How to Do Kegel Exercises Correctly (Step-by-Step)

Introduction: Why Kegels Matter

If you’ve ever wondered how to do Kegel exercises correctly, you’re not alone. These small, discreet movements target your pelvic floor muscles — the muscles that support your bladder, uterus, and bowel.

When done with proper technique, Kegels can:

• Prevent or improve urinary leakage
• Support postpartum recovery
• Enhance intimacy by improving muscle tone
• Promote pelvic health at any age

Yet, many people do them incorrectly, meaning they see little or no benefit. This step-by-step guide will help you find the right muscles, master your form, and get real results.

1️⃣ Finding Your Pelvic Floor Muscles

Before you can strengthen them, you need to know exactly where they are.

Try this:

• While urinating, try stopping the flow midstream — those are your pelvic floor muscles.

⚠ Do this only once to identify them. Repeatedly doing Kegels while urinating can cause bladder issues.

Other ways to find them:

• Imagine you’re stopping gas from escaping.
• Use a hand mirror to visually locate the area.
• Insert a clean finger into your vagina and squeeze around it.

2️⃣ Step-by-Step: How to Do Kegel Exercises Correctly

Once you’ve found the right muscles, follow this simple technique:

1. Get comfortable – Start lying down with knees bent.
2. Engage your pelvic floor – Squeeze as if you’re stopping urine and holding gas at the same time.
3. Hold the squeeze – Aim for 3–5 seconds to start.
4. Release fully – Relax the muscles for the same amount of time.
5. Repeat – Do 10 reps per session.

Tips:

• Breathe naturally — don’t hold your breath.
• Avoid squeezing your thighs, abs, or buttocks.

3️⃣ Quick Flicks vs. Slow Holds

Mix both variations into your routine for better strength and control:

• Quick Flicks: Squeeze and release quickly (1 second each).
• Slow Holds: Squeeze and hold for 5–10 seconds, then relax.

These variations train both muscle strength and reaction time — crucial for bladder control and intimacy.

4️⃣ How Often Should You Do Kegels?

Beginner: 1–2 sessions daily, 10 reps each
Intermediate: 3 sessions daily, 15 reps each
Advanced: Add variety (quick flicks + slow holds)

You can do them lying down, sitting, or standing once you’re confident in your form — even while waiting in line or watching TV.

5️⃣ Common Kegel Mistakes to Avoid

Even with good intentions, mistakes can limit your results:

❌ Using abs, thighs, or glutes instead of your pelvic floor
❌ Holding your breath
❌ Overdoing it without rest
❌ Doing them regularly while urinating

6️⃣ Optional: Using Kegel Trainers for Better Results

Kegel trainer devices or apps can help you measure progress and stay consistent:

• App-based trainers: Give real-time feedback
• Weighted Kegel balls: Add resistance for more challenge

Always choose medical-grade silicone and follow safety guidelines.

7️⃣ FAQs About Kegel Exercises

Q: Can I do Kegels during pregnancy?
Yes, but check with your doctor if you have complications.

Q: How long before I see results?
Most notice improvement in 4–6 weeks with regular practice.

Q: Can men do Kegels?
Yes — they help with bladder control and sexual function in men too.

The Bottom Line

Kegels are simple, discreet, and powerful — but only if done correctly.
By learning the right technique, avoiding common mistakes, and staying consistent, you can strengthen your pelvic floor, improve bladder control, aid postpartum recovery, and enhance intimacy.

📌 Next Read: Pelvic Floor Therapy Benefits Every Woman Should Know
📌 Related Guide: Best Kegel Trainer Apps & Devices for Beginners