Pelvic floor training, made simple.
Kegel exercises involve contracting and fully relaxing the pelvic-floor muscles. Learn the technique and when relaxation or professional guidance may be more appropriate.
No signup, no subscription, no installs. Works from your browser.
What are Kegel exercises?Day 1
10
Squeeze
- Free
- Private
- No account
- Any device
A free pelvic-floor trainer in your browser
PelvicEx guides Kegel practice with timed contraction and release cues, a plan based on your answers, and a record of your sessions. Start without downloading an app or creating an account.
- Free, without an account
- Use the core trainer and programs without a subscription or sign-up.
- Guided practice
- Follow visual cues for contraction and release, with optional sound and vibration where your browser supports them.
- A plan based on your answers
- Personalization uses your goals, comfort, and reported ability. Your answers are not a clinical assessment.
- Progress on this device
- Review your session history and export your data. Progress stays in this browser; there is no account backup or cross-device sync.
Trainer and guides in nine languages
PelvicEx cannot check your contraction, measure muscle strength, or diagnose symptoms. Pain, difficulty relaxing, or recent pelvic or prostate surgery calls for professional guidance before a generic strengthening routine.
Using PelvicEx
Is PelvicEx free, and do I need an account?
The core trainer and programs are free. You can start without an account, payment details, or a subscription.
Do I need to install an app?
No. Open PelvicEx in a web browser on your phone, tablet, or computer. The interactive trainer needs JavaScript. Offline access and native app reminders are not currently provided.
Where is my progress saved?
It is saved in this browser on this device when storage is available. Clearing site data, using private browsing, or changing browsers or devices can leave you without those records. Export a copy if you want to keep it; export does not provide automatic backup or sync.
Can the app tell whether I am doing Kegels correctly?
No. The app gives timing and educational cues, but has no sensor or live technique assessment. It cannot diagnose symptoms or tell you that strengthening is appropriate. Seek professional guidance for pain, difficulty relaxing, recent surgery, or uncertainty about technique.
Correct technique
How to do a Kegel exercise.
Learn how to do Kegel exercises with a gentle inward lift, normal breathing, and a full release. Includes technique checks and when to pause.
- Find the right muscles
- Contract gently
- Relax completely
- Repeat with control
Guide library
Explore the pelvic-floor guide library.
Start with a topic section, then choose a focused guide for technique, training, symptoms, life stage, safety, or evidence.
Our method
Evidence and training methodology
See what research supports, where uncertainty remains, and how PelvicEx translates evidence into program rules.
How PelvicEx designs and personalizes its training programsPelvicEx evidence and source library
Explore how PelvicEx records sources, links claims to stable evidence IDs, preserves limitations, and keeps research separate from product extrapolations.
PelvicEx editorial policy
See how PelvicEx plans, sources, drafts, translates, reviews, updates, and labels pelvic-health content—and where AI assistance fits.
PelvicEx clinical-review policy
Learn how PelvicEx matches reviewer expertise to content risk, checks evidence and safety, handles conflicts, and repeats review after material changes.
Start when you are ready
Try your first guided Kegel session.
Your progress is stored on this device, and the free trainer does not require an account.