Grunda
Email info@wideout.se and a person will answer. Below are the things people ask first.
This is the most common question, and it is the reason Grunda opens with a screen about it rather than a timer. Imagine stopping yourself from passing wind, then draw that squeeze inward and upward. The movement is small and internal — nobody watching would see it.
Your buttocks, thighs and stomach should stay soft. If they tighten, you are pulling with the wrong muscles. Keep breathing normally the whole time; holding your breath is the single most common mistake and it works against the squeeze.
If you can't feel much on day one, that is normal. The connection sharpens within the first week of training. Start anyway.
Yes, and it is deliberate. Early sessions are short enough that there is no reason to skip one, because consistency does more for a pelvic floor than any single long session. Sessions grow as you level up: hold times lengthen, reps and sets increase, and new exercise types unlock.
Because a pelvic floor that cannot let go is as much a problem as one that cannot squeeze. Reverse kegels train the release, and Grunda includes them from level 10 onward. Most apps in this category only ever train the contraction.
After five days without a session, levels decay gradually — they never fall below half of the highest level you reached. Streak shields, earned every five days of a streak and available with PRO, block decay while you have them. Coming back puts you in recovery mode: three sessions at 1.5× XP to climb back quickly.
Almost always a connection problem rather than a billing one. Grunda checks your subscription with the App Store, and when it cannot reach it, it falls back to the free tier rather than guessing. Open Settings inside the app and tap Restore Purchases while online. If it still shows free after that, email us with the Apple ID email you purchased with.
Subscriptions are managed by Apple, not by us. On your iPhone: Settings → your name → Subscriptions → Grunda → Cancel Subscription. Cancelling at least 24 hours before the period ends stops the next renewal. Your level and history stay in the app.
Yes — and this is worth knowing before it happens. Grunda stores everything on your device and nothing on our servers, which is why it works offline and why we hold no data about you. The trade is that progress does not follow you to a new phone. Restoring from an encrypted iPhone backup carries it across; a fresh install does not.
Check Settings → Notifications → Grunda on your iPhone and make sure notifications are allowed. Inside Grunda, Settings has a reminder time and an on/off switch. Reminders are scheduled on the device, so they keep working with no connection.
Email info@wideout.se. Telling us your iPhone model and iOS version usually saves a round trip.
Grunda is a wellness and training app. It is not medical advice, and it does not diagnose or treat anything. If you have symptoms that worry you, speak to a healthcare professional.