FPC Training
Train pelvic‑floor control in motion.
The Static–Dynamic Gap
FPC does not reject Kegels.
It asks what happens after
the squeeze is found.
Introduction video coming soon
— The body stays quiet.
Find the contraction.
Hold it.
Release it.
— The body is moving.
Breathing changes.
Support changes.
Attention changes.
That is the Static–Dynamic Gap:
Finding the contraction is one thing.
Keeping control under demand
is another.
FPC turns that gap into
a trainable skill.
Two tracks. One skill
FPC trains two actions together:
one keeps the pelvis moving,
the other keeps pelvic‑floor control clear and independent.
The goal is not to squeeze harder.
The goal is to keep both working without freezing, bracing, or losing rhythm.
FPC trains control that stays available when movement begins.
Same skill. Different demands
FPC practices the same skill
across three support bases.
Each support base changes the body’s mechanical demand — and exposes a different way control can break down.
Pelvis‑Supported
Can you stay active when the body is supported?
Knee‑Supported
Can you keep the pelvic tilt clean without pushing?
Front‑Supported
Can you stay coordinated without bracing?
The support base changes.
The movement stays the same.
That is where control is tested.
Rebuilding control
or taking it further.Rebuilding control
or taking it further.
FPC is for men
at different starting points.
Some want better performance.
Some want more control under pressure.
Some need to rebuild the basics
before moving forward.
The goal is the same: pelvic‑floor control that carries into movement.
Performance-driven men
For men who train because they want better coordination, smoother movement, and more reliable performance.
Men under pressure
For men whose body may tighten, brace, freeze, or lose coordination when pressure rises.
Men rebuilding the basics
For men who may need to begin with simple pelvic‑floor activation before progressing into dynamic FPC training.
FPC is educational training. It does not replace medical evaluation or treatment.
Where FPC Comes From
The method began where static training stopped making sense.
FPC did not begin with contraction. It began with movement: pelvic tilt across different positions, used to help the body stay active, stable, and less fatigued.
Only later was pelvic-floor activation added to the same movement framework. That combination became the foundation of the Dual-Track method.
The framework was presented professionally in 2019, later developed into a book, and has since been refined into the current FPC Training course.
Excerpt from the professional foreword to the original FPC book:
“Functional training, in which the man takes an active role in his own control, is an exceptionally important approach...”Prof. Jack Baniel
Director of Urology,
Rabin Medical Center Prof. Jack Baniel
Director of Urology
Rabin Medical Center
One simple check
Can you add pelvic‑floor control
while the pelvis keeps moving?
Self-Test video coming soon
If the contraction fades, the movement stops, or the body turns into bracing, that is your starting point.
The full FPC course trains this skill
progressively across all three support bases.
From Self-Test
to Full TrainingFrom Self-Test
to Full Training
The Self‑Test shows where
control starts to break.
The full course turns that starting point
into a structured progression.
What the course includes
Learn the basics
The FPC Method, Self-Test, and safety guidance.
Build the base
Pelvis-supported drills that build the skill in a low-load setting.
Change the support demand
Knee-supported and front-supported drills that challenge control as the support base changes.
Train the full sequence
9 one-minute drills with guided Dual-Track timing.
Train the full FPC system.
Course coming soonUnderstanding FPC
What is the Static–Dynamic Gap?
The Static–Dynamic Gap is what appears after the basic contraction is found.
A man may be able to contract clearly when the body is quiet. But finding control in stillness is not the same as keeping it available when the pelvis starts moving. When movement begins, breathing shifts, pressure changes, muscles may brace, and the contraction–release pattern becomes harder to keep organized. That is the gap: the difference between control that exists in isolation and control that stays available under movement demand.
FPC was built to train that missing layer.What does “Dual-Track” mean?
Dual-Track means FPC trains two tasks together.
Track A is continuous pelvic movement. Track B is pelvic-floor activation and release. The two tracks happen at the same time, but they do not depend on each other moment by moment. The pelvis does not stop when activation begins, and the contraction–release pattern does not disappear when movement continues.
That is the skill FPC trains: two coordinated tracks, without one taking over the other.
Why does FPC use different support bases?
Because the same control skill can change when the body is supported differently.
When support changes, pressure, balance, bracing, and coordination demands change too.
FPC uses different support bases to test the same Dual-Track skill under changing conditions: movement continues, control stays available, and the body learns to stay organized instead of freezing around the task.Is the goal to squeeze harder?
No. Stronger is not the main goal.
In FPC, the goal is quality: clear activation, full release, natural breathing, and the ability to keep movement going without bracing or locking up. A stronger contraction may be useful, but only if it stays organized.
FPC trains control that remains available under demand - not maximum effort for its own sake.
Who is FPC for?
FPC is for men who want to train pelvic-floor control as a movement skill.
Some men already function well and want better control, rhythm, and coordination. Some notice that pressure, overthinking, or bracing makes control harder to keep. Others may be rebuilding the basics before moving into more dynamic training.
The starting points are different, but the skill is the same: learning whether control can stay available when the body is moving and demand changes.
What is FPC based on?
When appropriate, static pelvic-floor training can be a valid foundation. Research suggests it may help some men improve pelvic-floor strength, contraction–release control, and certain urinary or sexual-function outcomes.
But most traditional pelvic-floor training is trained in stillness — lying, sitting, or standing — not while the pelvis is moving under changing support demands.
FPC does not reject that foundation. It builds on the basic contraction–release principle and trains the next question: does that control stay available when movement begins?
The logic comes from a familiar principle in motor learning and rehabilitation: training should resemble the task you want to improve.
So FPC is a rational, physiotherapy-informed progression from static pelvic-floor training. It may be more relevant for control in motion, but direct clinical trials comparing FPC with traditional PFMT are still needed.