Kegel Exercises

Build a consistent pelvic floor routine with Kegel Exercises, your trainer for guided Kegel workouts, relaxation practice, bladder habits and symptom tracking.

Follow structured sessions, explore 30+ exercises and choose from 15+ training programs. Visual pacing, timers and clear instructions guide contractions, relaxation, breathing and everyday pelvic floor skills.

GUIDED KEGEL EXERCISES
Train with slow holds, quick contractions, endurance sets and coordinated breathing. The session player shows when to squeeze, hold, relax and rest so each workout is easy to follow.

15 TRAINING PROGRAMS
Choose a program that matches your routine and experience. Progress through organized sessions without building every workout manually.

30+ EXERCISE LIBRARY
Explore strengthening exercises, breathing drills, relaxation sessions, yoga-inspired movements and mindful routines.

THE KNACK COACH
Practise contracting the pelvic floor before actions that increase pressure, such as coughing, sneezing, laughing or lifting.

REVERSE KEGELS & RELAXATION
Pelvic floor care is not only about tightening. Reverse Kegel guidance, the Breathing Room and relaxation exercises support awareness of soft, laughing or lifting.

REVERSE KEGELS & RELAXATION
Pelvicening and releasing the muscles without pushing or straining.

BREATHING, MEDITATION & YOGA
Use calming breathing sessions, guided meditation and gentle Yoga Flow routines to connect breath, posture and pelvic floor awareness.

PERINEAL MASSAGE GUIDE
Review an educational perineal massage guide for pregnancy preparation. Follow advice from your midwife, obstetric clinician or pelvic health physiotherapist before beginning.

URGE COACH & BLADDER RETRAINING
Use urge-management prompts, a voiding schedule and bladder retraining tools to organize habits recommended by a healthcare professional. Never delay urination when it is painful or medically unsafe.

BLADDER & BOWEL DIARY
Log bathroom visits, urgency, leakage, bowel movements and notes. Review entries over time or use them when discussing symptoms with a healthcare professional.

FLUID & HYDRATION TRACKER
Record drinks beside bladder entries to review timing and amounts together.

SYMPTOM & MOOD JOURNAL
Track symptoms, comfort, confidence and mood. Add private notes for more context around your exercise and diary history.

KEY FEATURES
• Guided Kegel exercise player
• Pelvic floor muscle training
• 30+ exercise library
• 15 structured training programs
• The Knack Coach
• Reverse Kegel guidance
• Breathing and relaxation room
• Meditation sessions
• Gentle Yoga Flow
• Perineal massage guide
• Urge Coach
• Voiding schedule
• Bladder retraining tools
• Fluid and hydration tracking
• Bladder and bowel diary
• Symptom tracking
• Mood journal

Kegel Exercises is designed for personal education, routine support and wellness tracking. Exercises should feel controlled and should not cause pain. Pelvic floor strengthening is not appropriate for every condition; some people may need relaxation-focused care.

IMPORTANT HEALTH DISCLAIMER

This app is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It does not replace an examination, diagnosis, treatment plan or advice from a doctor, midwife, continence nurse or pelvic health physiotherapist.

Consult a qualified healthcare professional before starting pelvic floor training, bladder retraining, perineal massage or any program related to pregnancy, childbirth, surgery, pain, urinary symptoms or bowel symptoms. Stop and seek guidance if an exercise causes pain, worsning symptoms or difficulty relaxing the pelvic floor.