W
Ready to beginControl and release
Today’s focusLet go fully before you repeat
Brief review in 4 days
Pelvic floor training, guided and private
Laugh out loud. Go for a run. Sleep through the night. Without thinking twice.
If lately you think twice first, you are not the only one, and you do not have to get used to it. Answer a few questions, get one of nine programs based on your answers, and train at your own pace with a voice that guides you.
We do not tell you what you have or replace a health professional. Your answers are private.
3 of 5 moments completed
9 programsFrom maintenance to pregnancy, postpartum, and menopause. The questionnaire picks yours.
77 cardsThirty-four exercises and forty-three checks: doing it is not enough here, it has to come out right.
3 languagesEnglish US, español, and português do Brasil from day one.
You are not the only one
It happens a lot. Almost nobody talks about it.
Pregnancy, giving birth, sports, or the years change the body. It is not your fault, and it is not something you have to keep quiet about.
- You cross your legs before you sneeze.
- You look for a bathroom before you leave home.
- You stopped running or jumping.
- You get up at night more than once.
- You feel heaviness at the end of the day.
- You feel discomfort nobody explains.
1 in 3 adult women have urine leaks at least once a month.
Almost 1 in 3 women have leaks between 6 weeks and 1 year after giving birth.
Only 1 in 4 women with leaks had seen a doctor about it.
Figures from published studies. Each one carries its source, so you can read it yourself.
What gets trained
Your pelvic floor is like a hammock.
It is a group of muscles that holds up your bladder and what sits around it. Sometimes it needs strength. Sometimes it needs to learn to let go. Both get trained here.
Technique
Find the area, follow your breathing, and notice when another muscle takes over.
Control
Start, grade, and release a contraction when you decide to.
Endurance
Hold the quality of the movement without running out of breath or forgetting to let go.
Quick response
Answer with a short movement when the program asks for one.
Release
Give letting go real time, and tell rest apart from bearing down.
Function
Carry the movement into everyday motions, when that fits.
Why doing them is not enough
Nobody tells you whether you are doing it right.
It is a movement nobody can see from the outside. You can spend months doing it in a way that does not work what you think it works, without noticing. That is why more than half the catalog here is not exercises: it is checks that let you notice how it is going.
You squeeze too much
The abdomen, the glutes, the thighs. It is the most common thing, and it puts the work where it does not belong.
You do not fully let go
Letting go is half the exercise. Without it the area stays tense and the next day starts worse.
You keep going when you should stop
Some signals mean stop today. If nobody has named them for you, you do not recognize them.
Nine programs
For every stage, its own program.
The questionnaire is the same for everyone and adapts to your stage. Each program has its own limits and its own order: there is no single routine handed out to everybody.
Maintenance
To look after technique and consistency when there is nothing else to attend to.
Leaks with effort
For anyone who notices leaks when coughing, laughing, or lifting.
Urgency
For anyone who feels a sudden need that is hard to hold.
Mixed
When both show up: with effort and with a sudden need to go.
Descent or prolapse
Trained with clear limits, and with amounts only once your clinician authorizes them.
Pain
Here you start by letting go, not by squeezing.
Pregnancy
With the questions and the limits that belong to this stage.
Postpartum
You come back slowly: for the first six weeks, the exercises that are not right yet stay out.
After menopause
For dryness or discomfort: the training, plus everyday care.
The questionnaire routes you; it almost never turns you away. If an answer points to an emergency, we tell you to seek care today. In a few cases, a person on the team reviews your answers before your plan is activated. Everyone else gets a plan.
How it works
From your answers to your week.
Your program comes from your answers, and before you pay you see why it is yours.
You answer a few questions
About 30, almost all one tap: your goal, your life stage, what you notice, a guided check, and warning signs. Anything that does not apply is skipped.
You get your program
One of the nine, with its weeks, its sessions per week, and why it fits you. You see it before you pay.
You train with a voice that guides you
Each exercise shows its steps, when to stop, and a voice in your language. Before you start you answer six quick questions, and when your plan sets repetitions, a countdown with tones tells you when to squeeze and when to let go.
We adjust with you
Your plan goes up or down with how your sessions go. Your monthly check slows it down: if you counted less than you were doing, it goes back to that and climbs from there, unless your healthcare provider signs off on more. Every few weeks you note how it is going; if you are worse, it pauses and a person looks at it. If your life changes, you answer the questions again and your plan is made anew.
An exercise, inside
Every exercise tells you what to do, what not to do, and when to stop.
There are 34 exercises, each with its illustration and its guided voice. Each one explains how to position yourself, what to notice, the most common mistake, and the sign that means stop today.
Exercise
- 1
Let the whole weight of your body rest on the supports.
- 2
Breathe in gently and let the area widen on its own, without helping it.
- 3
As the air goes out, do nothing: let it leave without closing anything on the way.
When to stop
If you feel more bulging or more heaviness than when you started, you stop. And before every session you answer six quick questions: if something is not right, the session pauses and we tell you what to do.
The library
Three more from the catalog.
Each one with its real illustration. The whole catalog lives in the platform.
Find the muscle
- Illustration
- Guided voice
- Step by step
- When to stop
The elevator: up and down floor by floor
- Illustration
- Guided voice
- Step by step
- When to stop
Close before you cough
- Illustration
- Guided voice
- Step by step
- When to stop
What is inside
The exercises and checks are sorted by topic, so you can find what you are looking for.
- Getting started
- Building strength
- Letting go and stretching
- In your everyday life
- Your bladder
- Your bowel
- Eating and drinking
- Personal care
- Pregnancy, birth, and menopause
- Pain and intimacy
- Safety and keeping track
Structural week previewWeek 3 of 12
3 of 5 moments completedMonGuided session
TueRecovery
WedGuided session
ThuBrief review
FriGuided session
SatRecovery
SunWeek overview
Visual example without amounts. Your real schedule is created after the questionnaire.
Your week, without noise
Open the platform and know what is next today.
Your schedule mixes practice, rest, and short reviews. If a day does not work, nothing piles up: that session stays open until your next training day. And nobody counts a streak at you.
Your progress
Every month you see how you are doing, with numbers your doctor understands.
We do not tell you that you are better. We show you your own numbers, month by month, ready for your appointment.
The monthly check
Depending on your program, how many seconds you hold, how many times you repeat, and what you write down in 3 days of diary. Always compared with you, never with anyone else.
A validated questionnaire
The four questions of the ICIQ-UI SF, used by specialists around the world. It gives a score from 0 to 21.
A report for your appointment
Your checks, your diary, and your score on one page, ready to print or show.
Without looking at the screen
A voice reads each exercise and the repetitions come with tones. Tap to move on, and keep your finger down to pause.
The ICIQ-UI SF is used with permission from ICIQ (Avery and colleagues, 2004).
Assistant
An explanation when the question comes up.
The Assistant is an AI that knows your plan and the platform content. It explains an exercise, an instruction, or your week, at any hour. It cannot tell you what you have, does not invent exercises, and does not change your plan.
- Answers in English US, español, and português do Brasil.
- Uses only your plan and the platform content.
- If you mention a warning sign, it pauses your plan and tells you what to do.
AssistantAvailable at any hour
•••What we base it on
We do not make promises: we tell you where each thing comes from.
The exercises, the signs to stop, the measures of your progress, and the figures on this page come from public guidelines and studies. You can read them yourself.
- NICE NG123
The UK health guideline for women with urine leaks or prolapse: the training, the 3-day diary, and when to ask for help.
- POGP
The UK women’s health physical therapists: how to do and check the exercises at home.
- European Association of Urology (EAU)
What to measure to know whether a treatment works, and how many days to keep the diary.
- ICIQ
The validated bladder questionnaires, including the ICIQ-UI SF in your monthly check.
- NHANES 2015–2018 (Patel and colleagues, 2022)
The US national health survey, with 5,006 women: how many have urine leaks.
- Moossdorff-Steinhauser and colleagues, 2021
A review of 24 studies on urine leaks in the first year after giving birth.
- EPINCONT study (Hannestad and colleagues, 2002)
How many women with urine leaks talk to a doctor about it.
Privacy and control
Clear facts about your data, without vague promises.
This page does not collect health data. Inside the platform, every use has a defined purpose and visible controls.
Nothing by WhatsApp or SMS
Emails come from “Women Kegel” and name nothing about health: they say “your session” or “your code.”
You can delete all of it
From your account, whenever you like, without saying why. If you no longer have access, ask support and we delete it.
Your answers never become ads
What you tell the questionnaire stays here and is never used to target advertising.
What you type gets deleted
The text of your conversations with the Assistant lasts 30 days at most. It is not kept for as long as the account exists.
In their words
What the women already training say.
In their own words, exactly as they wrote them.
Jess T.Austin, TX
Honestly didn't think an app could help with this. The voice telling you when to squeeze and when to let go is the whole thing for me. Turns out I'd been clenching my abs the entire time lol. Week 5 and I haven't skipped once.
Maria G.Phoenix, AZ
What sold me is it doesnt promise anything. Every number has a source right there. The monthly check-in was super useful for my OB visit, I printed the sheet and she said it was really well laid out.
KimPortland, OR
Good overall. Would give more stars but at first I couldn't figure out the 'let go completely' part and thought I was doing it wrong. Asked the Assistant at 11pm and it actually explained it in plain english, credit where its due.
ReneeAtlanta, GA
After my second baby I wouldn't jump or run. Started the postpartum program and it goes slow on purpose, no rushing you. The 6 questions before every session felt like a lot at first but now I get why they're there.
Dana W.Chicago, IL
It's fine but heads up, it's not magic, you have to actually do it. I expected faster and it's a 12 week thing. What I do like: if you miss a day it doesn't guilt trip you with streaks or notifications.
PriyaSan Diego, CA
love that you can do it without looking at your phone, eyes closed with the tones!! i do it in bed before sleeping. only thing, took me a sec to find the pause button, otherwise no complaints
One price, everything included
USD 49 a year.
No tiers and no add-ons: everything in the platform is included.
Women Kegel annual plan
- All nine programs and the 77 cards in the catalog
- Your plan and its follow-up versions
- Guided sessions and reviews
- A guided voice in every exercise, even without looking at the screen
- The monthly check and the report for your appointment
- The Assistant, at any hour
- All three languages included
You have 14 days. Change your mind and we refund what you paid.
Cancel the renewal whenever you like, and keep access through the end of the paid term.
Frequently asked questions
What matters, explained before you begin.
How is my program chosen?
You answer a questionnaire inside the platform. A fixed rules engine uses your answers to pick one of the nine programs, with its weeks and its sessions per week. Before you pay, you see the result and why it is yours.
Is this for me if I have not had children?
Yes. The questionnaire picks based on your goal and what you notice, whether you have had children or not. And if there is nothing to attend to, there is a maintenance program.
What if I cannot feel the movement?
Then your plan starts there. If the guided check tells us you cannot tell the movement apart, we do not leave you out: learning to recognize it is the first part of the program.
Can the questionnaire turn me away?
Almost never. If an answer points to an emergency, we tell you to seek care today, which is the right thing. In a few cases, a person on the team reviews your answers before your plan is activated. Everyone else gets a plan.
What if I feel pain or notice an unexpected change?
Every exercise says when to stop, and before every session you answer six quick questions. When an answer means you have to stop, the plan pauses and the platform tells you what to do. If the pause is lifted, it is lifted with a medical clearance and a person on the team reviewing it; that clearance is never a substitute for urgent care.
What if my belly feels separated after giving birth?
During pregnancy, it is common for the two muscles down the middle of the belly to separate, according to the UK National Health Service (NHS). If you notice it after giving birth, your plan shows you how to check it, how to move day to day, and when to get help.
Is the Assistant a healthcare professional?
No. It is an AI that uses only your plan and the platform content: it explains your exercises and your week, and if you mention a warning sign, it pauses your plan. It cannot tell you what you have or replace a health professional.
Will anyone at home find out?
We send nothing by WhatsApp or SMS. Emails come from “Women Kegel” and name nothing about health: they say “your session” or “your code.” And signing in takes the code sent to your email.
What if I change my mind?
You have 14 days. Change your mind inside that window and we refund what you paid, no explanation asked. Write to the contact address and it is done.
How does cancellation work?
You keep access while your subscription is active. You can cancel the renewal from your account whenever you like, and you keep signing in until the end of the period you paid for. When the subscription ends, access ends. You can come back whenever you want: you answer the questionnaire again and activate your plan.
Can I delete my data?
Yes, whenever you like. From your account you request deletion, and seven days later everything the law does not require us to keep is deleted; you can cancel during those days. If you no longer have access, write to us and the support team deletes it for you.
Your next step
Start with what you want to do again.
It takes a few minutes. At the end you see your program, its weeks, and why it is yours, before you pay anything. Private, and at your own pace.