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How to do Kegel Exercises?

How to do Kegel Exercises

In the realm of physical fitness, we often focus on strengthening our major muscle groups, such as the biceps, glutes, or quadriceps. However, there is one vital area of the body that often goes unnoticed: the pelvic floor. The pelvic floor muscles play a crucial role in maintaining bladder and bowel control, supporting organs within the pelvis, and even enhancing lovemaking satisfaction. And the key to unlocking their potential lies in a simple yet powerful exercise called Kegels.

What are Kegel Exercises?

Kegel exercises, also known as pelvic floor exercises, are a set of movements designed to strengthen and tone the pelvic floor muscles. The pelvic floor is a group of muscles located at the base of the pelvis, responsible for supporting the bladder, uterus, and rectum.

The exercises involve contracting and relaxing the pelvic floor muscles, similar to the motion used to stop the flow of urine midstream. By engaging and working these muscles regularly, individuals can improve their pelvic floor strength, which can lead to a variety of benefits.

Benefits of Kegel Exercises

For women, the benefits of Kegel exercises include:

Improved Bladder Control: 

Strengthening the pelvic floor muscles can help reduce or eliminate urinary incontinence, providing better control over bladder function.

Postpartum Recovery: 

Kegel exercises to aid in restoring pelvic floor strength after childbirth, promoting faster recovery and addressing postpartum issues like bladder control and pelvic organ support.

Enhanced lovemaking Satisfaction: 

Strong pelvic floor muscles can lead to increased genital tone and sensitivity, resulting in more pleasurable lovemaking experiences.

Prevention of Pelvic Organ Prolapse: 

Regular Kegels can help prevent the descent of pelvic organs and reduce the risk of pelvic organ prolapse, a condition where the organs shift from their normal positions.

How to do Kegel Exercises for Women?

To perform Kegel exercises for women:

Identify the Pelvic Floor Muscles: 

Before starting the exercises, identify the muscles you'll be targeting. Imagine stopping the flow of urine or tightening the muscles used to prevent passing gas. Those are your pelvic floor muscles.

Find a Comfortable Position: 

Sit, stand, or lie down in a comfortable position. Make sure your body is relaxed, and your abdominal, buttock, and thigh muscles are not engaged.

Contract the Pelvic Floor Muscles: 

Squeeze and lift your pelvic floor muscles. Imagine pulling them upward and inward. Hold the contraction for a few seconds (start with 3-5 seconds) while continuing to breathe normally.

Release and Relax: 

Relax your muscles and let them return to their resting state. Rest for a few seconds between each contraction.


Aim for a set of 10 repetitions. Gradually work your way up to doing three sets of 10 repetitions each day. As you get more comfortable, you can increase the duration of each contraction.

Be Consistent: 

Make Kegel exercises a part of your daily routine for optimal results. It may take a few weeks or more to notice improvements, so be patient and consistent with your practice.

How to do Kegel Exercises to Tighten?

  • Identify pelvic floor muscles (stop urine flow, prevent gas passage).
  • Find a comfortable position (sit, stand, or lie down).
  • Squeeze and lift pelvic floor muscles upward and inward.
  • Hold for a few seconds (start with 3-5 seconds).
  • Release and relax.
  • Repeat 10 times per set.
  • Aim for three sets per day.
  • Be consistent for best results.

How do I know if I'm Doing Kegels Right?

Knowing if you're doing Kegel exercises correctly can be a bit challenging, but there are a few indicators to help you determine if you're on the right track:


During a Kegel contraction, you should feel a gentle pulling or lifting sensation in the pelvic area. It may feel like an internal squeeze or tightening.

No Straining: 

Proper Kegel exercises should not involve straining, pushing, or tensing other muscles such as your buttocks, thighs, or abdomen. Keep those muscles relaxed during the exercise.

No Holding of Breath: 

Make sure you're breathing normally throughout the exercise. Holding your breath can indicate excessive effort or incorrect technique.

Increased Control: 

With regular practice, you should notice an improvement in your ability to control and engage your pelvic floor muscles. You may find it easier to contract and hold the muscles for longer durations over time.

Consistent Progress: 

If you're consistently practicing Kegels and following the recommended guidelines, such as gradually increasing repetitions and sets, you should experience positive changes in bladder control and pelvic floor strength over time.

Take Away

Kegel exercises are a powerful tool for enhancing pelvic health. Strengthening the pelvic floor muscles through regular practice can improve bladder control, boost lovemaking satisfaction, aid in postpartum recovery, and prevent pelvic organ prolapse. Stay consistent, follow proper techniques, and consult with a healthcare professional for personalized guidance.


Q: What are Kegel exercises good for?

A: Kegel exercises are beneficial for improving bladder control, enhancing lovemaking satisfaction, aiding in postpartum recovery, and preventing pelvic organ prolapse.

Q: Do you push in or out for a Kegel?

A: During a Kegel exercise, you should contract and lift the pelvic floor muscles inward and upward. There is no pushing involved.

Q: How long should a woman hold a Kegel?

A: Initially, aim to hold a Kegel contraction for 3-5 seconds. Over time, gradually increase the duration, but there is no fixed time. Focus on gradually building strength and control.


Kegel Exercises, By Debra Stang, on September 17, 2018

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