How Can I Get Started?

Getting started with your Kegel plan might feel confusing at first. That’s why we’ve prepared a simple overview of what you’ll experience in the Kegel Men app during the initial phase.

On the main screen, you’ll find your personal daily plan under the section “Today’s Personal Plan.”
Your plan will include Kegel exercises, fitness routines, and breathing exercises.
 

If you’d like a deeper understanding of what’s included in your plan, please refer to the article below:

 How Does The Kegel Plan Work?

Getting Started

Before starting your plan, there are three short steps you need to complete:

1. Informative Video – Learn the logic of Kegel exercises and how to perform them correctly.
2. Pelvic Floor Muscles Test – Measure and record your pelvic floor strength.

3. Knowledge Test – A short quiz based on what you learned.

    

1. Informative Video 

The first step under “Today’s Personal Plan” is the video:
“How are the Kegel exercises performed?”

This video explains:

• What pelvic floor muscles are
• How Kegel exercises strengthen them
• The correct way to perform the exercises

If you need more guidance, you can also refer to:

How Do I Know If I’m Doing The Exercises Correctly?

2. Pelvic Floor Muscles Test

After watching the video and completing the tutorial exercise, you’ll move on to your first Pelvic Floor Muscles Test.

This feature allows you to measure and track your pelvic floor strength over time. You can repeat the test whenever you want.

We recommend taking the test every 10 days to monitor your progress and stay motivated.

How to complete the test:

1. Go to the Pelvic Floor Muscles Test section in the app.
2. Click and hold the button while squeezing your pelvic floor muscles.
3. Do not just tap — keep holding the button for as long as you can maintain the squeeze.
4. When you can no longer squeeze the muscles, relax them and release the button at the same time.
5. Save the score that appears on the screen to complete the test.

3. Knowledge Test

After completing the Pelvic Floor Muscle Test, you’ll be presented with a short Knowledge Test.

This test is based on:

• What you learned in the video
• Your pelvic floor muscle test result

Don’t worry — this test is simply designed to reinforce key points and help you remember them better.

Once you complete these steps, you’ll be ready to start your personalized Kegel plan with confidence.