Personal Guided Workout

The Myself® Trainer is an easy-to-use, clinically studied and effective solution that will help you strengthen your pelvic floor muscles correctly.

Your doctor may have recommended Kegel exercises (also known as pelvic floor muscle exercises) to keep your muscles toned. The Myself® Trainer helps you do these exercises correctly, giving you real-time feedback about the strength of your pelvic floor muscles. Through simple, easy-to-follow, 5-minute, guided workouts, The Myself® Trainer helps you isolate, lift and flex the correct muscles, which can be very hard if you do these exercises on your own. It would be similar to doing a bicep curl with an imaginary weight.

The Myself® Trainer works by helping women identify the correct muscles to exercise, provides resistance for the pelvic muscles to squeeze against, measures the strength of pelvic muscle contractions and gives immediate feedback and motivational cues during the exercise. The Myself® Trainer displays your muscle contraction graphically. The stronger the squeezing action by your pelvic muscles, the greater the number of colored bands that light up across the display on the monitor screen. As your muscles get stronger, The Myself® Trainer tracks your progress and moves you up through three different strength levels over time.


Getting Started & Your Exercises


  1. Insert two AA batteries (not included) in the bottom of the Myself® Trainer.
  2. Choose a comfortable place where you can lay back slightly reclined with your knees partially bent. You may want to support your back with a pillow. Most women find it easy to do this in bed.
  3. Hold the sensor handle by the colored grip and remove the sensor’s plastic cover.
  4. Gently insert the sensor into your vagina to the base of the balloon.
  5. Hold the display unit in the other hand or place it somewhere it is easily readable.
  6. Turn your trainer on using the On/Off button at the top of the display unit.
  7. The first screen you will see will be “Welcome” followed by your current strength level. The first time you use it, the screen will read, “Strength Level 1.”

Inflating The Sensor

  1. Next, the screen will ask you to pump. When the “PUMP” image is displayed, press and release the large, colored pump button (just below the screen) several times to inflate the sensor. The display will tell you that the sensor is inflating.
  2. You can stop pumping when you see the words, “PUMP COMPLETE.”
  3. Do not press the pump button after the “PUMP COMPLETE” is displayed or during your exercises.
  4. If the sensor is over inflated, you display will read “DISCONNECT AND RECONNECT.” Simply disconnect and reconnect the tubing from the back of the display and you will be prompted to begin pumping again

Your Exercises

  1. To begin your exercise, the timer bar will give you a 5-second countdown. The screen will ask you to: “PREPARE.” Take a deep breath, exhale, relax your abdomen and try not to squeeze at all during this time.
  2. You will be prompted to “SQUEEZE” and the timer bar will display a 10-second countdown. Contract your pelvic muscles as tightly as you can and hold the contraction, trying to move the bands inward on the display as much as possible.
  3. Remember to relax your legs and buttocks, breathe in and out and visualize drawing the sensor inward with each squeeze
  4. You will be prompted to “RELAX” and the timer bar will display another 10-second countdown. Try not to squeeze at all during this time. If you are not totally relaxed, the display will flash the message, “RELAX MUSCLES.”
  5. Repeat the “SQUEEZE” and “RELAX” exercises, as prompted, for a total of 12 repetitions.
  6. A message will appear on the display window when you’re halfway through your exercises.
  7. When you finish the twelve 10-second “SQUEEZE” and “RELAX” exercises, a short 5-second pause will prepare you for the final set of “quick contraction” exercises.
  8. Follow the instructions to rapidly “SQUEEZE” and “RELAX, repeatedly, for 1 minute.
  9. When you’ve completed all of your exercises, you will be instructed to “DISCONNECT” your unit.
  10. After you’ve completed your exercises for the day, remove the sensor and deflate it by disconnecting the extension tubing.

For further details and full instructions of use, please click here.

Helpful Hints

  • If needed, a water or water-soluble lubricant, such as K-Y® personal lubricant, may be used on the sensor.
  • While performing your exercises, always remember to relax your legs and buttocks, breathe in and out and visualize drawing the sensor inward with each squeeze.
  • Make sure to concentrate on squeezing and lifting your pelvic muscles WITHOUT pulling in your abdominal muscles, squeezing your legs together, tightening your buttocks and holding your breath.
  • Make sure you are using your pelvic muscles rather than your abdominal muscles while performing your exercises. One way to know that you are isolating the correct muscles is through the use of the sensor handle. Below are some simple steps:
    • Hold the sensor handle when you start your exercise.
    • Pay attention to how the sensor moves while you are squeezing.
    • When you are performing the exercise properly, you should feel as if you are drawing the sensor inward slightly.
    • If you feel the sensor is moving outward, you are most likely using your abdominal muscles rather than your pelvic muscles.
    • If the sensor is remaining still or is pulling inward slightly, then you are using the correct muscles.

For additional hints and full instructions of use, please click here.

Exercise Schedule

In just 5 minutes a day, The Myself® Trainer can make a noticeable difference in the strength of your pelvic floor muscles and help improve the quality of your life.

It is recommended that you use it once a day at first increasing to twice a day as your strength improves. However, it is important not to fatigue your muscles by doing too much too quickly. As with any strengthening program, you will need to continue your exercises to maintain your muscle strength and endurance. Below is an exercise chart to help schedule your exercise routine:

NOTE: One exercise session is 5 minutes long. If you do more than one session a day, be sure to allow adequate time (3 to 4 hours) for your muscles to rest between sessions.

To help keep track of your progress, click here to attain your weekly personal tracker guide.

Strength Levels

The Myself® Trainer has three Strength Levels. It tracks your progress over time and will display the most recent Strength Level you have achieved. When you have achieved and maintained the maximum strength at Level 1 for four successive sessions, you will automatically be moved to the next level. Also, if you do not maintain your new strength level, you will be returned to the previous level so you can work your way back up.

To help keep track of your progress, click here to attain your weekly personal tracker guide.

Care & Precautions

Care & Cleaning

  • Remove the sensor and deflate by disconnecting the sensor from the extension tubing.
  • Wash the sensor with mild soap and water.
  • Rinse the sensor thoroughly, dry with a clean cloth and replace the sensor cover before storing.
  • You may wipe the display monitor with a damp cloth, as needed.
  • The entire sensor is disposable and should be replaced after every 4 to 6 weeks of regular use. Periodically, a screen will appear on the display to remind you to replace the sensor. For replacement sensors, click here.
  • When not in use, store The Myself® Trainer and its parts in the durable, storage case at room temperature.


  • If you are pregnant, please consult your physician before using The Myself® Trainer.
  • Do not use The Myself® Trainer during the first 6 weeks following childbirth or pelvic surgery as it may interfere with healing.
  • The use of The Myself® Trainer during active symptoms of any pelvic disease, such as herpes, a sexually transmitted infection (STI), vaginitis, or yeast infection may cause discomfort and aggravate your symptoms.
  • Do not use The Myself® Trainer while using a barrier contraceptive device, such as a diaphragm or cervical cap, or a pessary (pelvic support device) as it may interfere with the proper use of these devices.
  • The Myself® Trainer is for your individual use only and should not be shared with other users as this could possibly spread disease and/or infection.
  • If you are using The Myself® Trainer regularly to treat incontinence and your symptoms do not improve, please consult your healthcare provider.

For full instructions of use, please click here.

Your results may vary, based on individual health conditions and consistency of use.

The information provided on this website should not be used as a substitute for professional medical advice and care. The information provided here is for educational and informational purposes only. If you have specific needs, please consult your professional health care provider.