How to do it shows you the steps for each squeeze before your first session, with a short practice. You see it the first time you open Steady (step 2 of 4), and you can open it again at any time: tap Settings at the top of the home screen, then How to do it under Training.
The steps
Steady shows these steps, under Each squeeze:
- Sit or lie down, whichever is comfortable.
- Squeeze and lift the muscles you would use to stop yourself passing wind.
- Let go fully before the next squeeze.
And under While you squeeze, don't:
- Hold your breath. Keep breathing as usual.
- Tighten your stomach, buttocks or thighs.
Want more detail? Read How to Do Kegels for Men: Squeeze, Hold, Relax, or How to Find Your Pelvic Floor Muscles: A Guide for Men if you're not sure which muscles to use.
Try 3 practice squeezes
Tap Try 3 practice squeezes to try it with the session screen: squeeze 3 s, relax 4 s, three times. Tap Start to begin. Pause, Resume and End session work as in a session, and your sound and vibration cues play if they're on.
The practice is not added to your history. It doesn't count towards your streak, History or Steady 28. When it ends, you see Practice done. Tap Continue.
- During the first-run steps, Continue takes you to step 3, Session cues. Ending the practice early takes you back to the steps.
- From Settings, you go back to How to do it.
Skip it
During the first-run steps, tap Skip for now to go straight to step 3. You can open How to do it from Settings later.
A note on health
Steady shows exercise steps. It doesn't give medical advice. If you have symptoms or health concerns, or if anything hurts, stop and speak with your doctor.