Tend: Pelvic Floor & Core

Private 10-min daily routine

Only for iPhone

Free · Designed for iPhone. Not verified for macOS.

iPhone

Five, ten or fifteen minutes a day for your pelvic floor, core and bones. Now with an Anywhere routine, leak tracking and one-minute lessons. Nothing leaves your phone. Tend is a few minutes a day for your pelvic floor, deep core and bones. Every session is a guided, voice-led routine that adapts to your body and how you feel today. Choose 5, 10 or 15 minutes. A ROUTINE THAT FITS TODAY Answer a few quick questions and a daily check-in, and Tend suggests one of five routines: • Standard: a balanced mix of breath, pelvic floor, deep core, strength and mobility • Gentle day: stretching, breathing and release for periods or low-energy days • Postpartum: rebuilds the connection between breath, pelvic floor and deep core, with no crunches or planks • Bone & balance: strength, light impact and balance for perimenopause and beyond • Anywhere: every move done sitting on a chair or standing, for the office, a plane or the car Tend also adjusts individual moves. If you have pelvic pain, squeezing exercises are swapped for release work. If you notice leaking or heaviness, or have low bone density, heel drops become wall sits. If you're pregnant, moves that have you lie on your back are swapped for seated ones, and impact moves are left out. GUIDED, SO YOU CAN CLOSE YOUR EYES • Large, clear cues tell you when to breathe, lift, hold and let go • A breathing circle grows and shrinks with each phase • Spoken guidance, gentle taps and tones mark each change • Your screen stays on for the whole session • Voice cues play over your music or podcast instead of stopping it SEE HOW IT'S GOING • Add an optional leaking question to your daily check-in, and see leaking and pain days week by week • A calendar colored by the routine you did each day • Quiet milestones, from your first session to 100 • A streak freeze: one missed day a week won't break your streak LEARN AS YOU GO Seven one-minute lessons: what the pelvic floor is, why relaxing matters, the knack (lifting before you cough or sneeze), breathing and your core, bones and menopause, what a pelvic floor physical therapist does, and how to find one. The library has 48 exercises across breathing, pelvic floor, deep core, strength, balance and mobility. Search them, or show only moves you can do sitting or standing. Each has step-by-step instructions, an easier option, and notes on when to take care. BUILD THE HABIT • A daily reminder at the time you choose, skipped on days you've already done your session • Optional quick prompts during the day that open a 30-second session. They're silent, and by default nothing on your lock screen mentions the pelvic floor • A gentle-day suggestion after several strong days in a row • Three pelvic floor levels, from 3-second to 8-second holds PRIVATE BY DESIGN Tend has no account, no server, no ads and no analytics. Your answers, check-ins and streak are stored only on your phone and are never sent anywhere. EXERCISE SAFELY Stop any move that causes pain. If you have leaking, pelvic pain, heaviness or a bulge, a pelvic floor physical therapist can check what your body needs. If you're pregnant or recently postpartum, get the all-clear from your provider first. Tend is a fitness routine, not medical advice or treatment.

Ratings & Reviews

  • 5.0
    out of 5
    1 Ratings

Tend 2.0 is our biggest update yet. • Choose 5, 10 or 15 minute sessions • 16 new exercises, most done sitting or standing • New Anywhere routine, with nothing on the floor, for the office, a plane or the car • Track leaking in your daily check-in and see how it changes week by week • Quick prompts: optional, silent nudges during the day that open a 30-second session • Seven one-minute lessons, including "the knack" and how to find a pelvic floor physical therapist • Milestones, and a streak freeze so one missed day a week won't break your streak • A gentle-day suggestion after several strong days in a row • If you're pregnant, moves that have you lie on your back are swapped for seated ones, and impact moves are left out • A cleaner Today screen and larger, easier-to-read session cues As always, everything stays on your phone.

Version 2.0

The developer, Emily Sheehan, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

  • Data Not Collected

    The developer does not collect any data from this app.

    Privacy practices may vary, for example, based on the features you use or your age. Learn More

    Accessibility

    The developer has not yet indicated which accessibility features this app supports. Learn More

    Information

    Seller
    Emily Sheehan
    Size
    1.2 MB
    Category
    Health & Fitness
    Compatibility
    Requires iOS 17.0 or later.
    • iPhone
      Requires iOS 17.0 or later.
    • Mac
      Requires macOS 14.0 or later and a Mac with Apple M1 chip or later.
    • Apple Vision
      Requires visionOS 1.0 or later.
    Languages
    English
    Age Rating
    13+
    • 13+
    • Learn More
    • Infrequent
      Medical Treatment information

      Contains
      Health or Wellness Topics
    Copyright
    © Emily Sheehan
  • Developer Website
  • Privacy Policy