Pelvic floor training — a few minutes, three times a day.
Today
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🌱 Five consistent days — consider moving up a level.
Plan
Last weeks
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Reminders arrive even with the app closed, in this phone's timezone — and stay quiet once today's 3 sessions are done.
Technique
Find the right muscles
Imagine gently stopping wind and urine at the same time — a "squeeze and lift" inside, up and forward.
Nothing should visibly move: no clenching buttocks, thighs or stomach.
Only use stopping urine mid-flow to identify the muscles once — never as the exercise itself.
While exercising
Breathe normally the whole time — counting out loud helps.
Relaxing fully between holds matters as much as the squeeze.
Start lying down; progress to sitting, then standing as it gets easier.
After birth
Vaginal birth: start as soon as it feels comfortable — even within days. Never with a catheter in, and stop if it hurts.
C-section: wait for your check-up clearance (usually ~6 weeks).
Expect ~3 months of consistent training before a real difference — keep going.
The Knack
Squeeze just before you cough, sneeze, laugh or lift — it becomes a reflex that stops leaks.
See a pelvic physiotherapist if
Exercises hurt, leaking continues past ~12 weeks, or you feel heaviness / bulging in the vagina.
This app is a training timer, not medical advice. Based on NHS / NICE-aligned pelvic floor muscle training guidance (10s holds ×10 + 10 quick squeezes, 3 sessions daily, built up gradually).