YoniFlex Programs Explained
Helping you choose the right program
YoniFlex comes ready to support your pelvic floor, whether that’s bladder leaks, building strength, or sensation.
The programs were built with input from a pelvic floor specialist, each one designed to work the muscle in a different and effective way.
Nine programs can feel like a lot at first. This page walks you through every one of them, what it does and who it tends to suit, so you can choose your programs with confidence. If you’d rather just ask, we’re a message away. Email us or use the contact form and we will be happy to help you.
The 9 YoniFlex Programs
Understanding how the programs work
Hz is the frequency
Hz is short for hertz. This is the number of pulses sent per second. For example, a 20Hz program is sending 20 signals per second. This does not mean your muscles will contract this often, as these pulses blend into one single contraction.
All you need to understand about Hz is - lower frequencies 10-20Hz produce a gentler contraction and work the endurance fibers of your pelvic floor. Hihger Frequenceies 30-50Hz work faster fibers resonsible for quick acting muslces and fibers like the ones you hold when you cough or sneeze.
µs is the pulse width
µs stands for microseconds, and it is how long each individual pulse lasts. A microsecond is one millionth of a second, so a 200µs pulse lasts two ten-thousandths of a second.
A wider pulse carries a little more energy and reaches slightly deeper into the muscle, so at the same intensity setting it tends to feel fuller. YoniFlex runs between 200 and 300µs, which sits in the range commonly used for pelvic floor stimulation.
Seconds on, seconds off
This is the work and rest pattern. “5 seconds on, 5 seconds off” means your muscle contracts for five seconds, releases for five, and repeats that for the length of the session.
Just like going to the gym, you do 'sets' of exercises and then let your muslces relax. This is importnat for your pelvic floor muslces as well, giving them time between contractions.
Program P01 - 15 minutes
12Hz · 200µs · 5 seconds on, 5 seconds off
The gentlest program on the device and the right place to start for most women. The low frequency produces a mild contraction that’s easy to tolerate when the muscle is weak or when the sensation is unfamiliar, and fifteen minutes is short enough to actually become a daily habit.
Equal work and rest means the muscle is contracting half the time you’re using it. That’s a sensible workload for muscle that hasn’t done much recently.
Contractions per session: 90
Program P02 - 20 minutes
20Hz · 250µs · 8 seconds on, 8 seconds off
The step up from P01, once that one feels comfortable and unremarkable.
The eight second holds are the point of this program. Asking a muscle to sustain a contraction, rather than produce a quick one and let go, is what builds endurance, and endurance is what the pelvic floor needs to keep doing its job through a long day upright.
Twenty minutes at equal work and rest is a genuine workload. If it feels like too much at first, go back to P01 for another couple of weeks. Nothing is lost by taking longer.
Contractions per session: 75
Program P03 - 20 minutes
10 mins: 10Hz · 200µs · 6 seconds on, 12 seconds off
10 mins: 50Hz · 300µs · 5 seconds on, 15 seconds off
The only program that changes partway through. The first ten minutes run at a low frequency with long rests, then the second ten switch to a much faster one. Two different kinds of muscle work in a single session.
This is the one for women dealing with both kinds of leaking, the sudden urgency and the cough-or-sneeze kind. Those respond to different training, and this covers both without having to run two sessions. The first 10 minutes targets urge incontinence, and the second targets stress incontinence.
Contractions per session: 63
Program P04 - 15 minutes
12Hz · 200µs · 5 seconds on, 10 seconds off
Low frequency, a short session, and twice as much rest as work. That combination makes this one of the easiest programs on the device to tolerate, which matters when the muscle is weak or when you’re still getting used to the sensation.
The generous rest is doing something specific. A weak muscle tires quickly, and a tired muscle stops contracting properly, so longer recovery between contractions means more of the session is useful work rather than diminishing returns.
Contractions per session: 60
Program P05 - 20 minutes
10Hz · 200µs · 6 seconds on, 12 seconds off
Twenty minutes at the lowest frequency on the device, with twice as much rest as work.
Urge symptoms are a different problem from leaking under pressure, and they respond to different treatment. The sudden need to go usually has less to do with a weak muscle than with overactive signalling between the bladder and the muscles around it. Low frequency stimulation works on that signalling rather than on raw strength, which is why this program runs slow and long instead of hard and fast.
Contractions per session: 66
Program P06 - 15 minutes
12Hz · 250µs · 5 seconds on, 15 seconds off
The gentlest of the stress programs, meaning the ones aimed at leaking when you cough, sneeze, laugh, or lift.
Three seconds of rest for every second of work makes this the most forgiving ratio on the device, and the low frequency keeps the contraction mild. That’s deliberate. The higher frequencies in P07 and P08 are what train the quick response that catches a sudden rise in pressure, and this program exists to build basic strength and tolerance first so those are manageable when you get to them.
Contractions per session: 45
Program P07 - 20 minutes
35Hz · 200µs · 6 seconds on, 18 seconds off
The main stress program, and a noticeable step up from P06.
At 35Hz the contraction starts recruiting the faster muscle fibers, the ones responsible for the quick clamp that holds against a sudden rise in pressure when you cough or sneeze. Those fibers produce more force and tire considerably faster than the endurance fibers, which is why the rest here runs three times the length of the work.
Contractions per session: 50
Program P08 - 15 minutes
50Hz · 300µs · 5 seconds on, 15 seconds off
The highest frequency and the widest pulse on the device, in the shortest of the stress sessions.
This combination is built for holding onto progress rather than building it. Once you’ve worked through the lower programs and things have settled, fifteen minutes of high quality contractions a few times a week keeps what you’ve gained more efficiently than a longer session at a gentler setting. Muscle strength fades when training stops, and this is the program for making sure it doesn’t.
Contractions per session: 45
Program P09 - 20 minutes
35Hz · 250µs · 5 seconds on, 5 seconds off
The hardest working program on the device, and the one that fits the most contractions into a session.
The frequency matches P07, so the contraction itself feels much the same. What’s different is how little recovery sits between them. Five seconds on and five off for twenty minutes means the muscle is working half the time you’re using it, and that volume is what builds and maintains muscle tone. It’s demanding enough that it’s worth having a few weeks of the gentler programs behind you before you start.
Contractions per session: 120
Final thoughts
There is no wrong program
Intensity is adjuatable with the trainer.
Nine programs can feel like a lot at first. This page walks you through every one of them, what it does and who it tends to suit, so you can choose with confidence. If you’d rather just ask, we’re a message away. Email us or use the contact form and we will be happy to help you.