Kegel & pelvic floor trainer
A coach for every squeeze
Guided pelvic floor training for men and women. A voice coach tells you when to squeeze and when to let go, in one short session a day that grows as you get stronger.
First session free. No account needed.
Technique
Learn the right muscles
A short tutorial shows where the pelvic floor muscles are, how to find them and the common mistakes. Then you practice three squeezes with the coach and get tips based on how it felt.
- Tutorial tailored to your goal and body
- Coached practice before your first session
- Guides on finding the muscles and the knack
Coaching
Train with the screen off
The coach counts each hold and tells you when to relax, so you don't need to watch the screen. Screen-off mode keeps the session running while your phone is dark.
- Eight voices, a chime, or vibration only
- Works with the ringer on silent
- A one-minute routine for sudden urges
Program
12 levels from published programs
Each level is built from a training program tested in clinical trials. A fitness test places you at the right level, and the plan moves you up as you get stronger.
- Foundation follows the six basic levels of Tät
- Strength follows the three-set protocol from Bø's clinical trial (BMJ, 1999)
- Rate each session; after about a week at a level you move up
Progress
Watch your hold grow
See your longest hold, your streak and how far you are through each level.
- Personal bests and fitness test results
- Streaks, monthly challenges and achievements
- Home-screen widget, Apple Health and Health Connect sync
Diary
Track leaks and urges
Log symptoms in a few taps and see how they change week to week.
- Leaks, strong urges, pads and night-time trips
- Weekly trends
- A PDF report to share with a physio or doctor
How it works
- 1
Take the fitness test
A short test places you at the right level.
- 2
Train each day
Follow the coach for 5 to 10 minutes. Set a reminder for a time that suits you.
- 3
Move up
Rate each session. After about a week at a level, you move to the next one.
Who it's for
Pelvic floor training can help with:
Bladder control
Leaks when you cough, lift or exercise, and strong urges to go.
After childbirth
Rebuilding strength in the months after pregnancy.
After prostate surgery
Regaining control after a prostatectomy.
Sexual health
Pelvic floor strength for men and women.
The app also has short guides on bladder training, recovery and when to see a doctor.
Pricing
Free
- Your first guided session
- Symptom diary
- Reports and records
Steady Pro
- All guided training
- Monthly or yearly
- 7-day free trial on the yearly plan
Prices are shown in the app. Subscriptions renew automatically unless canceled at least 24 hours before the end of the period. Manage or cancel any time in your App Store or Google Play account settings.
Questions
Is Steady for men or women?
Both. The tutorial is tailored to your goal and body.
How long is a session?
Sessions start at 5 minutes and build to about 10 as you move up levels.
Do I need an account?
No. Download the app and start.
Which devices does it work on?
iPhone, iPad and Android phones and tablets.
How do I cancel a subscription?
Cancel in your App Store or Google Play account settings. See Support for the steps.
Is this medical advice?
No. Steady gives general exercise guidance. Check with a doctor if you're pregnant, have had recent surgery, or have pain.
Try your first session free
Available for iPhone, iPad and Android.