Free Kegel Timer & Counter

Guided squeeze and rest intervals with audio and visual cues. The timer runs in your browser. Your session data stays on your device.

How to use this Kegel timer

  1. Pick a difficulty (or use the default beginner setting). Beginner cycles 3 seconds of squeeze and 5 seconds of rest.
  2. Press Start. Squeeze the muscles you would use to stop urinating midstream, without tensing your stomach, buttocks, or thighs.
  3. Relax fully during the rest interval. Rest is just as important as the squeeze.
  4. Aim for 8–12 repetitions per set, 2–3 sets per day, most days of the week.

Frequently asked questions

How long until I see results?

Most published guidance from organizations such as the NHS and Mayo Clinic suggests 4–8 weeks of consistent daily practice before noticeable improvement. Continued benefit typically accumulates over 12–20 weeks. Consistency matters more than intensity.

Can men use this timer?

Yes. Pelvic floor training is well-established for men, particularly for post-prostatectomy recovery and bladder control. The same squeeze and rest pattern applies. See our article on pelvic health for men.

Is it safe to do Kegels every day?

For most people, yes. However, if you have an overactive (hypertonic) pelvic floor, persistent pelvic pain, or pain during intercourse, Kegels can sometimes worsen symptoms. In those cases see a pelvic floor physical therapist before continuing. Read more in our editorial standards.

Does this timer save my data?

Session data is stored locally in your browser. It is not sent to a server and is not associated with any account. If you clear your browser storage, the history is removed.

Is this medical advice?

No. PelvicFit is an exercise tool, not a clinical service. If you have urinary incontinence, pelvic pain, prolapse symptoms, or post-surgical recovery questions, please consult a doctor or a licensed pelvic floor physical therapist.

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