A Quiet Pelvic Floor Exercise Timer That Keeps Everything on Your Phone
Before anything else: Floor is not medical advice and does not replace a doctor or a pelvic floor physiotherapist. If you have symptoms, are pregnant, or recently gave birth or had surgery, ask a professional before you start. Floor is a simple timer for pelvic floor (Kegel) exercises: one circle squeezes and relaxes, and you follow it.
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The problem
Leaking when you cough, sneeze or laugh is something many people never talk about. The U.S. Office on Women's Health (womenshealth.gov) reports that more than 4 in 10 women aged 65 and older have urinary incontinence, and that women are about twice as likely as men to have it. Some exercise apps ask you to sign up, show ads, or send reminders that spell out on your lock screen what you are doing. The same source also warns that some people have a pelvic floor that is already too tight, and that squeezing exercises can make that worse, which is why a doctor or physiotherapist should come first. Floor does not diagnose anything and cannot tell you which case is yours.
How Floor (Pelvic Floor Trainer) works
- Open Floor and read the short note that comes first. Tap I understand, or Not now if you would rather ask a professional first.
- Tap Start. A circle shrinks while you squeeze and grows while you let go, with a short vibration at each change if your device can vibrate.
- Pick Level 1, 2 or 3, a quick rhythm or a long hold, or follow the eight-week plan, which shows today's session before you start.
- When the session is finished it is counted toward your streak. Add a quick daily note if you like. Nothing is saved anywhere but your phone.
What you get
- One circle, one tapThe home screen has a circle and a Start button. The circle squeezes and relaxes to a steady count, and the session only counts when you finish it. No sound, no account.
- Three levels and an eight-week planLevel 1 is 3 seconds squeeze and 3 seconds let go, ten times. Levels 2 and 3 go slower and longer. The plan is the app's own steady pace, not a prescription, and you can stay on any week for as long as you like.
- A streak and a private daily noteDays in a row, with no scolding when you miss one. Tap a button when a cough, sneeze or laugh happens and see the last seven days. It is a diary, not a diagnosis.
- A neutral name and iconChoose Floor, Breathe, Calm or Stretch for the tab and the home screen. This is a convenience, not security: it does not hide the app from someone who opens your phone, and it cannot change on a home screen where the app was already added.
- Pro, for $1 oncePro adds the full eight-week plan, full history with a simple chart, a one-page summary to take to your doctor, a discreet daily reminder file for your calendar and a real passcode (AES-256). Not a subscription, with a 7-day refund.
Private by design
Your sessions and notes are kept only in this browser on this device. There is no account and nothing is sent to us or anyone else. The only time Floor goes online is when you type a Pro key, and then only the key is checked, never your sessions. Without the passcode the data is not encrypted on the device, so clearing site data or losing the device without a backup file loses it. The Pro passcode encrypts everything with AES-256, and if you forget it nobody, including us, can open it. Floor sends no notifications: the optional reminder is a plain calendar file and your calendar does the reminding.
Free vs Pro
FAQ
Is Floor free?
Yes. Three levels, the first two weeks of the plan, a streak, a daily note for the last seven days, the when-to-see-a-doctor page, a neutral name and icon and backups are free, in 15 languages. Pro is $1 once, not a subscription, with a 7-day refund.
Is this medical advice?
No. Floor is a timer. It does not diagnose, treat or prevent anything and it does not replace a doctor or a pelvic floor physiotherapist. It has no sensor, so it cannot tell whether you are squeezing the right muscles or how hard.
When should I see a doctor instead?
Ask a professional before you start if you have symptoms, are pregnant, recently gave birth or had surgery, or are unsure the exercises suit you. See a doctor if you have pain, blood in your urine, a feeling of something bulging or dropping, trouble emptying your bladder, or leaking that is new or getting worse. Stop if anything hurts.
Does it vibrate on an iPhone?
Not in a browser: iPhone and iPad browsers do not allow it. The circle and the text work the same either way, and Floor says so in Settings.
Can I hide the app?
You can pick a neutral name and icon before you add it to your home screen, and the tab title always uses that name. It does not hide the app from someone who opens your phone. For privacy that matters, Pro has a real passcode that encrypts everything.
Does it send reminders by itself?
No. Pro can make a plain calendar file (.ics) with a daily reminder that never says what the exercise is. You add it to your own calendar and the calendar reminds you.
What does Pro add?
The full eight-week plan, full history and a chart of your daily notes, a one-page summary for your doctor, the reminder file and a real passcode. One payment of $1, no renewals.