Kegel Exercises: Beginner Program

This beginner routine is a conservative starting point. If a healthcare provider gave you a different plan, follow that plan.

Use this routine if you are new, unsure, returning after a break, or practicing technique before increasing hold time.

Beginner routine

• Hold: 3 seconds.
• Relax: 5 seconds.
• Repetitions: 10.
• Duration: about 1 minute.

How to use it

Start in a comfortable position, such as lying down or sitting. Squeeze and lift gently, then relax fully. Stop if you feel pain or pressure.

Progression

When the beginner routine feels easy and comfortable, consider moving to a 5-second squeeze and 5-second relax phase. Do not rush progression.

Do not progress if pain, pressure, difficulty relaxing, or other symptoms worsen.

Try it

Open the Kegel.Today counter and choose the Beginner preset.

Sources

• NIDDK: Kegel Exercises
• Mayo Clinic: Kegel exercises