Kegel Trainer

Follow the cues to squeeze and relax your pelvic floor muscles. New to Kegels? Read our beginner’s guide first so you know which muscles to use.

Ready

3

10 reps

How to use the trainer

  1. Empty your bladder, then sit or lie down comfortably.
  2. When the circle grows and says Squeeze, tighten your pelvic floor muscles and hold.
  3. When it shrinks and says Relax, let the muscles go completely.
  4. Keep breathing normally. Don’t tighten your stomach, thighs or buttocks.

A common recommendation is to aim for a set of about 10 repetitions, three times a day. Start with the beginner routine and move up only when it feels easy. Relaxing fully between squeezes is just as important as the squeeze itself.

When to stop and get advice

Stop if you feel pain. If you’re not sure you’re using the right muscles, if you have pelvic pain or pain during sex, or if your symptoms don’t improve after a few months, talk to a doctor or a pelvic floor physical therapist. Some people have pelvic floor muscles that are too tight rather than too weak, and Kegels aren’t right for everyone.