Kegel exercises: how to do them correctly, step by step
How to do Kegels, how long to hold, how often, the mistakes that make them useless and when Kegels are not the answer. Step by step.
The short answer
A Kegel is a lift and squeeze of the pelvic floor, a hold while breathing, then a full release. Aim for eight slow holds and eight to ten quick squeezes, three times a day, for at least three months.
- If you have pain, a bulge, or leaks that are getting worse, see a pelvic health physiotherapist.
Kegel exercises are pelvic floor exercises: you squeeze and lift the muscles you would use to stop passing wind and urine, hold, and then release fully. Done correctly they can reduce leaking when you cough, sneeze or jump, and support the bladder, bowel and uterus.
This guide is education, not medical advice. If you have pain, heaviness, a bulge, bleeding, or leaking that is getting worse, see your doctor or a pelvic health physiotherapist before you start.
How do you do a Kegel, step by step?
- Get comfortable. Lie on your back with your knees bent. It is easiest to feel the muscles lying down.
- Breathe out and lift. Squeeze as if stopping wind and urine. Lift up and in rather than down.
- Hold. Keep breathing normally and hold for as long as you can, up to ten seconds.
- Release fully. Let go for as long as you held. The release matters as much as the squeeze.
- Repeat. Do eight slow holds, then eight to ten quick squeezes.
How often
NICE guidance recommends at least eight contractions, three times a day, for at least three months. Most people find that easier as a five-minute set at the same three moments each day. Our full routine is in pelvic floor exercises.
Kegels for different situations
- After a baby: start gently when your clinician says it is fine, and expect the feeling to take a few weeks to return. If you had stitches or a caesarean, ask your midwife or physiotherapist when to begin.
- Around menopause: lower estrogen can weaken support. Training still helps, and vaginal estrogen may be an option to ask your doctor about.
- To prevent leaks while lifting or running: practice a quick, strong lift just before a cough, sneeze or heavy lift. It is called the knack.
Mistakes that make Kegels useless
- Squeezing the wrong muscles. If your buttocks, thighs or stomach tense, ease off.
- Holding your breath.
- Practicing while urinating. Stopping the stream every time can disturb emptying. Use it once to find the muscles, if at all.
- Only squeezing. Without a full release the muscles tire and can become over-tight.
When Kegels are not the answer
Some women have a pelvic floor that is too tight, not too weak. Pain with sex or tampons, constipation, or a slow stream can be signs. More squeezing makes that worse, and a pelvic health physiotherapist can teach relaxation first. If you feel heaviness or a bulge, see your doctor.
Want it laid out for you?
The Core Reset Edit turns this into an eight-week plan with a daily set, four phases and a bladder diary, plus clear red flags. It also covers the knack, lifting and everyday habits.
Sources: NICE NG123: urinary incontinence and pelvic organ prolapse in women · NHS: what are pelvic floor exercises? · Cochrane review: pelvic floor muscle training for urinary incontinence in women
Read next: Pelvic Tilt Exercise: How to Do It and Why · Diastasis Recti: Self-Check and What Helps · GLP-1 Diet: What to Eat on Ozempic or Wegovy
Questions people ask about this
What are Kegel exercises?
Kegels are pelvic floor exercises: repeated squeezes and lifts of the muscles that hold up your bladder, bowel and uterus, with a full release each time.
How do I know I'm doing Kegels right?
You should feel a gentle lift inside, with your buttocks, thighs and stomach staying soft and your breathing continuing. A pelvic health physiotherapist can check by examination.
Can Kegels make you leak more?
They can if your pelvic floor is already too tight or you never release fully. Pain, constipation or a slow stream suggest seeing a physiotherapist before doing more.
How long should I hold a Kegel?
Up to ten seconds while breathing normally, then rest for as long as you held. If you can only hold three seconds, start there and add a second a week.
