Kegel Exercises: A Beginner’s Guide to Pelvic Floor Training

Everyone has a pelvic floor, and like any other muscles, these can be trained. Kegel exercises, named after the gynecologist Arnold Kegel, are simple squeezes you can do anywhere, without anyone noticing. Done regularly, they can help with bladder control and support your sexual wellbeing.

What does the pelvic floor do?

Your pelvic floor is a group of muscles that stretches like a hammock from your pubic bone to your tailbone. It:

• supports your bladder and bowel, and, if you have one, your uterus
• helps you control when you pee, pass gas and have bowel movements
• plays a role in sexual function and sensation

Who can benefit from Kegels?

• People who leak a little urine when they cough, sneeze, laugh or exercise
• People who are pregnant or have recently given birth
• Men recovering from prostate surgery
• People going through menopause, when pelvic muscles and tissues change
• Anyone who wants to maintain pelvic floor strength as they get older

Some people also find that a stronger pelvic floor improves sexual sensation and control.

How to find the right muscles

Imagine you’re trying to stop yourself from passing gas and stop the flow of urine at the same time. The muscles that squeeze and lift inwards are your pelvic floor muscles.

• Don’t practice while peeing. Stopping your urine midstream once can help you find the muscles, but doing it regularly can stop your bladder emptying properly.
• If you have a vagina, you can insert a clean finger and squeeze. You should feel a gentle tightening and lift.
• If you’re not sure, a doctor or pelvic floor physical therapist can check that you’re using the right muscles.

A simple routine for beginners

1. Empty your bladder.
2. Sit or lie down comfortably.
3. Squeeze and lift your pelvic floor muscles, and hold for 3 seconds.
4. Relax completely for 3 seconds.
5. Repeat 10 times. That’s one set.
6. Aim for three sets a day.

As the exercises get easier, gradually build up to holding each squeeze for 5 to 10 seconds. You can also add quick squeezes: tighten and release quickly, 10 times in a row. These help your muscles react fast when you cough or sneeze.

Common mistakes to avoid

• Holding your breath. Keep breathing normally throughout.
• Squeezing the wrong muscles. Your stomach, thighs and buttocks should stay relaxed.
• Pushing down instead of lifting. The movement should feel like drawing up and in.
• Not relaxing fully. Letting go completely between squeezes matters as much as the squeeze.
• Overdoing it. Tired muscles don’t work well. Stick to your routine rather than doing hundreds at once.

How long until you notice a difference?

It usually takes several weeks to a few months of regular practice before you notice an improvement. Consistency matters more than intensity, so try linking your sets to daily habits, such as brushing your teeth or waiting for your coffee to brew.

When Kegels aren’t the right answer

Kegels strengthen muscles, but not every pelvic floor problem is caused by weakness. Some people have muscles that are too tight, and for them Kegels can make symptoms worse. See a doctor or pelvic floor physical therapist if you have:

• pelvic pain or pain during sex
• difficulty emptying your bladder or bowels
• leaking that doesn’t improve after a few months of regular exercises
• any symptoms that worry you

Do Kegel trainers and weights help?

Some people find devices that give feedback or add resistance useful for staying motivated. They aren’t necessary to get started, though. If you’re pregnant, have recently given birth or have pelvic pain, talk to a professional before using weights. You can compare options in our Product Finder.