The nights with her, the drive, the nerve. One short read each morning for the man at 40.
Many men past 40 notice the spark in the bedroom running quieter, sleep broken by trips to the bathroom, and a body that tires sooner at work and at the gym. Ridge40 is a reference app on all of it, delivered as a four-minute edition each day: one thing to read, one pelvic-floor set to do, and an index of plain answers behind it.
On iPhone, Android and the web
4 minto read
1 setto do
6:30daily arrival
6:31Ridge40
Tuesday edition
Today
Locating the pelvic floorRead · 90 sec
Seated set, between emailsDo · 2 min
Waking at 3 a.m.Read · 1 min
Resting low, heels flatDo · 1 min
Day 12 of your routine
Each edition lands at 6:30 local time and stays in the app for the day.
Tuesday's edition, in full
What a reader opens this morning, unedited. Four items, two to read and two to do.
Read · the routine
Locating the pelvic floor
The pelvic floor is the sling of tissue at the base of the torso. The usual way to locate it is to imagine stopping the flow of urine midway, or holding back gas. That inward lift is the motion every Kegel repeats.
Two notes. The exercise is not done while actually using the bathroom. And the glutes, thighs and stomach stay soft; the work is small and internal.
Lying on the back, knees bent, hands resting: the starting place for the first set.
Do · 2 minutes
Seated set, between emails
Sit tall, weight even on both hips, soles flat on the floor.
Lift the pelvic floor gently and keep it there for a count of three.
Let it go fully for a count of three.
Ten rounds. Breathe throughout; the air never stops.
Read · general
Waking at 3 a.m.
Getting up once or twice a night is something many men over 40 mention, and something many keep to themselves. This item gathers the plain questions worth writing down for a doctor's visit: how often, since when, what was drunk in the evening. It is a list to bring, not an answer to accept.
Do · 1 minute
Resting low, heels flat
A deep squat held as a resting shape. Toes turned slightly out, heels on the floor, palms together at the chest, elbows gently against the inner thighs. Stay for five slow exhales. A folded towel under the heels is fine.
Ridge40 is reading material and a routine to follow. Any question about health is one for a doctor, and the briefing says so wherever it matters.
How the briefing arrives
Small pieces, the same hours each day. The routine is built from what a man already does.
The morning edition
Lands at 6:30 with the coffee. Four items, read in about four minutes.
Daily
One set, pinned to a habit
The day's exercise is attached to something already in the routine: the commute, the first meeting, brushing teeth.
2 min
The evening line
A single sentence at nine, sometimes a breathing count, sometimes a thought about the evening with her.
9 p.m.
The Sunday digest
The week's items on one page, with the days a set was marked done.
Weekly
A ridge is walked one stretch at a time. The app is named for that.
The index, by subject
Every edition is filed. Behind the daily read sits a reference of guides, each searchable and short.
Pelvic floor basics
What a Kegel is, how to locate it, slow and quick sets, how many and how often the routine suggests.
Where to do it
Lying on the back, seated, standing, the glute bridge with a pause at the top, the deep squat. Each with setup and common slips.
Hips and mobility
Openers for men who sit all day: the ninety-ninety, the low lunge, the hip circle.
Breathing and the trunk
Counted exhales, the four-by-six pattern, bracing for lifting at the gym.
The two of you
Positions for intimacy, sorted by comfort, closeness and pace, and how to bring the subject up with her.
Questions men ask
Drive at 45, sleep, stamina at work. Plain answers, and a note on when to see a doctor.
From Thursday's edition: the evening with her
One item a week is written for two. It is frank, and it stays adult.
Wanting her has not gone anywhere. What many men past 40 describe is something else: the worry of not feeling sure of themselves, the stiff lower back, the long day sitting on the evening. This week's item looks at three positions chosen for comfort, for being close, and for a slower pace.
Side by side, facing
Both partners lie on their sides, face to face. No one carries weight, the hips stay relaxed, and talking is easy. The pace is set together.
ComfortClose
Seated, facing each other
He sits upright with a pillow at his back; she sits facing him. Eye contact, arms around each other, slow movement. The lower back is supported.
CloseSlow
She sets the pace
He lies on his back, she is above. She decides the rhythm and when to pause. For many couples this is the place to start a conversation about what each of them likes.
PaceTalking
The Thursday item always comes with a short line for starting the conversation.
Choose a plan for the briefing
Every plan opens with a free trial and includes every edition and the full index.
Each plan opens with a free trial: 7 days on Monthly and Every 3 months, 3 days on Yearly. Nothing is charged while the trial runs. When it ends, the card on file is billed the plan's price — $24.99 a month, $59.99 every three months or $179.99 a year — and the same plan renews at that price each period until it is cancelled. Cancelling takes a moment in the account settings of the app or the store, at least 24 hours ahead of the renewal date, or by contacting us — [email protected]A full refund is available on request within 30 days of your first charge.
Reader questions
What is in a single edition?
Four short items: usually one to read about the routine, one pelvic-floor or mobility set to do, one general note on men's health over 40, and one small extra. On Thursdays one item is written for couples.
Is Ridge40 a medical service?
No. It is a reference app of guides and a daily routine of exercises, described as they are done. Anything about health is a conversation for a doctor.
How does cancelling work?
From the account settings in the app or the store, at least 24 hours ahead of renewal. A message to the address under the plans works too.
