The Best Pelvic Floor Apps of 2019

In this day and age, modern technology is getting pretty clever and all things health-related are now being developed into apps. There has been a huge rise in health-related apps in the past 5 years and women’s health is an area that is booming. There are all sorts of wearable technology out there (eg. Elvie and the Carin) which link back to an app on your phone and can tell you more about your pelvic floor strength or how much urine you’ve leaked, or there are the more simple apps that help teach and remind you when to do your pelvic floor exercises. In this blog, I will be reviewing the straight forward pelvic floor exercise and reminder apps so you can work out which might be the best pelvic floor app for you. So in no particular order, here we go;

Kegel Trainer – Exercises (Olsen Applications ltd)

Cost: Free (to use level 1-2) or $8.49 for the full version

Kegel Trainer - Olsen Applications

What does it do?

This app has set timings (or levels) for you to do your pelvic floor exercises within. It will tell you to ‘squeeze’ and ‘relax’ throughout the time. There is a visual and sounds to tell you when to squeeze and relax. With the free version of this app you can only use levels 1 and 2 for the exercises but you have to pay for the full version if you want to access all the levels they have to offer.

The app has a reminder function, so you can set 2 reminders throughout the day to remind you to do your exercises. It’s a good little app but if you want to use the more advanced workouts you will need to pay to access the full app.

What’s good about it?

It has a lovely ‘Results’ section which tracks your progress and can help keep you motivated to keep up with the exercises every day.

What’s not so great?

You need to know how to switch on your pelvic floor muscles to use this app. It does have an info section with the question ‘how do you do the exercises?’ but the answer is very basic and doesn’t run you through how to properly switch on your pelvic floor (in my opinion!).

You can only use the workouts up till level 2. So if you want to continue and use more advanced workouts you’ll need to pay the $8.49 for the full app. The full app has 75 levels and customisable sessions. Levels 1 and 2 are great to get you started and working on your pelvic floor though. You can also use the reminder settings to remind you to do the exercises every day too – but this is limited to just 2 reminders on the free app.


This is a good app, but the free version is limited as you can only use levels 1-2 .

Pelvic Floor First (Continence Foundation Australia)

Cost: Free

What does it do?

This app focuses on ‘pelvic floor safe’ exercises, not pelvic floor contractions/exercises. Basically, it means it is not focused specifically on pelvic floor exercise (e.g. The squeeze and relax of the pelvic floor’) but it is a compilation of general exercises which are safe for your pelvic floor e.g. Calf raises or wall push-ups.

It has videos on all of these ‘pelvic floor safe’ exercises which you download and compile in to your ‘workout’ section and then it times you eg. 30mins, whilst you go through these exercises. It does advise you to switch on your pelvic floor whilst doing the exercises but I was surprised that this app wasn’t more focused on the pelvic floor.

What’s good about it?

The idea behind this is app is probably the best thing about it. The idea appears to be an app that compiles lots of pelvic floor safe exercises that you can put into a workout – so someone with pelvic floor issues can safely exercise. However, the reality is that this app doesn’t function well.

What’s not so good?

Unfortunately this app can be difficult to use. It has some short videos on exercise and the pelvic floor but when you click to watch a video, it then starts to download the video, which takes at least 5 minutes (at one point one took over 10 minutes to download one video and I have a good internet service/wifi at home so it wasn’t an internet issue). Once the video is downloaded you can access it straight away but to be honest if you wanted to download 10 (or possibly more) exercises for your workout then you would spend a lot of time setting this up and probably give up (I almost gave up after the second video was downloading).

The app also has the option to add music – I thought this was a great idea, only to be told by the app that I have no music on my phone! (I listen to music via Spotify, so yes, there is no music on my phone!) so I wasn’t able to utilise the music option on the app which was disappointing.

Basically the app has videos of general exercises (not pelvic floor specific) which you then download (taking over 5 minutes per exercise/video) and compile your own workout. You then play the workout, which is basically a timer running and a list of your exercises where you can play the video of the exercise for a reminder.


I think the idea behind the app is great but the end product that has been produced is not user-friendly and I think people would give up using it quite quickly. If the video download issues were resolved it would definitely have the potential to be a great app for people with pelvic floor issues looking for general exercises which are safe for their pelvic floor.

Kegel Exercises (Amila)

Cost: Free

What does it do?

This app sets you daily short pelvic floor exercise sessions to do. For example, 3-second squeeze, 3 second relax for 10 sets. It has a good mix of endurance and short pulse exercises which ensures you are working on endurance and speed contractions too.

What’s good?

 It has a nice visual for ‘squeeze’ and ‘relax’ and your phone will vibrate and/or chime for the start of each squeeze or relax. The app then logs your work out and has a ‘statistics’ section where you can see on a graph the workouts you’ve completed. You can also set reminders throughout the day to make sure you don’t forget to do your exercises.

What’s not so good?

The only thing I would complain about (and this may be me being picky as a physio) but, it has a photo of a woman doing a shoulder bridge exercise up on her toes (see the picture of the app above) on the exercise page – I think this could be confusing for people, as you don’t need to do this as your exercise, the exercise the app is asking you to do is literally a pelvic floor squeeze and then relax.


A nice simple, but effective app to keep you motivated to do your daily pelvic floor exercises.

Easy Kegel – Pelvic Floor Exercise (Joseph H W)

Cost: Free – can upgrade for $5.99

What does it do? This is another pelvic floor exercise regime and reminder service.

What’s good?

Again a good visual for the squeeze and relax cues for the sessions, plus the phone vibrates to let you know to start the squeeze or relax. It also allows you to set reminders to do your Kegels/pelvic floor exercises.

What’s not so good?

You have to upgrade to access certain things in the app like being allowed to set unlimited reminders (with the free version you just get one reminder a day). With the upgrade, you can also change to the colour scheme of the app and enable the feature to use the app in the background. Personally I don’t think you need to upgrade it – it’s a good little app to do your kegels and set reminders.


A good little pelvic floor exercise regime and reminder app. I like this app a lot, nice visuals for the pelvic floor squeeze/relaxes.

My PFF (Essity)

Cost: Free

What does it do?

This is a pelvic floor training app. It has some great little videos that talk you through how to squeeze your pelvic floor and then has 2 exercise programmes for you to follow. ‘Little squeeze’ and ‘Big squeeze’. ‘Little squeeze’ has 3 levels, starting at 10 quick squeezes in 70 seconds, through to level 3 where you are doing 20seconds of 1 second squeeze followed by 1 second relax for 20 seconds.  The ‘Big squeeze’ programme which starts at a 70 second timer, and you tap to start the clock running and squeeze your pelvic floor for as long as you can hold (remembering to keep breathing!). Press pause when you need to rest and rest as long as you like, then unpause to squeeze again for as long as you can hold. Keep going like this until you have done 10 squeezes.

What’s good?

I really like this app, the visuals are great. It even has little motivational sayings pop up whilst you’re doing your work out! You can also use the vibrate and sounds on your phone to help with the workout.

The app lets you set unlimited reminders and also has a really nice ‘results’ section where you can see how much you’ve achieved each day and it tallies it up for the week too.

What’s not so good?

I can’t fault this app it was really good. I noticed on the reviews of the app online a few people had complained that the reminder service didn’t work for them but this was fine for me and it worked perfectly.


I think this is a really thoughtful and well-produced app. I would definitely recommend it and I also think t is the best free pelvic floor app out there that I have tried.

Squeezy: NHS Pelvic Floor App

Cost $6.49

squeezy nhs pelvic floor app

What does it do?

This app has been designed by physiotherapists in the UK working in the NHS. It is full of really good and evidence-based information. It uses the NICE (National Institute for Health and Care Excellence) guidelines (these are national guidelines used in the UK after medical professionals have reviewed all the research and evidence about a topic.) So they use the NICE guidelines to ensure your pelvic floor exercise program is following what is currently the best way to do your pelvic floor exercises.

What’s good about it?

The great thing with this app is that you can use it if you are seeing a women’s health physio, as they can customise your programme on the app, and change the settings to make sure your programme is tailored to you. If you aren’t seeing a women’s health physio then you can still use it as they have set you a programme (based on the NICE guidelines).

As the plan is customizable, you are able to change how many times a day you want to do your exercises (up to 6 times a day), you can also reduce the number of repetitions for each exercise, you can adjust the squeeze time and the relax time to make it longer or shorter and you can remove an exercise from the programme.

On the main menu you have the option of ‘squeeze now’ which is a set of 10 squeezes and you can pick slow or quick for these. It has a nice visual and countdown timer to help you with the holds.

The ‘exercise plan’ section Allows you to set reminders for as many exercise sessions you are planning on doing per day (up to 6 times). What I also like with this app is that you can snooze a reminder, say it goes off and you’re in the middle of doing something else, so you press snooze and it will re-remind you after the snooze time.

Now the thing that I LOVE about this app is that it has a bladder diary. (The reason I love this is probably due to the fact that I’m a women’s health physio!). Now it is not essential for everyone to do a bladder diary, as a women’s health physio we would usually ask someone to do a bladder diary to get a more in-depth understanding of what is going on with their bladder, for example if someone is reporting that they go to the toilet excessively through the day (or night), or that they can’t ‘hold on’ and make it to the toilet without leaking, these are just a few examples. But if you need to do a bladder diary (and have been asked by your physio or GP to do one), then having this on the app is awesome. It helps you keep an accurate record of what fluid you take in and what comes out, and it even sends you reminders throughout the day to fill in your bladder diary. So this is something that I really like about the app.

What’s not so good?

The app itself is awesome and I can’t fault it – I guess the only downside is that you have to pay for it. But if you are looking for a really comprehensive pelvic floor app and/or are seeing a women’s health physio then it is definitely worth the money.


This app is really comprehensive. As a user, it is sleek and easy to use and has some great info included within it. As a healthcare professional, it is also awesome and more advanced than the other pelvic floor apps out there. This means as a women’s health physio you can actually set your clients up with a bespoke and tailored pelvic floor exercise programme which is great (and easy to use!). The bladder diary is an extra bonus too.

So which is the best app?

My favourite free app is definitely ‘my PFF’. It has great visuals, unlimited reminders and a really nice results section.

However, if you are looking for something a little bit more comprehensive and/or are working with a women’s health physio then I would pick Squeezy. It is hands down the most comprehensive and educational app out there for the pelvic floor, but it does cost $6.49 (Australia) or £2.99 (UK).

If you’re happy with your pelvic floor exercises but just need some help to remember to do your exercises, then why not just set some daily reminders on your phone? Just an idea!

I hope you’ve enjoyed reading this blog and if you’ve been using a pelvic floor app leave a comment below and let us know what you think of it.

2 thoughts on “The Best Pelvic Floor Apps of 2019”

  1. Thanks for this wonderful review of Squeezy and the balanced and detailed review of all the apps! Brilliant work!

    1. Thanks Myra – I really enjoyed trying them out and definitely found Squeezy was the best-paid app – you can tell a lot of effort and lots of expertise are behind this app.

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