exercise guide
A complete guide to using The Toner — from your first session to advanced training. Fifteen minutes a day is all it takes.
getting ready
Find your muscles
The pelvic floor muscles are the ones you use to stop urine mid-stream. To confirm you've found them: insert a clean finger and squeeze. You should feel a tightening around your finger. Use this technique once for identification — don't practice regularly while urinating.
Clean your weight
Wash with warm water and mild soap before each use. Rinse thoroughly and pat dry.
Choose your starting weight
Begin with 25g (the lightest, palest weight) regardless of your fitness level. Building proper form at a lower resistance matters more than starting heavy.
Choose your position
Start lying down or reclined. As your strength builds over the coming weeks, progress to seated, then standing, then moving.
These exercises are for general guidance and are not medical advice. If you are pregnant, postpartum, experiencing pelvic pain or pressure, or have a diagnosed pelvic condition, consult a pelvic health professional before starting. Stop immediately if you feel pain or discomfort.
the basics
Insert
Relax your body. Apply water-based lubricant if needed. Insert the weight slowly — similar to a tampon — with the retrieval string remaining outside your body.
Contract
Squeeze your pelvic floor muscles upward and inward to grip the weight. Hold for 3–5 seconds.
Keep your abs, glutes, and thighs relaxed. If you feel yourself clenching other muscles, release and reset.Release
Relax your pelvic floor completely for 3 seconds. Let the muscles fully release before the next rep.
Repeat
That's one rep. Do 10 reps per set. Rest for 30–60 seconds between sets. Work up to 3 sets per session.
Remove
When finished, relax your muscles and gently pull the retrieval string. Clean with warm water and mild soap. Store in the pouch or box.
session summary
Progression
Your muscles will tell you when they're ready. The benchmark: when you can hold your current weight for one full minute without it slipping, move to the next color.
There's no fixed timeline. Some women progress every 2–3 weeks. Others take longer. Both are normal. The only wrong pace is one that causes pain or skips the foundation.
If you've been consistent for several weeks and aren't progressing, check your form. The most common issues:
daily practice
The Toner doesn't require a dedicated workout session. Once you're comfortable with the basics, wear the weight during daily activities to keep your muscles engaged passively throughout the day.
Morning routine
While brushing teeth, making coffee, or getting dressed.
While moving
Walking around the house, light stretching, or standing at a counter.
While relaxing
Watching TV, reading, or taking a shower.
Standing and moving with the weight challenges your muscles more than lying still. As your strength builds, daily integration becomes the most effective way to maintain and build on your gains.
strengthen further
These exercises engage the pelvic floor alongside other core and lower body muscles. They complement your Toner sessions and accelerate overall strength. Perform them with or without the weight inserted — both approaches are effective.
Glute Bridge
Targets: pelvic floor · glutes · hamstrings
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms at your sides.
Squeeze your pelvic floor and glutes, then lift your hips toward the ceiling until your body forms a straight line from knees to shoulders. Hold for 3–5 seconds at the top.
Lower slowly. Repeat 10–15 times.
Progression: try single-leg glute bridges or hold longer at the top.Glute Bridge March
Targets: pelvic floor · deep core · glutes · hip stability
From the glute bridge hold position (hips elevated), slowly lift one knee toward your chest while keeping hips level and stable. Lower the foot back down and repeat on the other side.
Alternate for 10 reps per side. The challenge is maintaining a level pelvis — if your hips drop or rock side to side, reduce the range of motion.
Squat
Targets: pelvic floor · glutes · quadriceps · core
Stand with feet shoulder-width apart. Engage your pelvic floor as you lower into a squat — hips back, knees tracking over toes, chest lifted. Lower until thighs are roughly parallel to the floor (or as far as comfortable).
Squeeze your pelvic floor and glutes to stand back up.
Repeat 10–15 times. Focus on maintaining the pelvic floor engagement throughout the movement, not just at the bottom.
Bird Dog
Targets: pelvic floor · deep core · lower back · balance
Start on hands and knees — wrists under shoulders, knees under hips. Engage your pelvic floor and core.
Slowly extend your right arm forward and left leg back simultaneously, forming a straight line from fingertips to heel. Hold for 3–5 seconds without letting your hips rotate or your lower back sag.
Return to start. Repeat on the opposite side. 10 reps per side.
Plank
Targets: pelvic floor · entire core · shoulders
From forearms and toes, form a straight line from head to heels. Engage your pelvic floor and draw your navel toward your spine. Breathe normally.
Hold for 20–30 seconds to start. Build toward 60 seconds.
Common mistakes: sagging hips (engage glutes), piking hips up (lower them), holding breath (keep breathing).
your practice
Fifteen minutes a day. Results in four weeks. Your strongest self starts with the decision to show up — today and tomorrow.
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