting a pelvic floor physiotherapist or your healthcare provider before beginning this programme. This is not a barrier. It is the right starting point for your body.

Quick check-in: how long can you hold?

This is a brief, gentle test to understand your starting point. There is no right or wrong result. The only goal is honest information.

Instructions: Try a gentle squeeze at about 20% of your effort. Not a hard squeeze. When you press start, hold it for as long as you comfortably can. Stop the moment it feels like effort. Do not hold your breath. Do not push down. Stop immediately if there is any discomfort.

Ready

YOUR STARTING POINT

YOUR PROGRAMME

Your Journey

Progress

Day streak

Sessions

Minutes

SMTWTFS

Trained Diary

STAGE PROGRESS

PRIVACY

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Screen dims after 3 seconds. Vibration cues guide you through the session.

DAILY REMINDER

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ABOUT

About Paula Tomazetti

Paula Tomazetti is the founder of Be Bold and creator of the Be Bold 3D Pelvic Floor Method: a precision training system backed by 50+ peer-reviewed studies.

Paula has studied the pelvic floor and the female body for over 16 years. Her certifications include Menopause Coaching, Sex Therapy Practitioner, and Sacred Feminine Healing Practitioner, all accredited through internationally recognized bodies. Her continuing education includes a Bladder and Bowel Control course through Harvard Health Publishing.

The Be Bold method was built to give women something that does not yet exist in the market: a program that is scientifically grounded, health-integrated, empowerment-first, and built to last a lifetime.

Three movements. One complete pelvic floor.

THE MUSCLE YOU ARE TRAINING

The pelvic floor is a group of muscles that sit at the base of your pelvis. They support your bladder, uterus, and bowel. They are involved in every breath you take, every movement you make, and every sensation you feel during sex.

The main muscle group is called the levator ani. It has three parts. Most people know only one thing about it: squeeze. The Be Bold method trains all three directions.

THREE DEPTHS. NOT JUST ONE.

Your pelvic floor has depth. Think of it as three zones:

Entry (0-3cm) the outermost layer. Where most exercises begin.

Central (3-6cm) the mid-section. Where strength develops.

Deep (6-9cm) the innermost layer. Where mastery lives.

Every session in this program specifies which zone you are working in. The rings on your screen represent these three depths.

THREE MOVEMENTS. ALL THREE, EVERY SESSION.

SQUEEZE: an inward and upward movement. This is what most people call a Kegel. It is the contraction.

RELAX: a deliberate, trained release. Not stopping the squeeze: actively letting go. This movement is as important as SQUEEZE. A pelvic floor that cannot release fully is as limited as one that cannot contract.

GENTLE PUSH: a soft downward and outward opening. 10% effort only. This trains the muscle's full range and prevents the tightening that builds from contraction-only training.

All three appear in every session. All three are trained as equals.

BEFORE YOU BEGIN

If you experience pelvic pain, pain during sex, or a sudden urgent need to urinate, your starting point may be release-first training. The program will guide you.

Never train to the point of pain. If something hurts, stop.

You can read this again any time from the Body tab.

The science behind how this works.

Read this once. Then forget the theory. Your body will do the rest.

WHY THIS WORKS

Foundation

The Cochrane Review analyzed 31 randomized controlled trials covering 1,817 women and found that trained pelvic floor contraction is up to 8 times more effective at resolving stress incontinence than no training. The Foundation module builds the neuromuscular patterns that make every movement above possible.

Intermediate

Research confirms that pelvic floor strength is directly correlated with sexual arousal, desire, and orgasm intensity. The Intermediate module moves beyond basic contraction to train specific anatomical planes: the difference between a general Kegel and a precise, directional skill.

Advanced

Studies show that women who train the pelvic floor across multiple planes achieve significantly stronger involuntary contractions during orgasm. The Advanced module trains the named movements of the Be Bold 3D method: movements that require full mastery of the Foundation and Intermediate levels first.

Pompoir

Pompoir is the application of advanced voluntary pelvic floor control during intimacy. The research base for pompoir as a sexual skill is emerging; the technique has been practiced for centuries across multiple cultures. The Be Bold method approaches it as the final expression of 3D pelvic floor mastery, built on a clinical foundation, not borrowed from tradition.

You've felt it without knowing it.

Every sneeze. Every orgasm. Every time you held it in traffic. That was this muscle.

It is not one muscle. It is a group, layered like a hammock. The 3D Method trains each layer separately, then together.

67%

Slow-twitch

endurance · posture · continence

33%

Fast-twitch

orgasm · cough · rapid response

Squeezing harder all day long trains only one part of this picture. The 3D Method trains both.

Think of it as a 3-storey building.

You've probably only ever been on the ground floor. All three are trainable.

Entry Zone · 0 to 3 cm

The opening. Where most of your nerve endings live. Where a tampon sits at rest. Most women feel this one first.

Central Zone · 3 to 6 cm

A finger's length inside. The G-zone lives here. Your main working muscle. This is where most of the training happens.

Deep Zone · 6 to 12 cm

The rarest to feel consciously. The most rewarding to find. This is where Year 2 begins.

Most women squeeze in one direction.

There are four. The 3D Method trains each one in isolation, then as a complete ring.

Front

Closest to the pubic bone. Usually the clearest to feel first.

Back

Posterior

Near the tailbone. Heavier, more grounded in quality.

Both Sides

Lateral

Left and right walls. Often the last to come online. Asymmetry is normal.

Integration goal

Full Ring

All four walls simultaneously. Complete 360-degree control.

Your pelvic floor is already moving.

Right now. With every single breath you take. The Signal Method just makes it visible.

inhale

Inhale

Diaphragm descends. Pelvic floor follows down.

Exhale

Diaphragm rises. Pelvic floor lifts back.

This is not something you do. It is something that already happens. The programme begins by making this movement visible to you, because once you feel it, everything else follows.

Most women are taught half of a Kegel.

A correct Kegel is two movements that happen at the same time. Most people only know one.

Draw the walls inward. Toward the centre. Not a grip. A gathering. Think of a drawstring, not a fist.

Lift

Draw upward from inside. At the same time. Not after. Both together train the full neuromuscular response.

THE 5 MOST COMMON MISTAKES

Bearing down instead of lifting
Contracting without releasing
Substituting with glutes or thighs
Holding the breath
Training while urinating regularly

All five are addressed in every practice in this programme.

This is where you're headed.

Pompoir is the art of moving your vaginal muscles with precision, in multiple directions, at different depths, with full conscious control.

A Kegel lifts everything up as one unit. Pompoir moves front-back, side-side, in rotation. It is what this entire method builds toward. And you do not attempt it until the 3D foundation is solid.

Lateral Squeeze Rocking Fluttering Milking Locking

You'll get there. One layer at a time.