How to use the KegelKip App

Timer Controls

The main screen of the app features the exercise timer. Here’s how to control it:

• Start: Click the "Start" button to begin your exercise session. The timer will count up, and visual cues will guide you through squeeze and relax phases.
• Pause: If you need to interrupt your session, click the "Pause" button. The timer will stop, and you can resume when ready.
• Resume: After pausing, the button will change to "Resume". Click it to continue your exercise from where you left off.
• Stop: To end the session prematurely, click the "Stop" button. This will reset the timer and current exercise progress. Your completed squeezes and time up to that point will be recorded if the session was started.

The app provides a circular progress bar indicating the time left for the current action (Squeeze/Push or Relax) and a horizontal progress bar showing your overall progress through the current exercise level.

Selecting Your Exercise Program

KegelKip offers different exercise programs tailored to various needs, such as general strengthening or post-partum recovery. Each program has its own set of levels and progression structure. You can select your desired exercise program from the dropdown menu on the main timer screen. This menu is typically found below the level display and above the timer controls.

Important: Your progress is saved independently for each exercise program. For example, if you are on Level 5 in the "Strength" program and switch to the "Post-Partum" program, you will start at Level 1 (or your previously saved level for "Post-Partum") without affecting your "Strength" program progress.

You can switch between exercise programs at any time when the timer is stopped.

Kegel Technique Modes

Once you've selected your exercise program, you can also choose the technique for your Kegel exercises. These modes determine how you perform each repetition during your session. You can select your desired technique from the "Kegel Mode" dropdown menu on the main screen before starting the timer:

• Normal Kegels: This is the standard technique focusing on squeezing and lifting your pelvic floor muscles. The on-screen prompt will show "Squeeze".
• Reverse Kegels: This technique focuses on relaxing and lengthening your pelvic floor muscles, often described as a gentle "pushing" or "bearing down" sensation. The on-screen prompt will show "Push".
• Normal and Reverse Kegels (Alternating): This technique alternates between normal squeezes and reverse pushes, providing a comprehensive workout. The on-screen prompt will alternate between "Squeeze" and "Push".

Level Selection

The app is designed with progressive levels to gradually increase the challenge. You can change levels on the main timer screen:

• Previous Level (Left Arrow): Click the left arrow button to move to a lower (easier) level. This button is disabled if you are already at Level 1.
• Next Level (Right Arrow): Click the right arrow button to move to a higher (more challenging) level. This button is disabled if you are at the maximum level.

Changing levels will automatically stop the current timer if it's running.

Viewing Your Stats

KegelKip helps you track your progress over time. You can access your statistics by clicking on the "Stats" link in the navigation bar.

The Stats page displays:

• Sessions Completed: The total number of full exercise sessions you've finished.
• Squeezes Completed: The total number of squeezes (or pushes in Reverse Kegel mode) you've performed.
• Relaxes Completed: The total number of relax phases you've completed.
• Current Streak: The number of consecutive days you've used the app.
• Total Days Trained: The total number of days you've used the app.
• Total Time Exercised: The cumulative time you've spent doing Kegel exercises with the app.

This data can help you stay motivated and see how consistently you're training.

Tips for Effective Kegels

• Find the right muscles: To identify your pelvic floor muscles, try to stop urination midstream. Those are the muscles you need to target. However, don't make a habit of doing Kegels while urinating.
• Focus on technique:
  • For normal Kegels: squeeze the muscles, lift them up and in. Hold the contraction for the indicated time, then relax completely for the specified duration.
  • For reverse Kegels: push the muscles, out and down. Hold the push for indicated time, then relax completely for the specified duration.
• Don't hold your breath: Breathe freely during the exercises.
• Avoid squeezing other muscles: Be careful not to tighten your abdomen, thighs, or buttocks.
• Be consistent: Aim to do your Kegel exercises regularly as recommended for best results.