Kegel timer
Pick a routine or build your own. The ring shows you when to squeeze, hold and release. With sound and, on Android, vibration.
Pelvic pain or tension? Use the Release routine and take the self-check before you squeeze. Squeeze or release?
How to use it
- Sit up straight and breathe normally.
- When the ring fills, squeeze. When it empties, release completely.
- One or two sessions a day is enough. More is not better.
On iPhone the browser cannot vibrate: you get the ring and sound. The app uses real haptics.
Frequently asked questions
How many Kegels a day should a man do?
Common guidance is about 10 contractions per set, one to three sets a day. Start with one short daily session and focus on technique and rest.
How long should I hold?
Start at 3 seconds and build up gradually to 10. Rest for as long as you held, or longer.
Does vibration work on iPhone?
iPhone browsers do not allow vibration. Here you get the ring and sound. The Fuerza Firme app uses the iPhone's real haptics.
Kegel exercises for men
Find the muscle
Before you train, you need the right muscle. It is the one you use to stop the flow of urine or hold back gas.
OpenLong hold
This is the classic Kegel: squeeze and hold. It trains the slow-twitch fibers that give you endurance.
OpenQuick flicks
Squeeze hard and let go right away. This trains the fast-twitch fibers that react when you cough, sneeze or need to hold back.
OpenThe app does this for you
Real iPhone haptics, voice in English or Spanish, 20 levels, and your records stored only on your phone. Join the list and we will tell you when the beta opens.