Free wellbeing tool
Pelvic floor trainer
A guided squeeze, hold and relax routine. Follow the circle, count your reps and keep a daily streak. Defaults follow NIDDK guidance.
Check first if you are unsure. NIDDK advises checking with a doctor, nurse or pelvic floor therapist before you begin, because these exercises are not right for everyone. See a doctor for any leaking that bothers you, pain, or blood in the urine. Read urinary incontinence and pelvic floor exercises.
Ready
Rep 0 of 8 · Set 1 of 1
Choose a level
NIDDK suggests about 3 seconds per hold, working up to 10 to 15 repetitions, at least three sessions a day. Beginner builds toward that. The 5 second hold is a gentle step up: other NHS pages describe longer holds as you get stronger.
Daily streak: 0 days
A day counts when you finish a full routine, or press the button below. Filled circle with a tick: done. Empty circle: not done.
Private by design. Your streak (only the dates you finished) is saved only in this browser on this device. It is never sent to us or anyone else, and there is no account. Clearing your browser data removes it. Saving is switched off in this browser, so nothing will be remembered after you close the page.
How to find the right muscles
- Imagine you are trying to stop passing wind. The pulling-up feeling around the vagina and back passage shows you are using the right muscles (NIDDK).
- You can try stopping your urine midstream once or twice to find them, but do not make it a habit, because it can raise the risk of a bladder infection (NIDDK).
- Keep your tummy, thighs and buttocks relaxed. Squeezing other muscles can raise pressure on the bladder (NIDDK).
- Breathe normally. One NHS trust page suggests breathing out as you squeeze and lift, then relaxing before the next breath.
- Practise lying down, sitting and standing. Using all three positions makes the muscles strongest (NIDDK).
When not to, and when to see a doctor
- Check with a doctor, nurse or pelvic floor therapist before you start. In some cases these exercises may not be a good option (NIDDK).
- Stop if you feel pain. Do not do more sessions than planned: overdoing them can cause straining when you pass urine or open your bowels (NIDDK).
- After a catheter, wait until it is removed. After a baby, ask your doctor or midwife when to begin, especially if you had stitches.
- See a doctor soon for pain or burning when passing urine, blood in the urine, a sudden start of leaking, difficulty emptying your bladder, or leaking after childbirth that is not improving.
Call +91 944 103 0587 or book an appointment.
General exercise guide, not a treatment plan. Pelvic floor exercises are not right for everyone. NIDDK advises checking with a health professional before you begin. Stop if you feel pain, and see a doctor about leaking, pain or difficulty passing urine. Nothing is sent anywhere: the trainer runs in your browser.
How the routine works
- Get comfortable. Sit or lie down at first, and try standing once it feels easy.
- Press Start. After a short countdown, the circle shrinks while you squeeze and lift for the hold time, then grows while you relax completely.
- Repeat for the number of repetitions, rest between sets, and finish. Aim for a routine like this at least three times a day if your doctor agrees.
- Tick your day on the streak. Better control usually takes weeks, so keep going.
Where the numbers come from
NIDDK (US) says to hold the squeeze for about 3 seconds, relax fully, and work up to 10 to 15 repetitions each time, at least three times a day. It says bladder control may not improve until after 3 to 6 weeks. Our article on urinary incontinence and pelvic floor exercises uses the same figures. A Somerset NHS maternity page suggests holds of 8 to 10 seconds for long squeezes, and 8 quick squeezes twice a day, and says recovery after a baby can take up to three months. NIDDK does not describe levels, so Beginner (3 seconds, 8 repetitions) and Intermediate (5 seconds, 10 repetitions, 2 sets) are our own sensible steps toward those figures. They are not a prescription. This trainer does not include quick squeezes.
We could not open the NHS website pelvic floor page, so we did not rely on it. The NHS trust and NIDDK pages below were opened and read.
Sources
- NIDDK: Kegel exercises: niddk.nih.gov (opened)
- Somerset NHS Foundation Trust: Pelvic floor exercises (maternity): somersetft.nhs.uk (opened)
- Our article, citing NHS, MedlinePlus, NIDDK and Cleveland Clinic: Urinary incontinence and pelvic floor exercises
Talk to a doctor
A calculator cannot replace a check-up. Our team can confirm your dates and plan your care.
Related reading
Women's Health · 5 min read
Urinary Incontinence and Pelvic Floor Exercises
Pregnancy · 8 min read
Postpartum Recovery: What Every New Mother Should Know
Women's Health · 5 min read
Urinary Tract Infection in Women: Signs and Care
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Frequently asked questions
How long do I hold each squeeze?
The US National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests holding for about 3 seconds, relaxing fully, and working up to 10 to 15 repetitions in one session, at least three times a day. The Beginner level here starts with 3 seconds and 8 repetitions. Intermediate holds for 5 seconds. Other NHS pages describe building up to longer holds, so ask your doctor or a pelvic floor therapist for a plan that fits you.
How do I know I am using the right muscles?
NIDDK says to imagine you are trying to stop passing wind and squeeze those muscles. You may feel a pulling-up feeling. You can try stopping your urine midstream once or twice to find the muscles, but do not make it a habit, because it can raise the risk of a bladder infection.
How soon will I notice a difference?
NIDDK says bladder control may not improve until after about 3 to 6 weeks of regular practice. After a baby, one NHS trust page says it might take up to three months for the muscles to get strong again. Keep going gently and ask your doctor if you are worried.
Can I do too many?
Yes. NIDDK warns against increasing the number of exercises, because overdoing them can lead to straining when you pass urine or move your bowels. Follow the routine and do not add extra sessions beyond what your doctor suggests.
Where is my streak saved?
Only the dates you finished are saved, in this browser on this device. Nothing is sent to us or anyone else, and there is no account.
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