Kegel Timer
Counting seconds in your head is the hardest part of doing Kegels consistently. This free timer does the counting for you: follow the circle, squeeze and lift as it grows, and fully relax as it shrinks. It works on your phone, needs no app or sign-up, and keeps track of today’s sessions in your browser Think of it as a free Kegel exercise app that runs right in your browser.
New to Kegels? Read how to find the right muscles first. Most women who say Kegels didn’t work were squeezing the wrong muscles.
Kegel Timer
Follow the circle: squeeze and lift as it grows, fully relax as it shrinks.
Ready
–
Press Start when you’re comfortable
Lying down is easiest at first.
Today’s sessions
Aim for 3 sessions a day. Results usually take 6 to 12 weeks of daily practice.
Squeeze as if holding in gas and urine at the same time, lifting up and in (but don’t practice by actually stopping your urine stream). Keep your stomach, buttocks and thighs relaxed, and keep breathing. Stop if you feel pain. If you have pelvic pain, pain during sex, or trouble emptying your bladder, see a doctor or pelvic floor physical therapist before doing Kegels. This tool is for general wellness and is not medical advice. Progress is saved only in this browser.
How to Use the Timer
- Pick a level. Start with Beginner (5-second holds, 10 reps, 10 quick flicks).
- Get comfortable. Lying down is easiest at first. Once it feels easy, try sitting, then standing.
- Press Start and follow the circle. A higher tone means squeeze, a lower tone means relax.
- Aim for three sessions a day. The dots under the timer fill in as you go.
- Move up a level when the holds feel easy and you can fully relax between each one.
What the Levels Mean
| Level | Hold | Slow holds | Quick flicks |
|---|---|---|---|
| Beginner | 5 seconds | 10 | 10 |
| Building | 8 seconds | 10 | 10 |
| Strong | 10 seconds | 12 | 15 |
Rest time always matches hold time, because fully relaxing the muscle matters as much as squeezing it.
How Long Until It Works?
Many women notice fewer leaks at around 6 to 8 weeks of daily practice. Give it a full three months before judging. Stopping early is the most common reason Kegels seem not to work.
Who Should Check With a Doctor First
See a doctor or pelvic floor physical therapist before doing Kegels if you have pelvic pain, pain during sex, difficulty emptying your bladder, or constipation with straining. These can be signs of a pelvic floor that is too tight, where more squeezing doesn't help. See a doctor promptly for burning, blood in your urine, or a bulge or heaviness in the vagina.
Frequently Asked Questions
Is this Kegel timer free? Yes. No sign-up, no app, no cost.
Does it save my progress? Today's sessions and your streak are saved in your browser on this device only. Clearing your browser data resets them.
Can I use it on my phone? Yes. Turn on "Vibrate" to feel the cues on most Android phones. Keep the screen on, as the timer pauses if you switch away.
How many Kegels should I do a day? A common routine is 10 slow holds and 10 quick flicks, three times a day. That's what the Beginner level gives you.
What if I feel pain? Stop, and talk to a doctor or pelvic floor physical therapist.
Related Reading
- Do Kegels actually work, and how long do they take?
- Why you leak when you sneeze (but not at other times)
- Bladder leaks: find the right first step for your symptom
This tool is for general wellness and is not medical advice. Read our Medical Disclaimer and Editorial Policy.