kGoal + Vagercise: A More Complete Solution for Pelvic Floor Health
January 31, 2025

Kegels are the No. 1 exercise for strengthening the pelvic floor – but there is a lot more to pelvic floor health than just Kegels.
Focusing solely on Kegels to resolve pelvic floor dysfunction would be like doing nothing but squats to build lower body strength.
Squats are essential for your quads and glutes, and you’ll see results by doing lots of them consistently. But the best way to build strength and balance in your muscles would also include working your hips, hamstrings and calves, as well as spending time on stretching and flexibility instead of just strengthening.
The same idea applies to issues caused by pelvic floor weakness (or overactivity), like bladder leaks and sexual dysfunction.
While building strength can include weeks of consistent Kegels, it’s also important to exercise the core, hip and glute muscles that support your pelvis—and prevent tension with stretches and yoga, too.
And exercise aside, there are many other factors that can contribute to pelvic floor dysfunction, like your bathroom habits, breathing patterns, core activation techniques, posture and more.
That’s why a holistic program like the Vagercise online course for women’s pelvic floor exercise and education is a great complement to a kGoal pelvic floor trainer.
Both Vagercise and kGoal were designed by pelvic floor physical therapists to make pelvic floor exercise more engaging and accessible. Together, these tools can help you stay motivated and consistent with pelvic floor exercise at home and provide a well-rounded approach to your pelvic floor health and wellness.
In this post, we’ll explain how to complement your kGoal routine with Vagercise exercise and education classes—and why using both products gives you a more complete solution for women’s pelvic health needs.
kGoal: Gamified Devices That Add Fun & Consistency To Kegels
At kGoal, we offer two trainers that provide real-time biofeedback to remove the guesswork from pelvic floor exercise and also make it fun by providing guided and gamified workouts:
- kGoal Classic, an intravaginal device with a customizable, inflatable pillow for comfort and a control arm that remains outside the body
- kGoal Boost, a sit-on-top trainer that tracks Kegels externally and can be used by both women and men while wearing clothing
With both devices, you see your Kegel contractions in real time on your phone screen as you play interactive games like pinball (your Kegels control the games).
Developed with the help of pelvic floor physical therapists, the games incorporate a variety of strengthening (Kegel) and relaxation (Down Training) exercises, ranging from long holds that build muscle endurance to fast pulses that help with quick-twitch muscle response and coordination.
Both kGoal devices give you a score for your workout, helping you track your progress and stay motivated to exercise again.
The key difference between the two products relates to how they measure pelvic floor activation:
- kGoal Classic is used intravaginally with 360-degree sensors, allowing you to use it to practice Kegels during functional movements like lunges or squats
- kGoal Boost uses a sit-on-top design with no insertion and is consequently extremely easy to use and approachable. Furthermore, it incorporates Down Training workouts to practice relaxing your pelvic floor and reducing tension
Vagercise: Comprehensive Exercise and Educational Classes For All Pelvic Floor Issues
While kGoal focuses primarily on pelvic floor muscle strengthening and relaxation / Down Training, the Vagercise online course addresses a wider range of pelvic floor symptoms with a wider range of exercises and education.
With 12 hours of exercise and educational classes taught by pelvic floor PTs, Vagercise helps women both understand their pelvic floor symptoms and choose the right exercises for their unique needs.
Two women can have the same issue, like stress urinary incontinence with sneezing or exercising, but for different reasons.
One woman may have pelvic floor weakness that can be improved with Kegels. But the other woman may already have so much pelvic floor tension that her muscles can’t contract to stop leaks—and Kegels could make the situation even worse.
Vagercise helps women determine if their pelvic floor is weak, tight or both, with 5-to-10 minute educational classes covering topics including:
- Stress incontinence
- Urinary urgency and overactive bladder
- Pelvic pain and tension
- Diastasis recti
- Pelvic organ prolapse
- Hip and low back pain
- Lifestyle factors that contribute to pelvic floor issues, like posture and breathing
- Solutions to specific problems, like leaks with jumping or pain with sex
Women can then choose the exercises that are best for their needs and their schedule, with 5-to-30 minute classes in categories like:
- Pelvic Floor Strength
- Core Strength
- Hip and Glute Strength
- Pelvic Floor Yoga and Relaxation
- Stretching and Mobility
- Pelvic Floor Pilates
- Return to High-Impact Exercise
In Vagercise classes, pelvic floor PTs guide you through the same clinically-proven exercises they give to patients—on your own time, in the privacy of your home.
How to Use kGoal and Vagercise Together
kGoal trainers are a great tool for pelvic floor strengthening and Down Training. Vagercise can provide a more comprehensive and holistic road map for pelvic floor health that goes beyond pelvic floor exercise.
Here are a few ideas for using kGoal and Vagercise together.
Learn About Your Symptoms
Start with the Vagercise educational classes to guide both your exercise choices and your kGoal purchase.
Classes like Pelvic Floor 101 and the Pelvic Floor Assessment will help you determine whether you should focus more on strengthening or relaxing your muscles.
If you determine your pelvic floor is likely weak, you can choose either kGoal Classic to practice Kegels in different positions or kGoal Boost if you’d prefer to sit on top of the device.
Before starting your kGoal workouts, take the Kegel Essentials class in Vagercise to make sure you master the right technique. Kegels sound simple, but 25 percent of women actually do them incorrectly.
If you have symptoms of both weakness and tension, you’d be better off with kGoal Boost, which also incorporates relaxation exercises.
And if you think pelvic floor tension is your main problem, focus on lengthening your muscles before starting to strengthen them. The Down Training sequences for kGoal Boost can also help even if you’re not looking to strengthen your muscles.
Take the Vagercise classes for pelvic floor relaxation, yoga and stretching if you have symptoms like pain with intercourse, tampon use or pelvic exams; constipation; difficulty urinating; or urinary urgency or frequency.
Mix Up Your Kegel Routine
It can take at least six weeks of consistent exercise to strengthen your pelvic floor muscles—and all that squeezing and counting on your own gets boring, fast.
By using both kGoal and Vagercise, you can mix up your Kegel routine with games, PT-led exercise classes and even Musical Kegel sessions in which you squeeze to the beat.
The kGoal Classic and Boost devices offer these Kegel-powered games:
- Moving Target
- Spaceship
- Pinball
- Shape Shift
- Bricks
Vagercise offers a Pelvic Floor Strength series with six levels of difficulty, starting with Kegels on a mat and advancing to Kegels with movement like squats and lunges. Ranging from 5 to 15 minutes, the classes have a group exercise feel, with a pelvic PT guiding and motivating you through the workout.
The course also makes Kegels more engaging with its series of Musical Kegels classes, in which a PT leads you through squeezes, holds and pulses timed to catchy songs. (It’s fun enough that the Vagercise Kegel Dance on TikTok has been viewed more than 14 million times!)
Using kGoal and Vagercise together also provides more insight into your progress. As you advance through the Vagercise class levels, compare your scores in kGoal games to see how you’ve gained strength, endurance and control.
Complement Your Kegels
Make the most of your pelvic floor training by using kGoal to keep up with Kegels and Vagercise for the rest of your strength and mobility work.
The Vagercise classes for Core Strength and Hip and Glute Strength include exercises that PTs commonly recommend for pelvic floor weakness.
You can’t have a strong pelvic floor without a strong core, as your pelvic floor and deep core muscles co-contract to provide strength and stability. And your hips and glutes are pivotal players in supporting your pelvis and spine, alongside your pelvic floor.
Another PT-recommended Kegel complement is pelvic floor relaxation, even if you don’t have any signs of pain or tension.
Just like you cool down and stretch after a run, it’s wise to relax the pelvic floor muscles after a Kegel workout to prevent tightness and overuse.
Vagercise offers classes with yoga, stretches and breathing exercises specifically designed for the pelvic floor, as well as supporting areas like the hips, low back and tailbone. And the Down Training workouts in Boost are a great tool here as well.
Conclusion
On their own, either Vagercise or kGoal allow you to improve your pelvic floor fitness at home.
Together, the two products give you the ultimate pelvic floor toolkit—with the information, exercises and motivation you need to regain control of your pelvic floor and your life.