Defy guides
Understand your pelvic floor. Choose your next step.
Start with the beginner guide, use the anatomy page to understand the muscles, then explore technique, research, or relaxation according to your question.
- 01
Start with the basics
What Kegels are, how to find the muscles, and when to ask for help.
- 02
Understand the anatomy
A map of the male pelvic floor and the different jobs its muscles do.
- 03
Check your exercise technique
Contraction, breathing, full release, and common training mistakes.
- 04
Read the evidence
What studies suggest, their limitations, and why results vary.
- 05
Learn about relaxation
Why more squeezing is not always the answer, especially with pain.
Make room for a consistent routine.
Defy provides guided daily Kegel sessions, habit challenges, and wellness resources. Use the app to support a routine appropriate for you; it does not diagnose pelvic floor conditions or replace an individual exercise plan from a clinician.
Free to download. Full access requires a subscription.
When an assessment comes first
Pelvic pain and urinary symptoms do not tell you on their own whether your muscles need strengthening. Ask a health professional about suitability and technique, particularly if exercise is painful or you are recovering from surgery. See the NIDDK exercise guidance.
These are editorial resources. Medical review is indicated only where an article names its reviewer and review date. Read our editorial policy.