Gently lift
Draw the pelvic floor inward and upward. Keep your abdomen, thighs and buttocks relaxed.
Pelvic floor training for men
Guided pelvic floor exercises, at your pace.
YOUR PRACTICE2 blocks · 1:10
Ready when you are
Ready when you are
Get comfortable. Let your shoulders soften.
10 guided repetitions1:10 total
Quality matters more than the countdown. Stop if the squeeze fades.
1:10 sessionThe essentials
Small movements. Full attention.
Keep breathing
Hold the muscle, not your breath. A steady, comfortable effort is enough.
Completely release
Let the muscles soften between holds. Stop if you feel pain or cannot fully relax.
Know what you are training
Pelvic floor exercises for men: what is the PC muscle?
The pelvic floor is not one muscle. It is a coordinated group of muscles and connective tissues at the base of the pelvis. The pubococcygeus—often shortened to the “PC muscle”—is one part of that wider system, alongside other muscles that work together.
A support and control system
In men, the pelvic floor helps support the bladder and bowel and contributes to the control of urine, stool and wind. It also has a role in sexual function. These are normal body functions, not outcomes this timer can guarantee.
Two kinds of practice
Patient guidance commonly combines controlled endurance holds with brief squeezes. Each contraction is followed by a full release, with a recovery break between the two blocks.
What this timer can guide
The timer provides visible and optional sound cues. It cannot see which muscles you use, measure strength or create a personal treatment plan.
Focus on a comfortable, controlled movement
Imagine preventing wind and gently lifting inside while you continue to breathe. Keep your abdomen, thighs and buttocks relaxed, then let go fully without pushing down. Stopping urine can help identify the muscles once, but do not repeatedly practise while urinating. If the movement is painful, difficult to find or difficult to release, stop and ask a qualified healthcare professional or pelvic floor physiotherapist for advice.
General guidance and research context: Continence Health Australia · Oxford University Hospitals · systematic review of programmes for men. No universal programme or outcome is guaranteed.
No streaks. No points. No pressure.
This timer is deliberately free of badges, levels, leaderboards and reward loops. Future progress views should show useful facts without turning pelvic floor training into a game or making you feel guilty for taking a day off.
Your training data is not a product.
This version has no user account or stored training history. If profiles and progress tracking are added later, we will not sell personal profiles or training data. A clear privacy notice will explain what is stored and why before those features launch.
Comfort before intensity.
For general exercise guidance only. If you have pain, difficulty relaxing or emptying your bladder or bowel, have recently had surgery, or are unsure about technique, speak with a healthcare professional.