Him: Kegel Exercises for Men

A free pelvic floor trainer for men. No account, no ads, no subscription, no data collection. Everything runs on your phone.

Each session is a guided, four-block routine driven by a step timer with haptic cues so you can train with the screen off or your eyes closed:

• Holds — 8 slow squeeze-and-hold reps. The core of the workout. Holds start at 5 seconds and automatically grow by 1 second every 3 completed sessions, up to 30 seconds.
• Pushes — 5 reverse kegels (gently bear down) to balance tension and relaxation.
• Quick squeezes — 10 one-second burst contractions.
• Quick pushes — 10 one-second burst releases.

Progressive overload is built in. Finish sessions and the holds get longer on their own. Want to go faster or slower? Adjust hold time manually in Settings.

Stay consistent with a day streak, your best streak, and a two-week activity strip on the home screen.

Why kegels?
Pelvic floor exercises strengthen the muscles that support the bladder and bowel and are widely recommended for bladder control, post-prostate-surgery recovery, and general pelvic health. Like any muscle, they respond to regular, progressively harder training.

What this app is not
It is a timer and progression tracker, not a medical device, and gives no medical advice. If you have a medical condition or recent surgery, talk to a clinician first.

Privacy
Zero network access. Your session count, difficulty and history are stored only on your device. Delete the app and the data is gone.