Gently lift
Draw the pelvic floor inward and upward. Keep your abdomen, thighs and buttocks relaxed.
Pelvic floor practice for men
Pelvic floor practice. At your pace.
Follow the timer as you squeeze and relax. Choose a short session or set your own timings.
YOUR SESSION3s / 5s · 0:40
Ready when you are
Ready when you are
Get comfortable and relax your shoulders.
5 repetitions0:40 total
Release early if you can no longer hold comfortably. You do not need to finish the countdown.
Stored on this device
Training history
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Local backup
Export or import your local settings and completed-session history. No assistant answers or safety confirmation are included.
The essentials
Small movements. Full attention.
Keep breathing
Hold the muscle, not your breath. A steady, comfortable effort is enough.
Relax fully
Let the muscles soften between holds. Stop if you feel pain or cannot fully relax.
Understand your pelvic floor
What your pelvic floor does
Your pelvic floor is a group of muscles and connective tissue. It supports the organs in your pelvis and helps with bladder and bowel control. The often-mentioned PC muscle is one part of it.
Practice involves both contracting these muscles and fully relaxing them afterwards. LiftLetGo guides the timing, but it cannot check whether you are doing the movement correctly.
Your practice. No pressure.
No points or leaderboards. Your history simply shows when you practised. Taking a break is always okay.
Your training data is not a product.
Your settings and completed sessions stay in this browser. No account needed. We do not sell this training data or use it for advertising.
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.