Welcome to your
practice.
You just took the first step toward a stronger pelvic floor. Here's everything you need to get started.
Let's beginyour kit
Four weights.
One system.
Each weight is color-coded to its resistance level. Start with the lightest (25g) regardless of your fitness level. Proper form matters more than resistance — build the foundation first.
Before you begin: 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.
how to use
The basics.
Clean your weight
Wash with warm water and mild soap before first use. Rinse thoroughly and pat dry.
Find your muscles
Your pelvic floor muscles are the ones you use to stop the flow of urine mid-stream. To confirm you've found them, insert a clean finger and squeeze — you should feel the contraction around your finger. Once you've identified the right muscles, don't regularly practice while urinating — this is just for initial identification.
Get into position
Start lying down or reclined for your first session. Relax your body — particularly your vaginal muscles — before insertion.
Insert the weight
Apply water-based lubricant if needed. Insert the weight slowly, similar to inserting a tampon, with the retrieval string remaining outside your body. It should sit comfortably inside.
Contract and hold
Squeeze your pelvic floor muscles to lift the weight. Hold for 3–5 seconds, then release fully for 3 seconds. That's one rep.
Focus on isolating the pelvic floor — your abs, glutes, and thighs should stay relaxed. If you feel yourself clenching other muscles, reset and try again.Build your reps
Start with 10 reps as one set. Rest for 30–60 seconds between sets. Work up to 3 sets per session. A full session takes about 15 minutes.
Remove and clean
When you're done, relax your muscles and gently pull the retrieval string to remove the weight. Wash with warm water and mild soap, pat dry, and store in the provided pouch or box.
getting started
Your first week.
Day 1–2
Learn the basics
Use the 25g weight lying down. Focus on finding the right muscles and isolating the contraction. Start with 1 set of 10 reps. Sessions can be 5–10 minutes. It's completely normal if the weight slips out — this is information about your starting point, not failure.
Day 3–4
Build the habit
Continue with 25g. Work toward 2 sets of 10 reps. Experiment with positions — try reclined, then seated. If you feel comfortable, try standing. Many women find it easiest to practice during a shower or while watching TV.
Day 5–7
Find your rhythm
Aim for 2–3 sets of 10 reps in a 15-minute session. By now the contraction should feel more natural and deliberate. Start incorporating the weight into daily activities — walking around the house, light stretching, or standing at the kitchen counter.
Going forward: continue daily 15-minute sessions, 3–4 times per week at minimum. When you can hold your current weight for one full minute without slipping, move to the next color.
As you build strength, you can add complementary exercises — squats, glute bridges, and planks all engage the pelvic floor alongside other core muscles.
See our complete Exercise Guide →results
What to expect.
Week 1–2
Your muscles are learning. You may feel subtle engagement during sessions. The weight might slip — that's normal and it's information, not failure.
Week 3–4
Most women notice improvement in bladder control and reduced urgency. The weight should feel more secure. You may be ready to progress to 40g.
Week 5–8
Consistent users report significant strength gains, better core stability, and improved sexual sensation. Continue progressing through the weight levels.
Ongoing
Like any muscle, the pelvic floor needs maintenance. Even after reaching the 85g weight, continue daily sessions to maintain your gains.
Stay on track.
Get a weekly check-in with tips, progression reminders, and guidance tailored to where you are in your practice.
quick reference
Keep this handy.
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For the full exercise protocol and advanced training, visit our complete guide.
Read the Exercise Guide →