Tend: Pelvic Floor & Core

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.