Workout timer
Kegel Counter
- Squeeze
- 3 s
- Relax
- 5 s
- Reps
- 10
A simple timer for pelvic floor training
Kegel.Today guides you through timed pelvic floor contractions and full relaxation. Choose a ready-made routine, follow the visual, sound, or voice cues, and build a consistent practice at your own pace.
How to use the Kegel timer
Choose a routine. Start with Beginner or select a routine that feels comfortable. You can also create your own timing in Custom.
Press Start and follow the timer. During Squeeze, gently contract and lift your pelvic floor muscles while breathing normally.
Relax fully. Release the muscles completely during every Relax phase. Relaxation is an essential part of each repetition.
Stay consistent. Focus on comfortable, controlled practice rather than squeezing as hard as possible. Your completed sessions are saved in this browser.
Simple, private, and easy to follow
- Clear guidance — Visual, sound, and voice cues help users know when to squeeze and relax.
- Flexible routines — Beginner, Intermediate, Advanced, and Custom options.
- Private progress — Workout history and settings stay in this browser. No account is required.
Kegel exercises may not be suitable for everyone. Stop if you feel pain or your symptoms worsen, and read our safety guidance if you are unsure.
Helpful Kegel exercise guides
What Are Kegel Exercises?
A beginner-friendly guide to pelvic floor muscle training, what Kegel exercises do, and when to ask a healthcare provider.
How to Do Kegel Exercises Correctly
A cautious step-by-step guide to finding, contracting, and relaxing the pelvic floor muscles without common mistakes.
Kegel Exercise Safety and Contraindications
When to stop Kegel exercises, who should ask a healthcare provider first, and how to reduce common risks.
Kegel Exercises: Beginner Program
A gentle beginner Kegel routine focused on short holds, full relaxation, and consistency.
Benefits of Kegel Exercises for Pelvic Health
A balanced look at how pelvic floor muscle training may support bladder control, bowel control, and pelvic health.
Kegel Exercise FAQ
Answers to common questions about Kegel technique, pain, frequency, progress, and mistakes.