How to use it
- Find the muscles: imagine stopping yourself peeing and holding in wind at the same time. That squeeze and lift is your pelvic floor.
- Press Start. When the ball rises and turns amber, squeeze and hold. When it drops and turns green, let go fully.
- Slow holds come first, then quick squeezes you let go of straight away. Start at Starter and move up a level when it feels easy.
Why it works
The NHS suggests starting with 2-second squeezes, 10 at a time, and building up to 10-second holds, with short and long squeezes both included. It can take a few months before you notice any benefit (NHS (opens in a new tab)). Physiotherapists suggest relaxing for 5 to 10 seconds between slow holds, and doing a set at least once a day, up to three times; how well you do them matters most (Lancashire and South Cumbria NHS (opens in a new tab)). Guides for men give the same steps, and say building strength can take 3 to 6 months of regular practice (North Bristol NHS (opens in a new tab)).
A review of 31 trials with 1,817 women who had bladder leaks found that those who did pelvic floor training were far more likely to report being cured or improved than those who didn't. Most trials were small, with follow-up under a year (Dumoulin et al., 2018 (opens in a new tab)).
Squeezing the wrong way can make things worse (Lancashire and South Cumbria NHS (opens in a new tab)). If you have leaks, pain or other symptoms, ask a GP or a pelvic health physiotherapist to check your technique.
When to use it
- Once a day, at the same moment: while a match loads, at a desk, or in bed. Nobody can tell you're doing it.
- Up to three times a day once it feels easy.
- For adults. Pair it with a movement break after a long sit.
More tools
Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.