Getting started with K-Core on iPhone
Start your first K-Core session on iPhone. Learn about onboarding, Today’s Plan, optional reminders and Apple Health, without a K-Core account.
You can begin using K-Core on iPhone without creating a K-Core account, subscribing to Plus or connecting Apple Health. Here is the first-session flow, with optional steps kept separate from the essentials.
1. Install and read the introduction
Download K-Core from the App Store on an iPhone running iOS 17 or later. Open the app and read the introduction, technique guidance and wellness cautions. Choose the guidance detail you prefer. These selections help shape the experience; they are not a diagnosis or confirmation that training is appropriate for you.
If you are unsure whether to begin or how to find the right muscles, seek qualified guidance first. NIDDK’s Kegel Exercises page explains that these exercises are not suitable in every situation.
2. Start the preview, or choose later
After onboarding, you can start the Phase 1 preview or defer it. When you return to the main app, Today’s Plan offers a phase you have access to. Phases 1–3 are free; later training remains subject to progression and recovery conditions as well as purchase access.
3. Follow the session’s cues
The workout screen shows the current cue and timing. Follow the squeeze, relax and recovery prompts rather than rushing through the rests. The display is a timer and guidance aid, not a reading of your muscles. An optional Private Mode conceals workout-specific details and spoken cues while retaining essential controls.
You can pause. To finish early, use the stop control and confirm your choice; an unfinished attempt is not a completed workout. Stop if you experience pain or unusual symptoms. Do not continue just to complete a screen or maintain a streak.
4. Choose what to do after the session
After a completed session, you can optionally record how the workout felt. Check-ins are personal reflections, not health scores. You may choose a once-daily reminder after your first completed iPhone session. Declining it does not prevent you from using the app.
5. Connect optional services when you want
Apple Health is requested only when you choose Connect Apple Health in Settings. Notification access is requested when you choose to enable reminders. Neither permission is needed during onboarding. You can revisit these choices later.
Workout history and check-ins stay on your device rather than syncing through CloudKit. Read the privacy policy before deleting the app or changing devices. If you have a paired watch, continue with the Apple Watch setup guide. For a feature checklist, see how to choose a training app.