What's the difference between a pelvic floor biofeedback gadget and a muscle stimulation machine

What’s the difference between a pelvic floor biofeedback device and a stimulation machine?

Help! So many different pelvic floor gadgets – which one for me?

You have probably heard of “gadgets” to help exercise your pelvic floor muscles.   If you have been thinking about buying one you may already have looked around online.  My complete sympathy if you are feeling overwhelmed and confused!  Not only  about which one to get but also the difference between them.  They range in price enormously.  The language can be confusing.  There are so many different suppliers..… 

This post aims to help you understand:

  • the braod difference between a stimulation unit, a biofeedback device and weights/resistance devices and reminder devices/apps

I hope this overview will start to clear the confusion for you.  Once you have a fair idea which category gadget or device interests you most do read the Supported Mums Field Guides (with regularly updated product links)  to each: 

There are broadly four types of pelvic floor gadget

  • Stimulation units
  • Biofeedback devices
  • weights/resistance devices
  • Trackers/Memory Aids

# Stimulation units

send electrical impulses TO your muscles to help them to contract/exercise  (they wholly or partially do it for you)

examples:  Kegel8 Mother Nuture, Kegel8 Ultra20, Neurotrac Continence, NuTek-Levator, Neen Pericalm, Pelviva Muscle Trainer, Innovo Shorts

whereas

# Biofeedback devices

show you what you are doing with your muscles when you contract/exercise them using your own brain.  Some do this by sending an electrical impulse from you to the machine but there are others that do this using a pressure signal or another type of sensor.  

examples: Neen Educator, Kegel8 Pelvic Floor trainer, EpiNo, Simplex,  Pelvitone, Nu-Tek Levator Mini,  Elvie, Pericoach, KGoal (Pelvifly), Vibrance Trainer

Then there are gadgets for pelvic floors that are already working well:

# Gadgets that add resistance and/or weight

to your ‘ordinary’ pelvic floor exercises – to make the muscles work harder – just like you push or pull weights in the gym or pull against a resistance band or  work with a Pilates circle

examples:   Educator,, Pelvic Toner, Pel, Aquaflex Cones, Kegel Weights, Secret Whispers 

# Gadgets and apps that help you remember

to do your pelvic floor exercises, keep track of your progress, or prompt you to follow a sequence to make sure you regular perform a full range of tasks

examples:  Squeezy App, Intimina,  Tena’s PPX app

Note:  Combined Stim & Biofeedback Machines

You can also buy combined units which do both functions but these are surprisingly expensive (and a bit fiddly) so if you feel you need both systems I usually suggest you buy two separate simpler units and switch between them

Keen to learn more? Check out our Field Guides

  • which piece of kit might be useful to you depending on your circumstances
  • the detail of how they work, subtle differences and where to get them
  • when a gadget is not suitable or contraindicated

Supported Mums Field Guides: 


Not sure what YOU need?

Make the most of your local specialist physiotherapist

Most electrical devices cost over £100.  An hours appointment 1:1 with a specialist physiotherapist would  cost £70-90 (depending on area).  If you are hesitating what to buy, or even if you need a device at all,  why not first have a full assessment of your situation first?

Get clarity first

Remember that a specialist physiotherapist like myself, will do a proper examination of your pelvic floor, to give you complete clarity on what your personal pelvic floor strength, endurance and function.  Then together you can decide and plan the most appropriate and effective strategy for you to develop your muscles and skills further.

It is particularly important to consider an individual assessment by a specialist physiotherapist if you are at all worried that your pelvic floor muscles might be too tight rather than too weak.

Try before you buy

Most clinics will have a drawer full of gadgets and devices for you to see, touch  and discuss – and many, like our clinic, have units for you to borrow if you prefer to try before you buy.  

Or if you have already bought a unit or gadget and don’t feel that you are getting the most from it do book an appointment with a physiotherapist who will be able to help you to:

Or you might not need a gadget at all!

We can also teach you exercises , which require no equipment at all! We usually combine pelvic floor exercises with appropriate abdominal muscle work as these two areas need to work well together for best support of our internal organs.

Please don’t hesitate to be in touch if you have further questions. Readers would love to know your experiences if you would be happy to share?

Savage, A.M (2019). Neuromuscular electrical stimulation devices. Journal of Pelvic, Obstetric & Gynaecological Physiotherapy, 125, 16-25

Savage, A.M (2021). Handheld biofeedback devices to enhance pelvic floor muscle training. Journal of Pelvic, Obstetric & Gynaecological Physiotherapy, 128, 54-57

Savage, A.M (2018). Continence products and medication devices: issues that pelvic health physiotherapists need to consider. Journal of Pelvic, Obstetric & Gynaecological Physiotherapy, 122, 30-40

Is a pelvic floor stimulation machine right for you?

Are you thinking of trying a pelvic floor muscle stimulation machine? Perhaps you’ve got one already but it’s been gathering dust?!  Are you using yours correctly?

Are you are puzzled by the settings, the different electrodes and which programme to use? I can explain! 

I recently wrote an article on these devices, for my physiotherapy colleagues *. Can you believe I found more than 40 different products available to buy online? The manufacturers instructions can be a little hard to follow. I didn’t feel that there was enough explanation of how the machines work to help with pelvic floor problems.

* Savage A.M (2019) Neuromuscular electrical stimulation devices Journal of Pelvic, Obstetric & Gynaecological Physiotherapy, 125, 16-26

New Videos : How to use a pelvic floor stimulation machine

I have a new video series for you covering:

  • Why do we have machines to send electrical impulses to somewhere as delicate as the pelvic floor?
  • How muscle stimulation works – is it what you need?
  • Which probe is right for you
  • Step by step setting up your machine
  • How to use a pelvic floor stimulation machine for different problems eg stress incontinence, urgency, pain or prolapse or after delivery.
  • FAQs from clinic!

You will see that these videos were created as a project for Kegel8. However, you will find most of the information applies to stimulation machines in general.

These videos will help you understand your condition, as well as how the machines work. Then, you will be able to decide whether a machine would benefit you and which programmes you would choose.

How to use a Stimulation machine : video series link here

Stim or biofeedback??

Not sure if you need a stimulation machine (common brands are Kegel8, Nu-Tek, Sensatone or Pelviva) or a biofeedback machine (like Pelvitone, Elvie, Pericoach or Vibrance)?  Start with this article which explains the difference between them.

bladder leaks when running

Bladder leaks when running? 6 discreet ways to keep dry and avoid a VPL

What do you do if you worry about bladder leaks when running? Or at the gym, your exercise class, or playing with your children ?? Mums I meet in clinic tell me that they are avoiding events that require them to look “sporty”.  They worry about a VPL if they wear normal figure hugging gym kit.  They don’t want to stand out in a baggy tracksuit trying to hide a pair of substantive knickers with a pad.  Heaven forbid a party or wedding?

I’m an experienced women’s physio so I know pads aren’t (and don’t need to be) the solution but they could be a vital part of your journey out of the Miserable Place.⁠

Tips to manage bladder leaks when running or active:

full disclosure: this article contains some affiliate links marked*. As an amazon associate I earn from qualifying purchases. If you make a purchase by clicking through from an affiliate link I receive a small commission  at no further cost to you. Thank you, this helps to support this blog.

#1.  Use a pad designed for bladder leakage not menstruation

Sanitary pads and incontinence pads are not made of the same thing.  

The products designed to be used for menstruation are great for that purpose but do not to cope well with liquid.  As they are predominantly cottonwool based, if they get wet, they just go soggy and mis-shapen. If you are moving about they can get scrunched up, rub and leave your skin in contact with urine causing chafing and soreness.

The right pads for the task are worth the little bit of extra cost.   With the advent of new technology you will be amazed how slim a proper bladder leakage pad can be to hold a large amount of liquid. They also use fabrics that can wick fluid away from the surface. This keeps damp away from your skin and reduces your worries about odour.

Some of the main UK brands are Tena, Always, Poise  and Boots Staydry range. All will send you free samples from their websites.  

 The products are usually in the same ‘feminine hygiene’ aisle (or website section of an online store) but separated into one column of shelves for products for periods and one for bladder leakage.

The most common indicator is a row of variously filled ‘drip’ or circle symbols to indicate the level of leakage you wish to contain.

In general, pads for ‘lighter’ bladder leakage look and feel like pantyliners and come in boxes to keep them flat and compact.   This makes a good starting point if you are looking for something to keep you confident and safe against a small leak. 

but if you need more than a light pad

If you suffer with more severe leakage and could potentially empty half your bladder, or would risk getting wet clothes, then look at the pads in bags which will be more absorbent or disposable pants (see #3).  

#2   Disposable Pants

No one really believes that these look like “normal” knickers. However, their big advantage is the all-around cover, front, back and sideways. For an activity involving lots of changes of direction and position (aerobics, yoga, kids tumbling) they will give the most protection against bigger leaks.

Put your biggest PE pants over the top to hide them at your waist line.

However, if you are getting this wet when you play sport your priority should be to solve the bladder problem further.  Talk to your physio about what they recommend for you.

#3  Knickers with inbuilt protection

We are so lucky to be in the era of textile research and design and I am delighted to see this being applied to underwear. 

Good for the environment.  Great if you are usually fine but like to know you have back up.  Possibly more discreet if you need a thicker pad than a liner. 

Disadvantage – once they are wet you need to change the whole knicker.  However, ideal for things like the gym – if you get bladder leaks when running on the treadmill or other higher impact classes. Strip off in the changing room and no worry to dispose of a pad. 

Note: a couple of clients who have tried this option swear they will never wear pads again, certain that the pad itself  was irritating their vulva and making their incontinence worse.

black knickers absorbent for incontinence

Pro TechDry panties and maxie panties  

  www.stressnomore.co.uk   

* use SUPPORTEDMUMS at checkout for a 15% discount

The gusset in these  ProTech knickers is hardly thicker than your normal good robust cotton “pants” but is made of 3 layers, an absorbent fibre (holding up to 40ml = 2+ tablespoons), an odour retention layer and wick away surface.  Like some of the best quality pads but fixed in place with sealed seams.

SPEAX (previously Icon Undies)

shethinx.com

These are made by the same manufacturers as the Thinx range of period pants.  A forward thinking company with their open-ness about the need for products to empower women to be active.  And addressing sustainability and waste. They have a rather quirky style of presentation and some bold adverts. 

Speax incontinence pantss are silky & colourful

Five different styles: from Hip Hugger, through classic bikini to thong.  Varying prices depending on style £16 – £24 .  They sent through some samples lately for me to show in clinic.  The colours are fun: deep orange, blue, nude, grey and black.  They are made from a silky rather than cotton fabric, much more like an ordinary fashion knicker.

NB: they  are  hand wash only which you might miss in the instructions (and then be very cross about!).

#4   A subtle cover-up with skorts and skirts

picture of a skort to hide pads if you get bladder leaks when running

It started with school uniform but now we can all wear skorts!  Perfect for just hiding a good pair of  pants with a pad and getting on with whatever you wanted to do. 

£20-£80. Offered by brands Decathalon, Salomon, Reebok and many others.

#5   Add extra support to your core from the outside

Maybe not so much worried about leaks?  More that your entire lower half moves about too much? Or that exercise is straining and fatiguing your pelvic floor and core muscles. Have a look at these if you feel just generally ‘unsupported’ at the moment:

If your bladder leaks when you run EVB shorts give extra support to your abdominals and pelvic floor

EVB Sports

EVB Sports range of shorts, leggings and capris

www.evbsport.com  *  £60-£80

EVB Company founder, Yvonne Brady tells her story of returning to running after her third baby and struggling with muscle strength.  Women’s health physiotherapists like myself are recommending these as an ‘extra’ layer. To create more lift and support for the pelvis, abdominals and pelvic floor.

Most of my clients have gone for the shorts style, giving the option of wearing them underneath any of their other leggings.

# 6   Add extra support to your bladder from the inside

The options have recently expanded for devices that aim to give support to your bladder from inside the vagina.   Often called pessaries. The devices/brands you may see advertised include Contam, Contiform (available on prescription) and Uresta.  The devices increase in price, partly reflecting the number of times that they can be used – from single week use only to monthly to reuseable for a year.

These work particularly well where you or your physiotherapist feel that the bladder has dropped only a little bit (prolapse of the anterior wall/cystocele).   Yet everything else inside (particularly the uterus) is still well supported. You both feel you have created a good layer of muscles through exercise but could do with a bit more support when you are trying to be more active

water lily to illustrate bladder support devices

This market has recently expanded. I have written a separate post explaining how these products work, the differences between them & where to get them from.  :  Bladder Support Devices to reduce stress urinary incontinence: how do they work?

Before you go…a promise?

……that you will not use these ideas to make you complacent about a leakage problem.  Nor as an excuse to avoid the issue of your bladder for another 3 months!

  • Incontinence might be “common” (45% of women report bladder leakage at 3 months after birth, even 10% of those after Caesarean) …. but it is never “normal”. 
  • Incontinence is also a sign of lack of pelvic floor support.  You may need to consider how pelvic floor friendly your sport is (ummm….trampolining….)??   Or you may need to modify activities to protect yourself from risk of pelvic organ prolapse.

DO use these stop-gap options to get comfy, happier and more active NOW.  But please, please commit to doing something about your pelvic floor muscles.  Book an appointment with you GP to get a referral to a Specialist Physiotherapist for full assessment,  support and advice.  You can be much better than you are right now. 

What are your tried and tested tips?  Please share your experiences with other mums in our comments section below.  Your story will inspire others.

#beyouroptiMUM  #pantsnotpads #NoMoreMiserableMums

woman thinking about vaginal weights

Vaginal cones: a modern girl’s guide to the ancient art of pelvic floor weights

Vaginal cones and weights; relatively cheap and a good way to progress your pelvic floor training

Vaginal cones and weights are a very different concept to electronic devices. They are cheaper and more accessible for most people.  However, there is a bit of a knack to using them correctly.  

They are particularly good for building the endurance qualities of the pelvic floor. We need this quality for holding babies, carrying shopping and going for a run.

 Electronic devices monitor whether you are squeezing correctly and give  you feedback on that action as well as ‘games’ to keep you occupied.  However, because they are technically advanced, as well as being clever they are also expensive.  Cones are a much cheaper, non-electric alternative (£25 – £30 with one type available on prescription).

Ancient arts…..

Did you know that vaginal cones are modern versions  of Chinese Ming Balls?  Once only available in sex shops and more associated with ancient “boudoir” skills than bladder control.  But good things last the test of time and vaginal cones are now even available on NHS prescription!   

Which vaginal weights are the best buy?

The main styles I recommend in clinic are: –

Aquaflext vaginal cones have stood the test of time

Neen Aquaflex Cones  Pelvic Floor Exercises System   – you put little weights inside a plastic cone and add more inside the plastic shell as you progress.

Kegel8 vaginal cones are available on prescription now

Kegel8 Vaginal Cones 3 different cones of lighter to heavier weight.

Lelo luna balls vaginal weights based on Ming Balls

Lelo Luna Beads which are more obviously modern takes on the original Ming Ball concept

www.stressnomore.com and kegel8.co.uk carry all these styles – do use my promotion code SUPPORTEDMUMS for 15% discount from either site.  

Aquaflex vs Kegel8?

I have had many clients use both the Aquaflex or Kegel8  system – they do exactly the same job – Kegel8 a bit prettier and more touchy-feely with a nice pointer to help you see how far in to put it in (and now available on prescription) .  The Aquaflex cones have a finer retrieval cord, which appears from online reviews to make some people nervous but I’ve never had anyone have any trouble. The advantage of this design is you can put your knickers back on giving you more options of where you might use them.   

Have a look at them both online and read the customer reviews – but I would say it is just a personal preference thing.

Cones and weights are a progression from the basic exercise

You do need to have a good foundation pelvic floor contraction first.  Otherwise they are just going to fall straight out the minute you stand up – most disheartening.  If this happens to you, I would recommend you get your pelvic floor technique checked by a specialist physiotherapist first.    It is not uncommon for people to think they are squeezing quite perfectly only to find, on proper vaginal examination, that there is really not much going on at all.  Don’t panic if this is you – it is all sortable but cones are not for you (yet!). 

It’s like adding hand weights to your pilates routine

Good ol’ basic pelvic floor exercises come first (see the Pelvic Floor School videos).  You then add vaginal weights to your pelvic floor exercises to progress.  Similar to adding handweights to your yoga or pilates routine.  It takes the normal unloaded task and makes it more challenging by adding a resistance to work against.  Adding “load” to a muscle encourages it to work harder and grow more.    In the gym you can hold handweights for your arm exercises or push against a piece of gym equipment for more resistance challenge for your legs.  The cones allow you to add some weight directly onto the pelvic floor. 

How to use them

Though I said earlier it is like adding hand weights to arm exercises – it’s not quite like you might think.  When you are exercising with the vaginal weights you are not trying to squeeze and contract, on and off like with traditional pelvic floor/kegel exercises. Now you are rather trying to hold the weight of the cone in place while you do another activity.   You really are holding it to stop it falling out.  

This style of holding exercise promotes the development of the slow twitch/endurance qualities of the muscle – think of channelling Mo Farah (for 2 hours on your feet at playgroup) rather than Hussein Bolt (though we need his power for The Knack when we cough or sneeze).    We need to develop this endurance muscle skill for when we are lugging shopping or carrying toddlers or trying to enjoy prolonged exercise.

First find the right weight

 If the vaginal weight is too heavy you will feel the cone slip out of position within 30 seconds.  If it is too light you might find you have completely forgotten all about it and practically gone out shopping with it.  It will have just been sitting in the vagina like a plastic tampon. 

The right weight should feel like you are not doing anything terribly exciting for a minute or so. Then you start to feel that it is slipping towards the vagina opening and needs a little push to reposition it.  This means that your muscles were holding it well, in an endurance hold, but as you started to fatigue, the muscles loosened and it started to move down the vagina tunnel with gravity.

 When inserting the cone it can help to use a tiny dab of personal lubricant on the end to help entry to the vagina. Beware anything more than a dab or you will never hold it in.  Think more cork fully in a bottle than tampon position.  The Kegel8 has a marker on the “tail” to guide placement. With the Aquaflex you should have to reach inside about a knuckles depth to feel the base of the cone.

Then choose your venue

I don’t recommend wearing them out of the house as some adverts suggest. That just seems like asking for trouble to me.  I suggest that you stay securely at home and start by putting the cone in for a relatively still activity. Then increasing the challenge by adding activity. 

A customer favorite is to use the cones when you are going to wash your hair in the shower – based on the principle that this is about every second or third day and you don’t forget to wash your hair.   I also like that you are going to be naked anyway and its a naturally clean environment.   You can keep the cone you are using hidden discreetly in the bathroom. Ideally somewhere close enough to the shower that you can reach it even if you’ve already got in and got wet before you remember the cone.

First skill – just stand still!

First goal is to just stand still and wash your hair as normal.  You will find yourself more conscious of your underneaths (!) and if it’s the right weight you will feel the need to reposition it a couple of times as soon as your muscles tire.  About the 4th time you come to wash your hair you should be noticing that it slips less easily and then very soon it doesn’t feel like a challenge at all. 

Progress to complex activities…

Now put your shampoo & toiletries on the floor while you shower. This will  make you have to bend up and down a few times mid-hair wash. 

When this is easy, progress by extending the showering session to include standing on the bath mat and over-dramatically rubbing dry.  Then add in a little jog on the spot. The ultimate tests are a bit of jumping up and down – and a pretend cough. The thought that you could shoot the cone across the bathroom if you don’t hold on will certainly activate the right muscles.    

Once you can do all these things with your first weight time to progress.  If you are using the Kegel8 cones move to the next weight up, if you are using Aquaflex, unscrew the cone to add another weight inside.  Now, with your heavier weight in place go back to standing still and just hairwashing, progressing through the stages as before.

And maintain weekly….

Once you feel you have improved your muscle strength, endurance and co-ordination vaginal cones are neat to establish a “maintenance drill”.  Pick one of your hair washes a week (say the weekend wash) to be the “cones-wash” and as long as week on week you are still as masterful at your washing, jumping and coughing routine you know the muscles are keeping strong.

Other popular activities

ironing – progress from simple tea-towels to complex men’s shirts and put the basket of laundry on the floor so you have to bend more

emptying the dishwasher – takes longer if you are multi-tasking with the cones but a nice bit of bending/stretching and few steps about the kitchen required

childcare – my sister’s mantra was never doing anything when you child is asleep that you could have done when they were awake.  Under 5’s are not going to remotely notice what you are up to.  Put some music on!  Start with some  sedate wafting about  to gentle nursery rhymes and build up to a good stomping rendition of the Grand Old Duke of York or a bit of Justin Bieber (no judgements here).

Let’s grow this list.  Have you tried vaginal cones or weights?  When (Where???!)  do you do yours?  Do share (photos optional).

pelvic floor apps

3 Great Pelvic Floor Exercise Apps

If you have a smart phone you may enjoy one of the new pelvic floor exercise apps.  These are great innovations.  This week I have  tried out a couple of  reminder apps (Squeezy & my pff), a tracking app (Elvie) and an exercise workout to watch on your phone (Pelvic Floor First)

Road-testing has had entertaining moments with  my phone  beeping and buzzing.    I have done a LOT of pelvic floor exercises this week.  Perk of the job.

TIP (obvious, to everyone else I’m sure, but I did it by accident):  When you are looking at them the first time and organising your settings you might find it easier to view the app on your iPad/tablet so all the buttons and instructions are bigger.

Sadly there is no app that actually does the exercises for you.    Though they all have similar sounding descriptions on the app stores,  I would categorise them into ‘reminder’ apps, ‘ exercise tracking’ apps (with wearable device) and ‘portable exercise workouts’ to follow on your smart device.

REMINDER APPS

Pelvic floor exercise apps - Squeezy NHS

Squeezy NHS app gives regular reminders and lovely visual prompts to follow

  Squeezy – the NHS Physiotherapy App for Pelvic Floor Muscle Exercises, Propagator Ltd £2.99.  Also offers the Apple Watch App for iphone. 

This has been designed by one of my specialist physiotherapy colleagues, Myra Robson, using all her NHS experience and hundreds of clients feedback to develop an informative, easy to use, clear and visually pleasing app.  You can change settings easily yourself to chose how many times a day you want to be reminded to do your exercises.  It sends you a (silent!) text message to remind you to do your exercises.   Then you tap on the screen to start a balloon/type bubble moving – you can’t but help start squeezing in response!  Its a great visual prompt (with optional ‘boing’ noises).  There are drills to practice fast contractions or slower ‘holding’ contractions.  You can change the settings to make the exercises a comfortable speed for your ability.  You can record your sessions, as well as how much you have been drinking.   

If you are working with a physiotherapist they can help you set up your programme to fit with their training and check up on your efforts!  

pelvic floor exercise apps - My pff

My pff by tena

My pff – an app sponsored by Lights by TENA.  Free.

This free app is a similar exercise concept, with a screen changing colour up and down to show you how long to hold and relax for, but lacks the helpful information and bespoke settings options of Squeezy.     It was very simple to chose your level (in the settings bar at the base) and then get started.   I liked the very simple interface of this app but similar to the reviewers I had problems with it crashing when trying to set the reminders.  Once I had set them (2 or 3 crashes but it restarted easily each time) it worked fine.  I like that there was a simple button to turn the reminder off (if you finally get a daytime nap you would be hideously cross if it’s an app that wakes you up)

HACK  Use your phone clock function!   Free.

Set your phone’s ordinary timer to alert you every 4 hours through the day to do your exercises

Exercise tracker device with smart phone app

Pelvic floor exercise apps - Elvie

The Elvie is a discreet vaginal device which tracks your pelvic floor exercises on your smartphone

Elvie  feedback/tracker device with free app   £169     www.elvie.com  

Tracking apps  communicate with a wearable device.  You may already have a FitBit worn on your wrist to communicate with your phone?  The Elvie is, as they say, ‘the most intimate’ tracker – a small, pebble shaped unit which you put inside the vagina.  Then it communicates via blue tooth to a phone app.  When you practice your pelvic floor contractions a patented force and motion sensor system detects the strength of the muscle activity and shows up on your phone screen, giving you real time information about how well you are contracting.  There are clever ‘games’ to play by contracting your muscles – think pacman controlled by your pelvic floor? It records your exercise sessions – great for motivation.

Important note – designed for discreet home exercise, unlike a FitBit, not for going out & about!

WORK OUT APPS WITH PELVIC FLOOR FRIENDLY EXERCISES

pelvic floor first app has good workouts

The Pelvic Floor First app has great pelvic floor friendly workouts

Pelvic Floor First – by the Continence Foundation of Australia . Free.

This app is not a ‘reminder-type app’, rather a portable workout regime to copy.  If you like your pelvic floor exercises disguised amongst your other body part exercises then this app may be just right for you.  The app is based on the Continence Foundation of Australia’s Pelvic Floor First website with the workouts designed by a physiotherapist and fitness professional to be ‘pelvic floor safe’.

There are 3 levels of workouts, using light hand weights and a gymball as props.  The exercises are very clearly presented as just stills, audio or audio & video together.  It has a nice feature to count down a daily workout but you do have to keep starting each new exercise by pressing the arrow on the screen.

 Have you tried a pelvic floor exercise app?  Did you like it?  Please share your recommendations in the comments below and let me know which one I should road-test next?!