Urinary hesitancy in women: why starting to pee can be difficult
A slow start or weak stream is a symptom to explain before choosing pelvic floor exercises.
Read the guideFor your body. At your pace.
Get to know
your pelvic floor.
Feel more you.
Honest answers to the questions you might not ask out loud. Explore pelvic floor health, everyday habits, and care through life’s changes.
Small moments.
More understanding.Your body is worth the care.
More understanding.Your body is worth the care.
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Meet your pelvic floor.
Start with understanding. Then find the next step that makes sense for you.
The journal
A little knowledge goes a long way.
From your first Kegel to the changes of menopause, find answers for the moment you’re in.
Guides to explore
Can you cycle with pelvic organ prolapse?
A gentle seated ride and a demanding mountain-bike route are different decisions. Bring the details into your care plan.
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Pelvic heaviness or vaginal pressure: what to do next
Describe the feeling, notice accompanying symptoms and get a clear follow-up plan without trying to diagnose yourself.
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Painful periods and a tight pelvic floor: where to start
Pelvic floor care may be one part of a plan, but severe period pain needs its own explanation.
Read the guideCan pelvic floor therapy help endometriosis pain?
Understand the role of pelvic health physiotherapy, its limits, and the questions that make a home plan more useful.
Read the guidePelvic floor exercises for women: a practical starting guide
Understand the muscles, choose a sensible first step, and build a routine that includes both lifting and letting go.
Read the guideHow to do Kegel exercises: find, lift and fully relax
A step-by-step technique guide, including what the movement should feel like and what to do when you are unsure.
Read the guideLeaking urine when coughing: what it means and what can help
Understand cough-and-sneeze leaks, prepare for an assessment, and find practical next steps without assuming every leak needs more Kegels.
Read the guidePostpartum pelvic floor recovery: a practical guide after birth
Build a recovery plan around your birth, symptoms and daily life, with space for rest, questions and specialist help.
Read the guideTight vs. weak pelvic floor: why symptoms can overlap
Pain, leaking and difficulty relaxing do not fit neatly into a strong-or-weak quiz. Here is a more useful way to think about the problem.
Read the guideHow often should you do Kegels? Build a routine that fits
Understand the difference between a treatment dose, a reminder schedule and a sustainable long-term habit.
Read the guideHow long do Kegels take to work? A realistic progress guide
Know what early progress might look like, why a three-month treatment trial matters, and when to ask for a review.
Read the guidePelvic floor exercises during menopause: what they can help with
Understand where pelvic floor training fits during menopause—and which symptoms need a different conversation with your clinician.
Read the guide7 common Kegel exercise mistakes—and what to do instead
A practical troubleshooting guide for technique, rest, dosage and expectations, without turning discomfort into a challenge.
Read the guidePelvic floor relaxation: a gentle breathing practice and when to get help
A calm introduction to letting the pelvic floor release, with no pushing, forced stretching or promise that breathing alone will treat pain.
Read the guidePelvic floor therapy: what to expect at your first appointment
Know what the conversation, examination and treatment plan can involve—and the choices you have throughout.
Read the guidePelvic floor exercises after a C-section: when and how to restart
Caesarean recovery includes the pelvic floor as well as the abdominal incision. Start with the guidance for your own birth.
Read the guidePelvic floor exercises during pregnancy: a thoughtful starting plan
Understand what pregnancy practice can help with, then adapt it to your comfort, symptoms and maternity advice.
Read the guideRunning and your pelvic floor: what to do about leaks or heaviness
A practical way to stay engaged with running while taking leakage, pressure and pain seriously.
Read the guidePelvic floor and constipation: when squeezing is not the solution
Constipation is not always a strength problem. Learn how to describe it and what to discuss before adding Kegels.
Read the guideBladder training vs. Kegels: what is the difference?
Two approaches with different purposes. Understand the difference before combining routines or delaying bathroom visits.
Read the guideUrinary urgency in women: what that sudden need to pee can mean
Understand urgency as a symptom, recognize when it needs prompt care, and prepare a useful description for your clinician.
Read the guideExercise with pelvic organ prolapse: a practical guide to staying active
Discuss movement, muscle training and other support options without relying on a universal list of safe exercises.
Read the guidePainful sex and the pelvic floor: what to discuss and what may help
Pain during sex deserves an explanation and a care plan. Stronger contractions are not automatically the answer.
Read the guidePeeing at night: a guide to nocturia in women
Look beyond the bladder alone: sleep, urine production, medicines and daily habits can all be part of the assessment.
Read the guideKegel exercises lying down, sitting or standing: which position?
Choose a position that makes the lift and release easier to notice, then discuss how to progress.
Read the guideSlow and fast Kegel exercises: what is the difference?
Understand the two common types of contraction without turning your routine into a speed challenge.
Read the guideHow to keep a bladder diary: a practical guide for women
Turn a few ordinary days into a clear record for your appointment, without guessing missing entries or changing your routine.
Read the guideKegel app or biofeedback trainer: what do you actually need?
Separate help following a routine from feedback about muscle activity before choosing a tool.
Read the guideKegel weights and pelvic floor trainers: what to know before buying
Different devices solve different problems. Start with the purpose, evidence and suitability before comparing features.
Read the guideYoga, Pilates and your pelvic floor: where do Kegels fit?
Choose movement you enjoy while keeping your specific pelvic floor treatment goals clear.
Read the guidePelvic floor exercises after hysterectomy: restarting with your care plan
Use your operation details and discharge advice to restart gentle practice and plan a gradual return to daily life.
Read the guidePelvic floor and heavy lifting: what to do about symptoms
A practical approach to leaking or pressure during weights, shopping and other everyday lifting.
Read the guideHow to breathe during Kegel exercises without overthinking it
A clear way to understand breath cues, longer holds and the pause between contractions.
Read the guideWater, caffeine and bladder habits: how to make useful changes
Find a manageable way to review drinks and bladder symptoms without cutting out everything or chasing a universal water target.
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Meet Pelvic Gym for iPhone
Make a little room
for yourself.
Learning is a beginning. When strengthening suits your needs, guided workouts can help you make practice part of your day.
Available for iPhone · Free download with in-app purchases
Pelvic Gym
A companion for your practice.
Guided Kegel workouts
Training plans
Space for a daily habit