For your pelvic floor, core and bones
Ten minutes a day for the muscles no one talks about.
Tend is a voice-guided daily routine that strengthens and relaxes your pelvic floor, deep core and bones, adjusted to your stage of life and how you feel today.
- Free
- No account
- Nothing leaves your phone
How it works
Press play. Follow the voice. That's it.
Ten moves, one minute each. You don't need equipment, a mat, or to remember what comes next.
Check in
Tell Tend how you feel and whether anything hurts. It suggests the right routine for today and swaps out moves that aren't right for you.
Follow along
Spoken cues tell you when to breathe, lift, hold and let go. A breathing circle keeps time, so you can close your eyes.
Watch it add up
Every finished day fills in your calendar, colored by the routine you did. Small, steady sessions are what build strength.
Five routines
A routine for the day you're actually having.
Some days you want a full session. Some days you have cramps. Tend has a routine for both.
Standard
Balanced daily mix
Breath, pelvic floor, deep core, strength and mobility in one session.
Gentle day
Period or low energy
Stretching, breathing and release. Nothing intense.
Postpartum
Rebuild after birth
Reconnects breath, pelvic floor and deep core. No crunches or planks.
Bone & balance
Perimenopause and beyond
Strength, light impact and balance to protect your bones and prevent falls.
Anywhere
Sitting or standing
Nothing on the floor, for the office, a plane, or the car as a passenger.
Made for real life
Small enough to do every day.
Guided by voice
Clear spoken cues and gentle taps, playing over your music or podcast instead of stopping it.
Adjusts to your body
Pelvic pain swaps squeezes for release work. Leaking or low bone density swaps heel drops for wall sits.
48 moves, explained
Step-by-step instructions for every exercise, with an easier option and notes on when to take care.
A gentle daily reminder
At the time you choose, and skipped on days you've already done your ten minutes.
Three levels
Start with 3-second holds and work up to 8 when holds feel easy and you can fully relax after each one.
Easy to read
A larger text option on top of your phone's own text size, and high-contrast colors in light and dark mode.
For every stage
Wherever you are right now.
Your body. Your data. Your phone.
Tend asks about personal things, like pain, leaking and your stage of life. That's exactly why none of it ever leaves your device. There's no account to create and no server to send it to.
- No account or sign-up
- No ads, analytics or tracking
- "Data Not Collected" on the App Store
- Erase everything with one tap
Start tending to yourself.
Five, ten or fifteen minutes a day. Free on iPhone.
Tend is a fitness routine, not medical advice or treatment. Stop any move that causes pain. If you have leaking, pelvic pain, heaviness or a bulge, see a pelvic floor physical therapist. If you're pregnant or recently postpartum, get the all-clear from your provider first.