What are Kegel exercises and how do you know if you’re doing them correctly?

What are Kegel exercises?

Kegel exercises are a type of training that strengthens the pelvic floor muscles – the network of muscles that support the bladder, uterus, bowel, and rectum. These muscles play a crucial role in things like continence, core stability, and sexual function. Many people associate Kegels with pregnancy and childbirth, but a strong pelvic floor can benefit everyone. Issues like urine leakage, a feeling of heaviness, pain, or reduced sexual function can often be improved or prevented with regular pelvic floor training.

Why are Kegel exercises important?

A strong pelvic floor can lead to:

• Better control over your bladder and bowels
• Reduced risk of urine leakage during exercise, coughing, or sneezing
• Faster recovery after pregnancy and childbirth
• Increased sexual sensation and pleasure
• Support for posture and back health

Starting early, even without symptoms, is a smart way to prevent future issues.

How do you know if you’re doing Kegels correctly?

Getting the technique right is key for Kegels to be effective. Here are some clear signs you’re doing them right – and common mistakes to avoid.

✅ Signs you’re doing them correctly:

• You feel a lifting sensation inward and upward in the pelvic area.
• You can hold the contraction for a few seconds without tightening your butt or thighs.
• You can fully relax after each contraction.
• You can repeat the exercise several times without getting tired right away.

❌ Common mistakes:

• Tightening your stomach, butt, or thighs instead of the pelvic floor.
• Holding your breath (breathe steadily throughout the exercise!).
• Pushing downward instead of lifting upward – which can make symptoms worse.
• Only training once in a while and giving up too soon.

How to do a proper Kegel – step by step

1. Find the right muscles
Imagine trying to hold in gas or stop your urine mid-flow – those are roughly the muscles you want to engage.

2. Contract and lift
Draw the muscles inward and upward like an elevator – not just a squeeze or clench.

3. Hold and release
Start by holding for 3–5 seconds, then fully relax and rest for the same amount of time. Repeat 5–10 times. Gradually increase.

4. Breathe normally
Keep breathing calmly – holding your breath reduces the effect.

5. Mix up the pace
Combine slow, sustained contractions with short, quick “power squeezes.”

Tips to get started and stay consistent

Make it part of your daily routine – for example, while brushing your teeth, driving, or commuting.
Use apps or reminders to help you stay on track.
See a pelvic floor specialist or physical therapist if you’re unsure.