Official Training Hub

Get the most out of your Pelvic Floor Trainer

Step-by-step videos, a beginner's guide, and a 4-week progressive training program — all in one place.

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Step-by-step videos

Video Tutorials

Follow along with our guided videos to get the most safe and effective results from your trainer.

2:45

Unboxing & First Use

What's in the box, how to charge, and how to get started safely on day one.

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4:10

Beginner Session Walkthrough

A full first session at low resistance — correct positioning, breathing, and form.

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3:30

Adjusting Resistance Levels

How and when to progress through the resistance settings for continued improvement.

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5:00

Cleaning & Care Guide

How to safely clean and store your trainer after every session to maximise longevity.

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For first-timers

Beginner's Guide

Everything you need to know before your first session — no prior experience required.

What is the Pelvic Floor?

The pelvic floor is a group of muscles at the base of your pelvis that supports your bladder, bowel, and core. Strengthening these muscles can improve posture, core stability, and daily comfort.

Who is this Trainer for?

The KYRONA trainer is designed for anyone looking to improve pelvic floor strength — whether you're a beginner, returning after a long break, or looking to maintain existing strength. Always consult your healthcare provider if you have existing conditions.

Before Your First Session

Clean the device thoroughly before use. Start on the lowest resistance setting. Find a comfortable, private position. Take 5 slow breaths to relax before beginning. Never push through pain — discomfort should be mild.

How Often Should I Train?

We recommend 3 sessions per week for the first month, allowing at least one rest day between sessions. Consistency matters more than intensity — even 10 minutes three times a week produces results over time.

Breathing & Form

Breathe normally throughout each exercise — never hold your breath. Engage the pelvic floor muscles gently on the exhale. Keep your abdominals, glutes, and thighs relaxed during each contraction.

When to Stop & Rest

Stop immediately if you feel sharp pain, numbness, or increased discomfort. Rest for at least 48 hours between sessions. If symptoms persist, consult your GP or pelvic health physiotherapist before continuing.

4-week progressive plan

Training Program

A structured week-by-week program designed to build strength gradually and safely.

01

Foundation — Getting Familiar

Low resistance only. Focus on form, breathing, and learning to isolate the pelvic floor muscles correctly. 3 sessions this week with full rest days between.

Slow Contractions 3 sets 10 reps 5 sec hold
Quick Flicks 2 sets 10 reps 1 sec hold
Resting Relaxation 1 set 5 min Deep breathing
02

Building — Adding Volume

Increase reps per set. Stay at the same resistance setting unless the previous week felt very easy. Focus on controlled release — the lowering phase is just as important.

Slow Contractions 3 sets 15 reps 5 sec hold
Quick Flicks 3 sets 12 reps 1 sec hold
Elevator Hold 2 sets 6 reps 8 sec hold
03

Progression — Increasing Resistance

If comfortable, move up one resistance level. Reduce reps slightly while your muscles adapt to the new load. Add functional exercises done standing.

Slow Contractions 4 sets 10 reps 6 sec hold
Standing Quick Flicks 3 sets 15 reps 1 sec hold
Elevator Hold 3 sets 8 reps 10 sec hold
04

Consolidation — Full Strength

Maintain the increased resistance. Aim for full volume with confident form. By the end of this week, you'll have built a solid pelvic floor strength base you can maintain going forward.

Slow Contractions 4 sets 15 reps 6 sec hold
Standing Quick Flicks 3 sets 20 reps 1 sec hold
Elevator Hold 3 sets 10 reps 10 sec hold
Resting Relaxation 1 set 5 min Full release
We're here to help

Product Support

Common questions answered. If you need more help, our support team is just an email away.

Wipe the device with a mild antibacterial soap and warm water after every use. Do not submerge the device in water. Allow to air dry completely before storing. Avoid harsh chemical cleaners or alcohol wipes as these may damage the surface material.
Always begin on the lowest resistance setting, regardless of your fitness level. Pelvic floor muscles are often undertrained and can fatigue quickly. Spend at least the first full week at the lowest level before considering an increase. Only progress when your current level feels comfortable and controlled throughout the full session.
If you are pregnant or have recently given birth, please consult your midwife, GP, or pelvic health physiotherapist before use. Post-natal use is often recommended once cleared by a health professional, but timing varies for each individual.
Most users notice improved muscle awareness within the first 2 weeks of consistent training. Measurable strength improvements typically develop over 4–8 weeks of regular use (3 sessions per week). Like any fitness training, consistency is the key factor — results are cumulative over time.
Ensure the charging contacts are clean and dry. Try a different USB power source. If the device still doesn't respond after 30 minutes, please contact our support team and we'll arrange a replacement under your product warranty.
Yes. Your KYRONA Pelvic Floor Trainer is covered by a 12-month warranty against manufacturing defects. This warranty does not cover damage from misuse, improper cleaning, or failure to follow the care instructions. Contact us with your order number and we'll make it right.

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