Pelvic Floor

Who it’s for

Prevention or mild symptoms of incontinence outside of pregnancy.

How it works

Daily: 10 quick contractions, 8–12 holds for 6–8 seconds at maximum effort, and a one-minute half-effort hold. Done standing—it is harder and more functional. An honest caveat we state up front: after a short verbal instruction, only about half of people contract correctly, and a quarter use a technique that can worsen the condition. The app can remind and explain, but only a specialist can verify technique.

Weekly layout

How load increases

Hold duration and repetitions increase. The program works for prevention; if incontinence is already present, this work alone is not enough—a specialist is required.

Deload

Not required.