20 exercises. 9 science-backed programs. 3D animations that show you exactly how to contract — for men and women. Results in 12 weeks.
Choose your training goal — we'll recommend the right program for you.
From gentle relaxation to explosive power — each exercise targets different muscle fiber types.
30 reps · Contract & hold
Classic50 reps · Maximum explosive
Explosive20 reps · Type-I fibers
Endurance30 reps · Type-II fibers
Reaction10 reps · 3-level control
Control15 reps · Follow your breath
Relaxation15 reps · Active release
Release12 reps · Stretch & open
Stretch20 reps · Smooth waves
Flow10 reps · Even hold
Steady25 reps · React & hold
Reaction40 reps · Rhythmic pulses
Rhythm30 sec · Intense hold
Hold60 sec · Build endurance
1 Minute120 sec · Advanced
2 Minutes180 sec · Maximum endurance
3 MinutesJoin thousands of men and women who've strengthened their pelvic floor.
"After just 8 weeks, I no longer leak when I sneeze or run. I had no idea kegel exercises could make such a difference — the 3D animation finally showed me how to contract correctly."
"I was skeptical, but the Men's Protocol delivered. After 12 weeks my erections are noticeably stronger. The science-backed approach and the animated ball really helped me understand what I was training."
"The postpartum program was exactly what I needed after my second birth. Gentle, progressive, and the streak tracker kept me consistent. My physiotherapist was impressed with my progress."
Studies, anatomy and techniques — explained in plain language.
Everything you need to know about kegel exercises and pelvic floor training.
Kegel exercises are contractions of the pelvic floor muscles — the group of muscles that support the bladder, bowel and, in women, the uterus. They are effective for both men and women and are clinically recommended for treating stress incontinence, urge incontinence, erectile dysfunction, and for postpartum recovery.
Most people notice improvements within 4–6 weeks of consistent daily practice. Clinically significant results — such as reduced incontinence or stronger erections — are typically achieved within 12 weeks. The Dorey 2005 study showed a 40% improvement in erectile function after 3 months of structured pelvic floor training.
letsg.ro uses an animated 3D ball that visually mirrors what your pelvic floor should do during each exercise. When you contract, the ball contracts. When you release, it expands. This real-time visual feedback removes the guesswork and helps you contract the right muscles from your very first session.
Absolutely. Pelvic floor training is highly effective for men. Clinical studies show that kegel exercises reduce urinary incontinence after prostate surgery, improve erectile function, and help with premature ejaculation. The Men's Protocol on letsg.ro is specifically designed for these goals.
No equipment is needed. Pelvic floor exercises can be performed anywhere — lying down, sitting or standing. letsg.ro works on any device with a browser: smartphone, tablet or desktop. No app download required.
Stress incontinence causes leakage during physical pressure — coughing, sneezing, laughing or exercise — due to weakened pelvic floor muscles. Urge incontinence causes a sudden, intense urge to urinate that can be hard to control. Both respond well to targeted pelvic floor training, but require different exercise protocols.
The first week is free — no credit card needed. From the second week onward, letsg.ro costs €2 per month. Registration is required to save your progress and use your personal training plan.
Choose your goal above and start your first training session — in under 2 minutes. No equipment, no download required.