Kegel exercises, at your own pace

Choose a timer and follow the phases

The app offers three timed sessions: Gentle at 1:45, Foundation at 3:01, and Steady at 4:30. These are app presets, not an individually prescribed training plan. Choose a session that matches professional advice and your comfort.

The Gentle session has a clear sequence, so you do not need to count each second yourself:

• 20 seconds to get ready.
• Five repetitions: 3 seconds of contraction, then 6 seconds of rest each time.
• 40 seconds to finish and recover.
• Pause whenever you need to. Returning from another tab leaves the session paused.

Understand contraction and release

Gently squeeze and lift the pelvic floor, then release fully. Keep breathing and avoid tightening your thighs or buttocks. Do not practise by repeatedly stopping urine flow.

Relaxation is part of practice. Avoid bearing down. Stop if you feel pain, and ask a pelvic health professional for guidance when you are unsure about the movement.

Explore 15 optional video demonstrations

The library includes breathing, relaxation, mobility, and strength demonstrations. Filters help you browse a particular group. These supporting movements are separate from the timed Kegel sessions; a bridge or stretch is not itself a pelvic floor contraction.

Choose English, French, Russian, German, or Spanish narration and captions, then press play. Video controls let you pause, replay, adjust sound, or display captions. The app interface is available in English and Russian; choosing a narration language changes the video, not every interface label.

Keep a simple practice record

There is no account to create and no advertising. Completed sessions and preferences are stored locally in your browser. Your history is specific to that browser and device; clearing its storage can remove it. Use the progress view to revisit completed practice rather than treating a streak as a reason to push through discomfort.