12-week pelvic floor program · iPhone
Stop planning your life around leaks.
We don't absorb your leaks. We train the muscle that holds them back. Two 3-minute sessions a day, built from the questionnaire urology clinics use.
Free · No account needed to start · Private
12 weeks
Program
3 min
Per day
At home
No device
1 in 3 women leak. Most never say it out loud.
ICIQ 11 → 3 · week 12
“Twelve weeks ago I couldn't sneeze without checking.”
Karen, 52
No generic Kegel timer. The program is built from what you answer.
You answer honestly
A 2-minute questionnaire based on the ICIQ-UI SF, the short form used in urology clinics. It asks about the things nobody asks you, and gives you a number to start from.
You get a program, not a timer
Your answers decide the exercises, the hold times and the order. A stress-leak program looks nothing like an urge program. Two guided sessions a day, about three minutes each.
You watch it move
Log a leak in two taps, or mark a dry day. Over weeks the diary turns into a trend, and you answer the same questionnaire again to see the number change.
What 12 weeks looks like.
“Twelve weeks ago I couldn't sneeze without checking. Three minutes a day, mostly while the coffee brewed. I honestly forgot about it. That's the part nobody tells you.”
“I'd tried kegels for years. Turns out I was pushing down the whole time. The urge routine is what changed it: 90 seconds and the panic just… passes.”
“I stopped buying the overnight ones in week nine. That was $40 a month. But the real thing is I walk to the lake again without mapping every restroom.”
What's inside your 12 weeks.
Everything runs on your phone. No community, no feed, nothing to post. Reminders never say the word.
1 in 3
women leak
1st line
before medication or surgery
12 weeks
the length used in clinical trials
ICIQ-UI SF
scored like a clinic
- ✓
A protocol built for your leak type
Pelvic floor training sequenced for stress, urge or mixed leaks, week by week, with the progression handled for you.
- ✓
Guided sessions, twice a day
Every contraction timed and counted. No guessing whether you are lifting up or pushing down: the app shows you the difference first.
- ✓
Urge control you can use anywhere
A 90-second routine for the moment the urge hits, plus bladder retraining to stretch the gap between visits.
- ✓
A diary that is actually private
Two taps to log a leak, its severity and what triggered it. No sharing, no ads.
- ✓
Habit anchors, not alarms
Sessions attach to things you already do, like morning coffee or bedtime, so you keep going.
What Pelma is not.
It is not a medical device, it does not diagnose anything, and it does not replace a doctor, a midwife or a pelvic floor physiotherapist. The score it gives you is a way to follow your own change over time, nothing more.
Check with a professional before starting if you are pregnant, less than six weeks postpartum, recovering from pelvic surgery, or if you have pain, bleeding or a symptom that is new to you. Leaks can have causes that training will not fix.
One subscription, everything included.
No upsell inside the app. Cancel anytime.
12 months
$129.99
about $2.50 a week · 1 week free
1 month
$19.99
about $4.99 a week
Prices in US dollars. Subscriptions renew automatically until cancelled. Full detail in the Terms of Use.
Questions women actually ask.
Is this a medical device?+
No. Pelma is a wellness and education program. The questionnaire is based on a published clinical questionnaire, but the number it gives you is a way to follow your own change over time, not a diagnosis.
I've tried kegels. They didn't work.+
Most women push down instead of lifting up. It feels like effort, so it feels correct, and it makes leaks worse. The first thing the program teaches is the difference, and every guided session counts each hold for you.
How long before I see something?+
Pelvic floor training is slow and cumulative, which is why the program runs 12 weeks, the length used in the clinical literature. The app shows you your own trend from your own logs, not a promise.
Do I need a device?+
No. Nothing to insert, nothing to buy. The sessions are guided by the app; you can do them sitting down, and nobody can tell you're doing it.
Where does the program run?+
In the Pelma iPhone app. You take the assessment and choose your plan here; then you download the app and sign in with your email. Your program is waiting.
Will anyone see what I log?+
No. Pelma has no social features, no sharing and no ads by design. Reminders are scheduled on your phone and never mention leaks.
Find out where you're starting from.
2 minutes. The same questions a urology clinic would ask. Your score and your 12-week timeline at the end.