Sponsored contentThis page contains commercial information about the kGoal Boost pelvic floor trainer.
Male pelvic floor
The pelvic floor supports the bladder and rectum and surrounds the prostate. Train it with kGoal Boost — sit fully clothed, and see contraction and release in the app.
General information. This does not replace an assessment by a urologist or a pelvic floor physiotherapist.
In stock · Ships to South Africa
kGoal · Pelvic floor trainer
Sit on it, fully clothed. Nothing to insert. The app shows contraction and release in real time.
179 USD
Indicative shop price. The amount in rand is confirmed on the call.
A consultant will call you on a South African number to confirm delivery. Training tool — not a substitute for a clinician.
01 The basics
The prostate sits on the pelvic floor, a group of muscles that stretch like a hammock from the pubic bone to the coccyx. These muscles play a role in urination, erection and trunk stability.
In many men with chronic prostatitis, also called chronic pelvic pain syndrome, no infection is found. What specialists often see instead is a tight pelvic floor that can no longer relax well.
The aim, then, is not to squeeze harder. It is control: feel the muscle, contract it calmly and then let it go completely. Guidelines from the European Association of Urology and the 2025 American Urological Association guidance on male chronic pelvic pain list pelvic floor physiotherapy among the options a specialist may consider.
Try it now
Sit with your back against the chair. When the circle tightens, contract as if holding in wind, without squeezing the glutes or abdomen. When the circle opens again, release fully and feel the pelvic floor drop.
The release lasts twice as long on purpose. If you feel tension or discomfort, stick to the breathing.
Cycle 0 of 10
02 Routine
Do the exercises in this order. First you learn to release, then to contract with control, then you add movement through the hips and lower back. Breathe through the nose and never hold your breath.
Phase 14 min
Lie on your back with your knees bent and one hand on your abdomen. Inhale through the nose for 4 seconds, letting the belly and the perineum expand. Exhale calmly for 6 seconds.
8 breaths
On each inhale, imagine the pelvic floor dropping and opening gently, as at the start of urination, without pushing. On the exhale, return to a neutral position without contracting.
8 repetitions
Phase 24 min
Contract as if you wanted to stop the flow of urine and hold in wind at the same time. Hold for 3–5 seconds and release for 10 seconds, feeling the muscle drop again. Glutes, thighs and abdomen stay relaxed.
8–10 repetitions
Contract for one second and release for two. Do this only if the slow version feels comfortable. The quality of each repetition matters more than the count.
10 repetitions
Use the urine stream only once to find the muscle. Training while you urinate can disturb bladder emptying.
Phase 34 min
Kneel, sit your hips back toward your heels and bring your chest toward the floor with your arms stretched forward. Breathe into the lower back.
60 seconds
Lie on your back, hold the outside of your feet with your knees opening toward your armpits. Rock gently from side to side.
45–60 seconds
Sit, bring the soles of the feet together and let the knees drop without forcing. Long spine, relaxed shoulders.
45 seconds
One knee on the floor, the other foot in front of you. Ease the hip forward without arching the lower back, until you feel a stretch in the groin.
30 seconds per side
Lie on your back with knees bent, lift the pelvis by pressing through the heels, then lower vertebra by vertebra. At the top, do not grip the pelvic floor; at the bottom, let it go.
10 slow repetitions
Away from the mat
Walk 20–30 minutes every day at a comfortable pace, and stand up for a few minutes each hour if you sit a lot. If you cycle and feel discomfort, ask for advice on saddle type and ride length.
03 Programme
Use this as a starting point and adapt it with your pelvic floor physiotherapist. The lighter days matter as much as the full ones.
04 The trainer
Boost is a male pelvic floor trainer from the kGoal brand. It is a cushion you place on a chair: you sit on it, fully clothed, with nothing to insert, and the device measures how active the pelvic floor muscles are.
The signal appears at once in a smartphone app. You can see whether you are really contracting, how long you can hold, and — most important in this routine — whether the muscle then releases. Boost is designed both for strengthening with Kegel exercises and for relaxation training.
179 USD
Price in the official kGoal online shop. The price in rand depends on the South African or regional retailer.kGoal Boost is a training tool and does not replace diagnosis or treatment by a health professional. kGoal is a trademark of its owner; Urosenoro is not the manufacturer of the product.
Order kGoal Boost05 Nutrition
This is not a miracle cure, but a simple habit. Below you can read what a smoothie may offer if you have prostate or pelvic floor symptoms, four recipes for a large glass, and a few tips to get more from them.
Plenty of plants
South Africa’s Food-Based Dietary Guidelines recommend eating plenty of vegetables and fruit every day. Many adults fall short: one large glass of these recipes already covers a good share.
A smoothie does not cure prostatitis. It does touch a few points that, for many men with pelvic symptoms, make a difference: bowel regularity, how much you drink, and what you choose to skip.
Straining on the toilet puts pressure on the pelvic floor, and many men with prostatitis notice that symptoms worsen with constipation. In a smoothie the whole fruit, with skin and fibre, stays in, unlike juice. Kiwi, oats and berries can help keep stools soft and regular.
A large glass adds about 300–400 ml of fluid. People who drink enough have less concentrated urine, and many men find it less irritating for the bladder and urethra. If you drink the smoothie during the day, you will not need to get up at night because of it.
Quercetin is found in apples with the skin, redcurrants, kale and onion. In a small 1999 study, men with chronic prostatitis who took quercetin as a supplement more often reported symptom improvement than those on placebo. Lycopene from tomato and watermelon and polyphenols from pomegranate are also being studied for prostate health. A smoothie contains far less than supplements: treat it as part of a varied diet.
The prostate naturally holds a lot of zinc. Pumpkin seeds, oats and legumes are good sources of zinc and magnesium. Magnesium contributes to normal muscle function, and a tablespoon of pumpkin seeds already provides more than a tenth of the daily need.
In a US study of men with chronic prostatitis, many participants named coffee, alcohol, spicy food and chilli as factors that worsened their symptoms, while water and fibre were more often named as helpful. A smoothie at breakfast or as a snack can take the place of that extra coffee or glass of wine.
Sources: Shoskes DA et al., Quercetin in men with category III chronic prostatitis, Urology, 1999. Herati AS et al., Effects of foods and beverages on the symptoms of chronic prostatitis/chronic pelvic pain syndrome, Urology, 2013. Department of Health, Republic of South Africa, Food-Based Dietary Guidelines.
Twelve everyday ingredients, easy to find at a supermarket or market. For each one you can see what it mainly adds and which recipe it appears in.
Vitamin C and fibre
Gazpacho
Lycopene, especially with olive oil
Gazpacho
Vitamin C and carotenoids
Gazpacho
Mostly water, a mild taste
In 3 recipes
Magnesium and folate
Gentle green
Fibre for a regular bowel
Gentle green
Quercetin, especially in the skin
Gentle green
Anthocyanins and fibre
Berries
Beta-glucans, filling
Berries
Zinc and magnesium
Berries
Over 90% water, lycopene
Watermelon
Fresh taste without sugar
Watermelon
Recipe 1
Blend everything until smooth. Tomato and olive oil are a classic way to take in lycopene.
Why this glass: lycopene from tomato, which the body absorbs better with olive oil, and plenty of fluid from cucumber. Sensitive to acidity? Use more cucumber and only one tomato.
Recipe 2
Blend the spinach with the water first, then add the rest. Too sharp? Swap the kiwi for half a banana.
Why this glass: kiwi and apple with the skin for fibre and quercetin, spinach for magnesium and folate. If ginger irritates you, leave it out.
Recipe 3
A solid breakfast choice. Pumpkin seeds add zinc and magnesium and make the smoothie creamier.
Why this glass: oat beta-glucans and berry fibre for a regular bowel, plus zinc and magnesium from pumpkin seeds. The fats in yoghurt and seeds make it filling.
Recipe 4
Refreshing on hot afternoons. No added sugar: watermelon is already sweet enough.
Why this glass: watermelon is more than 90% water and also contains lycopene. Useful on days when you drink little. Skip the lime if citrus irritates your symptoms.
Tomatoes, red peppers, pomegranate, berries, broccoli and other cabbages, leafy greens, legumes, pumpkin seeds, extra-virgin olive oil and, spread through the day, enough water.
Many men with pelvic symptoms notice that spicy food, alcohol, coffee and sometimes citrus are less well tolerated. Note for two weeks what you eat and how you feel: it is the most reliable way to find your triggers.
This content provides general information and is not intended to diagnose, treat, cure or prevent any disease or condition. Results may vary from person to person. The information presented does not replace medical advice. Consult a doctor or a specialised physiotherapist before starting an exercise programme or changing an ongoing treatment.
06 Questions
Not always. If the pelvic floor is tight, contracting it even more may not help, and the breathing and release of phase 1 come first. A pelvic floor physiotherapist can assess what you need.
Pelvic floor training is planned in weeks, not days. Short, regular sessions usually work better than one long session now and then. Progress varies from person to person.
Only once, to find the muscle. Training regularly by interrupting the stream can disturb normal bladder emptying.
No. It is a tool for training at home. Diagnosis and the treatment plan belong to a health professional.
No. They are a practical way to eat more fruit and vegetables as part of a varied diet. No food, on its own, cures a disease.
07 Contact
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kGoal Boost
179 USD · delivery in South Africa
