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About this tool
Guided hold-and-release pelvic floor timer with progression levels, set rests and a daily contraction count.
A Kegel exercise timer paces a pelvic floor muscle training session: it counts each squeeze, cues a full release, tracks sets, and totals how many contractions you complete a day. Each built-in progression level pairs its hold with a rest of equal or longer length, following the standard supervised prescription used in continence physiotherapy — short 3 second holds at first, built up towards 10 second maximal holds over about three months; custom hold/release values you type in yourself are not cross-checked against each other. It is built for anyone doing pelvic floor work for bladder control, postnatal recovery or prostate surgery rehabilitation who wants the counting handled for them.
Open Kegel Exercise Timer on AltFTool — it loads instantly in your browser.
Pick a progression level — Starter, Building, Steady or Maintenance — or type your own Hold (seconds), Release (seconds), Repetitions per set, Sets per session, Rest between sets and Sessions per day.
Press 'Start session' and follow the phase readout as it counts each hold and release down; Pause, Resume and Restart control the run while the progress bar tracks seconds elapsed of the whole session.
Read 'Your programme' for contractions per session, per day and per week against the 24-a-day reference, then press 'Copy plan' for the summary or 'Reset all' to go back to the Building defaults.
A full relaxation between squeezes is part of the exercise, so the timer counts it explicitly.
Four levels move the hold from 3 seconds to 10 seconds instead of leaving you guessing.
Shows contractions per day and per week so you can see whether the routine is enough.
The commonly cited reference programme is at least 8 contractions performed 3 times a day — 24 a day — continued for a minimum of 3 months. NICE guideline NG123 uses that as the floor for supervised pelvic floor muscle training in women with stress or mixed urinary incontinence; a clinician may prescribe more or fewer for your situation.
Start with a 3 second hold and build towards 10 seconds, which is the usual ceiling for the long-hold component. Rest at least as long as you held — a pelvic floor that has not fully relaxed cannot produce a proper next contraction, so a 5 second hold pairs with at least 5 seconds of release.
Most programmes are judged at 3 months of daily training, and improvement in symptoms is typically reported somewhere between 6 and 12 weeks. Gains fade if you stop, which is why maintenance sets continue after the initial programme.
Yes, for some people. If the pelvic floor is already overactive or does not relax properly, more squeezing can increase pelvic pain, urgency or painful sex. This tool is informational — if exercises hurt, if symptoms worsen, or if you are unsure whether you are contracting the right muscle, see a doctor or a pelvic health physiotherapist for assessment.