Kegel exercises won't help you look better on the outside, but they will do something much more important: strengthen the muscles that support your bladder. Exercising the pelvic floor muscles is very important to be able to control possible incontinence problems in the future, you will also improve sexual relations and labor will be easier because you will know your internal muscles better. They seem very simple exercises but you must do them every day and constantly in order to have good results.

How to do Kegel exercises correctly

  1. Find the right muscles. To identify the muscles of the pelvic floor you will have to stop your urine when you are at it to know which muscles are the correct ones to perform the Kegel exercises. You can also try to catch a tampon in place with the muscles of your vagina. Once you have the muscles identified, you can do the exercises in any position.
  2. Perfect the technique. You will have to squeeze the pelvic floor muscles and hold the contraction for five seconds, then relax the muscles for 5 seconds and repeat the exercise 5 times in a row. When you have achieved the technique, you should do the same in repetitions of 10 seconds of contraction, 10 relaxation and repeat it 10 times in a row.
  3. Get better results. For best results you should focus on squeezing only the pelvic floor muscles. You will need to be careful not to flex or contract the muscles in your abdomen, thighs, or buttocks. Avoid holding your breath, you should breathe freely during the exercises.
  4. Repeat three times a day. The goal is to repeat 10 sets of Kegel exercises three times a day every day. This will make your vagina hard, and it will be in better condition for physical aging and also at the time of delivery if you are pregnant.
Remember that stopping urination is not doing Kegel exercises, that's just to find out which muscles are correct. If you do Kegel exercises while you are urinating, you may not empty your urine completely and increase your risk of urinary tract infection. You can do the exercises sitting, in bed, at work, in line at the supermarket... you choose. ## Advanced Kegel progressions and a 12‑week training plan Once you can reliably feel and isolate your pelvic floor muscles, progress the training with purpose. The pelvic floor is like any other muscle group: it responds to the right mix of strength, endurance, and coordination work. The following is an evidence‑based, practical 12‑week program that I use with patients to move from awareness to functional strength. Principles - Start with quality over quantity. A well‑executed contraction is better than many partial or compensatory ones. - Progress by increasing duration, repetitions, or adding resistance (vaginal weights/bens). - Train functionally — practice contractions during coughs, sneezes, lifting, and before standing. 12‑week plan (step‑by‑step) Weeks 1–2: Awareness and control - Goal: reliably find and isolate the pelvic floor. - Daily routine: 3 times/day — 5 slow holds of 5 seconds (with 5 seconds rest), followed by 5 quick flicks (1 second on, 1 second off). - Position: lying down for easiest isolation, then sitting. - Practical tip: place a hand on lower abdomen to ensure it stays relaxed; avoid bearing down. Weeks 3–4: Build endurance - Goal: increase hold time and reps. - Daily routine: 3 times/day — 5–10 slow holds of 8–10 seconds (equal rest), plus 10 quick flicks. - Add functional work: before standing from a chair or lifting an object, perform a quick contraction. Weeks 5–8: Strength and speed - Goal: improve both long holds and quick contractions. - Daily routine: morning — 3 sets of 8–12 slow holds (10 seconds); midday — 3 sets of 10 quick flicks (fast, strong squeezes); evening — 3 sets of 10 long holds at endurance level. - Begin integrating during exercise: cough/sneeze technique (pre‑contract), pelvic bridging with Kegel hold. Weeks 9–12: Maintenance and task‑specific practice - Goal: transfer pelvic floor control into daily activities and sport. - Daily routine: 2 sessions of strength (8–12 long holds) and 2 sessions of quick flicks. Practice 10–15 "anticipatory" contractions: contract 1–2 seconds before lifting, coughing, or jumping. - Consider adding vaginal weights or sensors if you can contract well and wish to progress strength further. Look at safe options in the [shop](/shop). Measure progress - Track improvements: fewer leaks during coughing, reduced urgency episodes, stronger orgasmic contractions. - A typical measurable timeline: many women notice subjective improvement in 6–8 weeks; clinically significant change often by 12 weeks with consistent practice. Real example - Sarah, 42, experienced stress urinary leakage when jogging. She followed the 12‑week plan, used an app to remind her, and added quick anticipatory contractions before runs. At 8 weeks she reported fewer leaks; by 12 weeks she no longer needed a pad for her 30‑minute jog. ## Biofeedback, devices, and when to see a specialist Kegels are simple in principle but can be difficult to do correctly for some people. Biofeedback and devices can provide objective feedback, accelerate progress, or help when pain or poor recruitment is present. When biofeedback or devices help - Difficulty finding or isolating muscles: Biofeedback (EMG probes, external perineometers) visualizes the contraction so you can learn the correct pattern. - Lack of progress after 8–12 weeks: a physiotherapist may use biofeedback to refine technique or design a tailored program. - Desire to increase strength beyond bodyweight training: graduated vaginal weights can progressively overload the pelvic floor. Common device types - Vaginal cones/weights: Inserted into the vagina; you hold them in place — start with low weight and progress gradually. Useful for strength once you can reliably contract. - Surface EMG/Biofeedback devices: Provide visual/audio feedback of pelvic floor contractions. Good for training precision and endurance. - Electrical stimulation: For those who cannot contract voluntarily (e.g., after nerve injury), low‑level stimulation can produce contractions and help retrain muscles. Must be used under clinician supervision. - Smartphone apps: Many guide routines and set reminders. Choose apps with evidence‑based protocols and privacy safeguards. Practical advice for device use - Clean devices according to manufacturer instructions. - Start devices under guidance of a pelvic health physiotherapist if possible. - Avoid devices if you have active vaginal infections, unexplained bleeding, or recent gynecologic surgery until cleared by your clinician. When to see a specialist (red flags) - Pelvic pain during or after Kegels, or pain with tampon use — stop exercises and seek assessment. - New or worsening leakage despite consistent training for 12 weeks. - Inability to feel any pelvic floor contraction even after instruction. - Urinary retention or repeated UTIs after attempting Kegels. Pelvic floor physiotherapy - A pelvic floor physiotherapist provides hands‑on assessment, teaches correct technique, uses biofeedback, and addresses associated issues like core or hip dysfunction. - They can diagnose hypertonic (overly tight) pelvic floor, which requires a different approach (relaxation, manual therapy, trigger point release) rather than strengthening. Practical example - Maria, 29, could not identify a contraction. A referral to pelvic physiotherapy with biofeedback allowed her to see muscle activity on screen and progress to independent training. After 10 sessions she could perform effective contractions and noticed less urgency. ## Common mistakes, troubleshooting, and how to fix them Knowing the common errors prevents wasted effort and frustration. Here are the usual pitfalls and clear corrections. Mistake: Bearing down instead of lifting - What it looks like: Pushing your belly out, straining, or feeling pressure downward. - Why it’s wrong: It lengthens and weakens the pelvic floor and increases descent. - Fix: Imagine lifting the muscles upward and inward, like stopping gas or lifting a small marble into the vagina. Breathe out gently during contraction. Mistake: Using glutes, quads, or abs - What it looks like: Tight buttocks, tensing thighs, or abdominal bracing. - Fix: Place a hand on the belly and keep it soft; put a hand on buttock to check for tension. If other muscles engage, reduce intensity and focus on smaller, internal lift. Mistake: Holding breath - Why: Increases intra‑abdominal pressure and reduces oxygenation. - Fix: Breathe normally; try exhaling during the contraction. Mistake: Overtraining or doing only long holds - Why: Pelvic floor needs both speed and endurance. - Fix: Combine long holds (10 seconds) with quick flicks. Example set: 10×10s holds + 3×10 quick flick sets per day. Troubleshooting scenarios - If you feel nothing: try different positions (lying, sitting, standing). Try manual palpation or a mirror. Consider professional assessment. - If you have pain: stop and seek evaluation. Pain may indicate pelvic floor overactivity, infection, or other pathology. - If leaks persist despite training: check adherence, technique, and consider additional treatments (pessary, weight loss, medication, surgery) after specialist assessment. Practical tip: Integrate Kegels into daily routine - Habit stacking works: do Kegels after brushing teeth, during coffee waiting, or while stopped at a red light. - Use short, frequent sessions rather than one long session — consistency matters. ## Practical advice for pregnancy, postpartum, and during menopause Pregnancy - Kegels are safe and beneficial during pregnancy. They can help with support and may reduce urinary leakage. - Avoid the temptation to perform Valsalva (bearing down) during contractions; maintain gentle lifts. - For women with placenta previa or high‑risk conditions consult your obstetrician before starting any new exercise routine. Labor and birth - Knowing how to relax and contract the pelvic floor can make pushing more effective and decrease tearing. - Practice both contraction and relaxation — controlled bearing down is different from constant tension. Postpartum - Wait for your clinician’s clearance before resuming Kegels if you had specific complications, but light pelvic floor activation often begins in the early postpartum days under guidance. - Vaginal delivery and episiotomy/tears require a graded return to exercise. Begin with gentle awareness, progress to holds as pain reduces. - Real example: Emma, 6 weeks postpartum, started with pelvic awareness and gentle 5s holds. By 12 weeks she reported improved bladder control and easier pelvic floor sensation during intimacy. Menopause - Hormonal changes may weaken the pelvic tissues. Maintain Kegels and pelvic floor training; topical estrogen (when appropriate) combined with therapy can improve tissue quality. - Consult your doctor about vaginal estrogen if you have atrophic symptoms. ## How to integrate Kegels into sports and daily function The ultimate goal is functional control — the ability to protect the pelvic floor during sudden increases in abdominal pressure (coughing, jumping, lifting). Functional strategies - Anticipatory contraction: contract the pelvic floor 1–2 seconds before coughing, sneezing, lifting, or impact activities. - Sport‑specific practice: Runners should incorporate quick flicks before sprints; weightlifters should learn to coordinate breath, core, and pelvic floor with lifts. Sample day for an active woman - Morning (waking up): 5 slow holds × 10 seconds + 10 quick flicks (lying). - Pre‑workout: 3 sets of 10 quick flicks and 5 anticipatory contractions before high‑impact movements. - Midday (work break): 10×5s holds (sitting). - Evening: 2 sets of strength holds (8–10s) and 3×10 quick flicks; practice relaxation breathing before bed. Real example - Hannah, a CrossFit athlete, experienced small leaks during box jumps. She added pre‑jump anticipatory contractions and a short pelvic floor warm‑up. Within 4 weeks leaks decreased significantly and performance was unaffected. ## FAQ ### Can Kegels cure all types of urinary incontinence? Kegels are most effective for stress urinary incontinence (leakage with coughing, sneezing, or exercise) and can help urgency urinary incontinence by improving pelvic floor coordination. However, not all incontinence responds to Kegels alone: - Mixed incontinence may need combined strategies (bladder training, medication). - If your leakage is due to anatomic prolapse or severe sphincter damage, additional treatments (pessary, surgery) may be required. If you’ve followed a consistent program for 12 weeks with no improvement, see a pelvic health specialist for assessment. ### How often and how long should I do Kegels to see results? Start with 3 sessions per day, each session containing a mix of long holds (5–10 seconds) and quick flicks. Most women notice subjective improvement within 6–8 weeks; measurable improvement often by 12 weeks. Consistency is more important than intensity. Use the 12‑week plan above as a guide. ### Is it okay to do Kegels while pregnant or immediately after giving birth? Generally yes, Kegels are safe during pregnancy and can be helpful. After delivery, gentle pelvic floor awareness can start early if your obstetrician gives the go‑ahead. If you had significant tearing, pelvic pain, or certain complications, wait for medical clearance. A pelvic physiotherapist can design a safe postpartum program. ### What if I can’t feel any contraction or I feel pain when I try? If you cannot find the muscles or feel pain: - Stop if it’s painful and seek evaluation. - Try different positions (lying down is easiest) and use biofeedback under a physiotherapist to learn the contraction. - Painful contractions may indicate pelvic floor hypertonicity, which requires a relaxation and manual therapy approach rather than strengthening. ### Are devices or weights necessary to get results? No, most women can improve with targeted, consistent Kegels alone. Devices (vaginal weights, biofeedback) are helpful when: - You can already contract well and want to progress strength, - You have difficulty identifying the correct muscles, or - You need objective feedback to ensure correct technique. If you choose a device, use it under guidance initially and follow hygiene instructions. Browse evidence‑based options in our [shop](/shop). --- For further reading on pelvic health and complementary exercise programs, see our [related topic](/blog). If you’re unsure how to proceed or have persistent symptoms, consult a pelvic health physiotherapist or gynecologist for individualized assessment and treatment planning.