The Kegel Coach is designed to help you understand, visualize, and practice effective pelvic floor contractions with ease. Whether you're just starting or need a refresher, it’s here to guide you step by step.
How the Kegel Coach Works
The Kegel Coach now guides you through two key steps to help you build strength and confidence in your pelvic floor training:
1. Learn About Your Pelvic Floor
The app provides an overview of the pelvic floor and its importance in your overall health. Here's what you'll discover:
What the pelvic floor is and where it’s located.
Its vital functions, such as supporting organs, bladder control, and sexual health.
How pelvic floor training works and why it's important for building strength and improving function.
The basics of doing a proper Kegel, including what to aim for and common mistakes to avoid.
2. Practice Pelvic Floor Contractions
Once you've gained an understanding, the Kegel Coach helps you put it into practice:
Set a clear goal. The app explains what a successful contraction looks and feels like.
Perform 5 pelvic floor contractions. You'll have time to relax between each repetition—remember, relaxation is as important as contraction!
Visual tips and imagery. These guides help you picture what a good contraction should feel like, using helpful cues like:
"Squeeze as if stopping the flow of urine."
"Imagine you’re holding in gas."
"Picture lifting a weight with your vagina."
Get personalized tips. If you’re struggling to find the right movement, the app offers adjustments and advice to help you get on track.
Next Steps
After completing your Kegel Coach session, you're ready to dive into:
Games within your training program, where you can further practice and track your progress.
The Practice Lab, found under the "Learn the perfect Kegel" section of the Exercises tab, for more focused training.
During both Games and Practice Lab sessions, a contraction quality meter will display feedback to monitor the quality of your contractions.
Key Tips for Effective Kegels
To make the most of your training, remember:
Keep your buttocks, stomach, and thighs relaxed—only your pelvic floor should be working.
Practice consistently, but don’t overdo it—gradual progress is key!
Come back to the Kegel Coach anytime you need a refresher or extra guidance.