A pelvic floor exercise app with guided Kegel workouts
Short, gentle pelvic floor sessions you can do lying down, seated or standing. A calm voice coach tells you when to gently lift your pelvic floor and when to let it go, so you are never guessing.
Coming soon to theApp Store Get it onGoogle Play
What's inside
Pelvic Floor Reset is a four-week plan of short sessions, about 16–20 minutes each. Week one helps you find the muscles with three sessions; by week four it is five short days a week. It mixes these sessions:
Floor Basics
Pelvic tilts, heel slides and gentle bridges on a mat.
Chair & Standing
No lying down: seated tilts, knee squeezes and work at a chair.
Side-Lying & Hands-Knees
No lying on your back: clams, bird dogs and box squats.
Bridge & Core
Pelvic curls, frog pumps and toe taps.
Fully Seated
Every move done sitting in a chair.
There are versions of the plan for pregnancy, for staying fully seated and for no floor work. The workout library also has single pelvic floor sessions:
- 10-Min Pelvic Floor & Core
- 14-Min Pelvic Floor Strength
- 17-Min Standing Pelvic Floor
- 26-Min Pelvic Floor & Core Flow
How the voice cues work
The pelvic floor lift is built into each move. On a pelvic tilt, for example, the coach says to breathe out and gently lift your pelvic floor, as if stopping the flow of wee, then breathe in and let it all go. On bridges, heel slides and seated knee squeezes you hear the same cue: lift gently, move, then relax.
The coach voice is AI-generated and recorded in advance, and the moves are shown in demonstration videos. Between moves the coach tells you what is next, so you can close your eyes and focus on the muscles.
For the basics and a routine you can do without the app, read our free pelvic floor exercises guide.
Who it's for
The pelvic floor plan is for women and men of any age, including after having a baby. If you have pain, leaking, are pregnant or recently gave birth, check with your doctor or a pelvic health physiotherapist first. After a caesarean, wait until your doctor or midwife says you can exercise.
There is no account, no email and no ads. Your answers and history stay on your phone. Train at Home is free to download, with one plan session a week and a few moves for each body part; Train at Home Plus, an optional subscription, unlocks everything.
Questions
Is there an app that guides Kegel exercises?
Yes. Train at Home has a four-week Pelvic Floor Reset plan and pelvic floor workouts where a calm voice coach tells you when to gently lift your pelvic floor and when to let it go, built into lying, seated and standing moves.
Can men use a pelvic floor exercise app?
Yes. The pelvic floor plan and workouts are open to adults of any sex and age. The moves and cues are the same.
Do I have to lie on the floor?
No. There are chair and standing sessions, and a fully seated version of the plan. If you are pregnant, the pregnancy version has no lying on your back.
How long are the sessions?
About 16–20 minutes. The plan starts with three sessions in the first week and builds to five short sessions a week by week four.
Is the coach a real person?
No. The coach voice is AI-generated and recorded in advance. Each move is shown in a demonstration video.
Is it free?
Train at Home is free to download. Free users get one plan session a week and a few moves for each body part. Train at Home Plus is an optional subscription that unlocks every plan session and workout; the price for your country is shown in the app before you buy.
Train at Home is a fitness app, not a medical device. It does not diagnose or treat any condition. Stop if anything hurts, and talk to a pelvic health physiotherapist if you leak, feel heaviness or have pain.
Get Train at Home
Android is on Google Play now (18+). The iPhone app is coming soon to the App Store.
Coming soon to theApp Store Get it onGoogle Play