How to do Kegel exercises
Last updated: 8 November 2026
Kegel exercises, also called pelvic floor exercises, train the muscles that support your bladder and bowel. The movement is small and nobody can see it. This guide takes you from finding the muscles to a daily routine. It works the same for men and women.
Step 1: Find the right muscles
Imagine you are trying to stop urine mid-flow, or to hold in wind. The muscles you tighten are your pelvic floor. You should feel a gentle squeeze and lift inside, not in your stomach, thighs or buttocks.
Use this only to learn what the muscles feel like. Don't practise by stopping your urine stream on the toilet regularly. NHS guidance advises against it, because it can stop your bladder emptying fully.
Step 2: Get comfortable
Lie on your back with your knees bent and your feet flat. Gravity does less work here, which makes it easier to feel the muscles. Once that feels easy, try sitting, then standing.
Step 3: Squeeze and lift
Tighten the muscles and draw them inward and upward. Hold for 3 seconds. Keep breathing normally. Don't clench your buttocks, press your thighs together or hold your breath.
Step 4: Relax fully
Let go completely and rest for at least as long as you squeezed. This half of the exercise matters as much as the squeeze. A muscle that never fully relaxes does not work well.
Step 5: Repeat and build a routine
- Do about 10 repetitions in a row, up to three times a day.
- Add one second to your holds each week, up to about 10 seconds.
- Be patient. Many people notice changes after 4 to 6 weeks of regular practice, and some take longer.
Counting seconds while you focus on the muscles is awkward. The Kegel Timer counts the squeeze and rest for you, with an 8-week plan that builds the hold times gradually. It is free, needs no account, and keeps your progress in your own browser.
Common mistakes
- Holding your breath. Breathe out gently as you squeeze.
- Using your buttocks, thighs or stomach. If you see movement, you are using the wrong muscles.
- Skipping the rest. Relax for at least as long as you hold.
- Doing too much. If the muscles feel tired or sore, rest for a day.
Frequently asked questions
How do I know I am squeezing the right muscles?
You should feel a gentle lift inside the pelvis while your stomach, thighs and buttocks stay soft. If you can't tell, a pelvic health physiotherapist can check your technique.
How long should I hold a Kegel?
Start with 3 seconds and rest for at least as long. Add a second each week until you reach about 10 seconds.
How often should I do Kegel exercises?
A common routine is about 10 repetitions, up to three times a day. Short, regular sessions work better than one long one.
Can I do Kegels anywhere?
Yes, once you can find the muscles. Lying down is easiest while you learn. Later you can practise sitting or standing.
Are Kegels the same for men and women?
Yes. Men and women use the same pelvic floor muscles and the same squeeze, lift and relax technique.
When should I see a doctor?
See a doctor or pelvic health physiotherapist if you have pelvic pain, pain during Kegels, a recent operation, leaking that does not improve, or any symptoms that worry you.
Sources: NHS, "Pelvic floor exercises"; The Chartered Society of Physiotherapy; NICE guidance on pelvic floor muscle training.