How to Do Kegel Exercises Correctly

Correct Kegel technique is about a gentle squeeze and lift, followed by a full release. More force is not always better.

Before you start

Choose a comfortable position and keep the first session short. If you have pelvic pain, recent surgery, pregnancy or postpartum concerns, trouble emptying the bladder or bowel, or symptoms that worsen with contractions, read the safety guide and ask a healthcare provider before practicing.

Step 1: Find the right muscles

Useful cues include imagining that you are stopping gas or briefly stopping urine flow. The urine cue should only be used to identify the muscles, not as a regular exercise method.

Step 2: Squeeze and lift

Tighten the pelvic floor gently. Try not to clench the abdomen, thighs, or buttocks. Keep breathing normally.

Step 3: Hold briefly

Start with a short hold, such as 3 seconds. If that feels difficult, use a shorter hold.

Step 4: Relax fully

Release completely before the next repetition. Relaxation is part of the exercise.

Common mistakes

• Holding your breath.
• Bearing down instead of lifting.
• Tightening the glutes or thighs.
• Doing too many repetitions.
• Practicing while urinating.
• Continuing through pain.

When to stop

Stop if you feel pain, pressure, or worsening symptoms. A pelvic floor physical therapist or healthcare provider can help confirm whether Kegels are right for you.

Try the beginner timer

Use the Beginner preset in the Kegel.Today timer if you are new or unsure. It starts with short squeezes and longer relax phases so you can focus on technique.

FAQ

Should I squeeze as hard as possible?

No. A controlled squeeze and full release are more useful than maximum force.

Are longer holds always better?

No. Longer holds are not necessary for everyone. Increase only if the routine feels comfortable and symptoms do not worsen.

What if my abs or glutes tense up?

Pause, reset your posture, and try a gentler contraction. If other muscles keep taking over, consider professional technique feedback.

Sources

• NIDDK: Kegel Exercises
• MSKCC: Pelvic Floor Muscle Exercises for Males