Your 5-Minute Squeeze Coach
Follow the glowing circle. Squeeze as it grows, let go as it softens. A few minutes a day strengthens the muscles that help you hold on.
Sit or lie down, shoulders loose, breathing normally.
Your 60-Day Journey
One session a day fills one circle. Most women start noticing a difference after a few weeks of steady practice.
Day 1 is the hardest one. Press start above and you've already begun.
Getting It Right
How do I find the right muscles?
Imagine you're trying to stop yourself from passing gas, or gently holding in the flow of urine. That lift-and-squeeze feeling is your pelvic floor.
Use this only as a way to find the muscles. Don't practice by stopping your flow on the toilet.
What should I avoid?
Keep your tummy, thighs and bottom relaxed. Only the pelvic floor should work.
Don't hold your breath. Breathe out gently as you squeeze.
Let go fully between reps. The relax part matters as much as the squeeze.
How often should I do this?
Aim for one session a day, building to three when it feels easy. Start on Gentle and move up when 10 reps feel comfortable.
Once you know the feeling, you can do it anywhere: at a red light, in a queue, while the kettle boils. No one will ever know.
Is this right for me?
Pelvic floor exercises are widely recommended for bladder control. If anything feels painful, or you aren't sure you're doing them right, a doctor or pelvic floor physiotherapist can help.
Exercise guidance follows Mayo Clinic advice on Kegel exercises. Your progress is saved on this device only. This gift is for general wellness and is not medical advice.