Trackable habits in BananaUp

See the method, time, and cautions for habits you can track in BananaUp.

Pelvic Floor5

Pelvic Floor Basic

FirmnessImagine holding back urine and wind: gently lift around the urethra and anus for 3 seconds, then relax for 5 seconds.10 reps × 1 setBeginnerDetails Pelvic Floor

Pelvic Floor Longer Holds

FirmnessGently lift the muscles around the urethra and anus for 5–8 seconds, then rest equally long6 reps × 2 setsIntermediateDetails Pelvic Floor

Quick Contractions

FirmnessGently lift around the urethra and anus for 1 second, release for 2 seconds, repeat 10 times10 reps · 1s hold / 2s restBeginnerDetails Pelvic Floor

Pelvic Floor Relaxation (Reverse Kegels)

GeneralRest for 5 minutes without squeezing the muscles around the urethra and anus5 minBeginnerDetails Pelvic Floor

Erect Kegels

FirmnessPractise a gentle pelvic-floor contraction and full release during an erection.5 repsIntermediateDetails

Length, circulation & male care8

Length, circulation & male care

Heat care

GeneralUse a comfortably warm towel for gentle local warmth and check your skin.Completion logBeginnerDetails Length, circulation & male care

Penile massage

GeneralLight touch around the area for relaxation and awareness of your body.Completion logBeginnerDetails Length, circulation & male care

Edging (ejaculation control)

FirmnessNotice changes in arousal and practise choosing when to pause stimulation.Completion logBeginnerDetails Length, circulation & male care

Standard manual stretching

LengthA gentle manual lengthwise movement performed while flaccid.Completion logIntermediateDetails Length, circulation & male care

Rotary stretch

LengthA manual-stretch variation that slowly changes the direction of movement in a circle.Completion logIntermediateDetails Length, circulation & male care

Tunica tugs

LengthA manual-traction approach focused on localized tension around the tunica.Completion logAdvancedDetails Length, circulation & male care

Angion Method 1

FirmnessA method characterized by rhythmic thumb movement along the dorsal (upper) side.Completion logAdvancedDetails Length, circulation & male care

Angion Method 2

FirmnessSequential finger movements along the underside, distinct from the location and motion of AM1.Completion logAdvancedDetails

Cardio3

Walking

GeneralWalk at a conversational pace. Aim for 15–30 minutes and adapt to how you feel.20 minBeginnerDetails Cardio

Jogging / brisk walking

GeneralChoose easy jogging or brisk walking for around 15–30 minutes.20 minBeginnerDetails Cardio

Other cardio

GeneralLog cycling, swimming, elliptical training or another suitable aerobic activity.30 minBeginnerDetails

Strength7

Bodyweight Squat

GeneralA lower-body exercise that lowers the hips as if sitting into a chair10 reps × 2 setsBeginnerDetails Strength

Wide Squat

GeneralA squat using a wider stance with knees aligned to the toes10 reps × 2 setsBeginnerDetails Strength

Split Squat

GeneralA staggered-stance lower-body exercise with a controlled vertical movement8 reps × 2 setsIntermediateDetails Strength

Reverse Lunge

GeneralA lower-body exercise stepping one foot back and returning for 8 repetitions per side8 reps × 2 setsIntermediateDetails Strength

Glute Bridge

GeneralA supine exercise that lifts and lowers the hips with bent knees10 reps × 2 setsBeginnerDetails Strength

Wall Sit

GeneralA wall-supported lower-body hold for up to 30 seconds30 secIntermediateDetails Strength

Plank

GeneralA core hold supporting the body on forearms and toes for up to 20 seconds20 secBeginnerDetails

Mobility5

Hip Flexor Stretch

GeneralA half-kneeling stretch for the front of the back hip5 minBeginnerDetails Mobility

Hamstring Stretch

GeneralA gentle stretch that creates light tension along the back of the thigh5 minBeginnerDetails Mobility

Adductor Stretch

GeneralA gentle wide-stance stretch for the inner thigh5 minBeginnerDetails Mobility

Hip Mobility 5 min

GeneralA 5-minute sequence of knee lifts, small leg circles, and gentle hip bends with support5 minIntermediateDetails Mobility

10-Min Recovery Stretch

GeneralMove the hips, legs, lower back, shoulders and chest gently over 10 minutes10 minIntermediateDetails