Pelvic floor training for men, done properly
VitalityRise is an iPhone app that trains the pelvic floor — the muscle group that sits under the bladder and wraps the base of the penis. It runs the contract-and-relax timing for you, progresses the difficulty over 30 days, and keeps what you tell it on your phone.
- No account, ever
- Answers stay on device
- 1–3 minute sessions
- iPhone, iOS 17+
- 22 languages
Train the muscle. Privately.
Guided pelvic floor sessions and a 30-day plan on your iPhone. No account, and your answers and progress never leave the device.
iPhone · iOS 17+ · $34.99/year with a 3-day free trial
What the app actually does
Guided pelvic floor sessions
Seven sessions that get harder in a deliberate order, from eight rounds of a 3-second squeeze to fourteen rounds of a 6-second squeeze, each with a relax phase that is at least as long as the squeeze. The ring counts it out so you are not watching a clock and losing the contraction.
The relax half, which most apps skip
A pelvic floor that cannot let go is its own problem, and squeezing harder makes it worse. Every session gives the release its own timed phase and its own cue, because the muscle has to do both jobs.
Breathing and hip mobility
Timed breath patterns for arousal control and stress, plus short mobility routines for the hips and lower back. The pelvic floor does not work in isolation — it moves with the diaphragm on every breath.
A 30-day plan, not a library
One day at a time, three phases, four goals a day. Streaks, a history grid that shows exactly which days you finished, and scores recalculated as you go. No feed to binge and nothing to browse.
What it does not do
VitalityRise is a general wellness app. It is not a treatment, it does not diagnose anything, and it will not tell you that a muscle exercise fixes every cause of erectile difficulty — because it doesn't. Erections depend on blood vessels, nerves, hormones and what is going on in your head, and the pelvic floor is one part of one of those. What the evidence supports is real but specific, and the evidence page says exactly how specific.
There are also no leaderboards, no social features, no ads, and no photographs of anyone's body. The app is deliberately dull to look at over your shoulder.
Where to start
- Kegel exercises for men — how to find the muscle, the protocol, and the four mistakes that make it useless.
- Pelvic floor training and erections — what the randomised trials actually found.
- Exercises for premature ejaculation — the 12-week study that took men from 32 seconds to over two minutes.
- ED without medication — what else has evidence behind it, ranked by effect.
- The kegel apps compared — including ours, with its weaknesses named.
Train the muscle. Privately.
Guided pelvic floor sessions and a 30-day plan on your iPhone. No account, and your answers and progress never leave the device.
iPhone · iOS 17+ · $34.99/year with a 3-day free trial
Common questions
Is VitalityRise free?
The assessment and your baseline scores are free. The 30-day plan and the guided sessions need a subscription: $4.99 a week, $9.99 a month or $34.99 a year — the monthly and yearly plans both start with a 3-day free trial — or $99.99 once for lifetime access. Prices are US App Store prices and vary by country.
Does it work on Android?
Not yet. VitalityRise is iPhone-only, iOS 17 or later. There is no web version and no Android build in progress.
Do I need any equipment?
No. Pelvic floor training is bodyweight work you can do sitting, standing or lying down, and nobody can tell you are doing it. The app is the timer, the progression and the record.
How long does a session take?
Between one and three minutes. The shortest session is eight rounds of a 3-second squeeze; the longest in the plan is fourteen rounds of a 6-second squeeze. The daily plan usually adds a breathing or mobility session on top, so a full day is under ten minutes.
Will this cure erectile dysfunction?
No, and any app that says otherwise is selling you something. Pelvic floor training has real trial evidence behind it for erectile function — in the best-known randomised trial, 40% of men regained normal function at six months and another 35.5% improved — but it is one input among many, and persistent ED is a reason to see a doctor rather than an app.
Is my data private?
Your assessment answers, scores, streaks and plan progress are stored on your device and are never uploaded. There is no account and no login. The app does send anonymous, hashed usage analytics and privacy-preserving install attribution, which are covered in detail in the privacy policy.
How do I cancel?
In iOS Settings → your name → Subscriptions, or in the App Store app under your profile. Cancelling during a 3-day trial costs you nothing. The support page walks through it.