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A 12-week pelvic plan, adjusted at a weekly check-in
You miss being sure of yourself in bed with her.
Past 40, a lot of men notice it at night first. The desire is there, the confidence comes and goes, and you'd like to feel like yourself with her again.
Lodestar is a 12-week plan of Kegel and pelvic exercises, hip mobility, breathing and core, 8 to 14 minutes a day. Each Sunday you report back, and a guide inside the app rewrites your next seven days around your answers, your schedule and your pace.
12 weeksplan length
8–14 mina day, set by you
Sundayscheck-in with your guide
Download on iOS & Android
9:41
Week 4 of 12, phase 2
Tuesday
MTWTFSS
Tonight11 min
Low belly breathing, lying down2 min
Slow Kegels, lying down3 rounds
Bridge, 5-second squeeze at the top8 reps
Hip circles on all fours2 min
Seated Kegels, quick pulses2 sets
Rowan, your guideBridge moved to tonight. You said mornings are packed this week.
PlanCheck-inReadYou
The plan screen on a Tuesday in week 4. Session order and counts change with each check-in.
Before week 1, the app asks about your life
About 4 minutes of questions, kept private on your account. Each one sets something specific in your plan.
How are your energy and drive lately?Sets how long the opening sessions run.
How often are you up at night for the bathroom?Decides whether your sessions sit in the morning or the evening.
How do strength and stamina feel at the gym or on the job?Picks whether lying-down or upright positions come in early.
How are the nights with your partner?Opens the readings on intimacy in phase 4, or sooner if you ask.
When does your day have a quiet 10 minutes?Places your daily reminder and the length of each session.
The kit for the whole plan: your phone, a glass of water, a towel.
Twelve weeks, four phases, drawn out
Each square is one day. Columns are weeks. Sundays are rest and check-in days. A phase can stretch by a week if your check-ins ask for it.
Session day, shade by phaseSunday check-in
1
Weeks 1–3: find the muscleKegels lying on your back, knees bent. Short squeezes, a full let-go after each one, slow low breathing. About 8 minutes.
2
Weeks 4–6: change positionThe same squeeze, done seated on a firm chair and upright at a counter. The bridge comes in. Hip circles on all fours. About 10 minutes.
3
Weeks 7–9: add lengthLonger holds, the deep squat with a doorframe for balance, side planks and dead bugs for the core. About 12 minutes.
4
Weeks 10–12: put it togetherOne full routine you can keep after the plan, plus readings on desire, the bedroom and positions for the two of you. 10 to 14 minutes.
Miss a day and nothing resets. The guide slides that session into your next open slot and tells you where it went.
The plan is a fixed route. The guide re-plots the next leg each Sunday.
When each position enters your plan
Bars start in the week a position is added and stay until week 12. Counts and holds for each one are reset at your check-in.
Pelvic exercise positionMobility and coreReadings
Lying downOn your back, knees bent, feet flat. Squeeze and lift the pelvic muscles for 3 to 5 seconds, then let go fully for the same count.
SeatedA firm chair, feet flat, spine tall. The same squeeze, quiet enough to do at a desk or in a parked car.
StandingFeet apart, hands resting on a kitchen counter. Quick pulses, then slow holds.
BridgeOn your back, lift the pelvis until shoulders, hips and knees line up. Squeeze at the top, lower slowly.
Deep squatHeels down, hands on a doorframe if needed. Slow breathing, a gentle squeeze on the way up, a full release on the way down.
Plans, each with a free trial
Intro prices held for 10:00 more.
The trial costs nothing. When it ends, the plan you picked charges its intro price once: $4.99 for one month after a 3-day trial, $11.99 for 3 months or $31.99 for a year after a 7-day trial. After that intro period, the plan renews automatically at $12.99 a month, $29.99 every 3 months or $79.99 a year until you cancel. Cancel before the trial or any renewal date in the app's account settings, in your phone's subscription settings, or by contacting us — [email protected]
Sample: a week 5 check-in, as the app shows it
Sunday evening: 6 short questions, about 2 minutes. Monday morning: your rewritten week, with a note on what moved and why.
8:12
Sunday, end of week 5
Check-in
Rowan
How many sessions did you finish this week?
4 of 6
Which one felt off?
The standing set. Too rushed before leaving the house.
Nights up for the bathroom?
Most nights, once.
Anything to read about next week?
How to bring up the bedroom with her.
Week 6 changes
Standing set moved to evenings, after dinner
Sessions set to 9 min Mon–Thu, 12 min Saturday
Bridge counts kept the same
Reading added: starting the conversation with your partner
A full check-in thread from week 5, with the adjustments it produced for week 6.
What a check-in can change in the week ahead.
Phase 4 topics: the nights with her
Short readings that open in week 10, or earlier if you ask at a check-in. Positions for intimacy are described by comfort, closeness and pace, in plain words.
Side by side, curledBoth of you on your sides, her back against you. Little effort, close the whole time, slow and unhurried.
Pillow under, face to faceShe lies back with a firm pillow under her lower back, you on your forearms. Eye contact and a steady pace.
Sitting up togetherAgainst the headboard, at eye level. Very close, easy to pause and talk.
At the edge of the bedShe lies near the edge, you kneel on a cushion. Firm footing, and you set the pace.
Bringing up the bedroom without a big talkA 4-minute read with lines you can use as they are.
When desire and timing don't line upOn tired evenings, kids at home and schedules that clash.
Staying close on the nights you're spentSmall ways to be present with her when the day took everything.
Phase 4 reads in the evening, the two of you at the same table.
Twelve weeks with a guide, trial included
Intro prices held for 10:00 more.
The trial costs nothing. When it ends, the plan you picked charges its intro price once: $4.99 for one month after a 3-day trial, $11.99 for 3 months or $31.99 for a year after a 7-day trial. After that intro period, the plan renews automatically at $12.99 a month, $29.99 every 3 months or $79.99 a year until you cancel. Cancel before the trial or any renewal date in the app's account settings, in your phone's subscription settings, or by contacting us — [email protected]
Questions before you sign up
What happens at the Sunday check-in?
You get about 6 short questions on the week: sessions finished, what felt off, your schedule ahead, your nights. Your guide replies by Monday morning with the week rewritten: session length, positions, time of day and any reading you asked for.
Who is the guide?
The guide is a coach-style companion inside the app who reads your check-ins and adjusts your plan. The guide is not a doctor or therapist. For anything about your health, speak with a doctor.
Can I get my money back?
Yes. For 45 days after your first paid charge, send a refund request from the app's account screen or by email, and the full amount goes back to the card or account you paid with. No reason needed.
