How to do Kegel Exercises: A Guide to Pelvic Floor Exercises

Published 30 September 2021 Last reviewed 5 October 2026 By Brenda Tootell 17 min read

Illustration showing the pelvic floor muscles at the base of the pelvis

Pelvic floor exercises are not simply about squeezing the muscles as hard or as often as you can. A healthy pelvic floor needs to contract, respond quickly, coordinate with breathing and movement and, just as importantly, relax completely afterwards.

The exercises that are right for you depend on what your pelvic floor muscles need. They may be weak, overactive, poorly coordinated or a combination of these. If you have pelvic pain, difficulty emptying your bladder or bowel or symptoms that become worse when you squeeze, strengthening exercises may not be the best place to start.

Quick answer: To do a Kegel exercise, gently close and lift your pelvic floor muscles while continuing to breathe, then fully relax them before repeating. You should feel an inward and upward movement around the anus and urethra — and around the vaginal opening if you have one — rather than pushing or bearing down.

If you would like to understand the anatomy first, read our guide to what the pelvic floor is and how it works.

Key takeaways

Kegels are one type of pelvic floor exercise, not the whole picture.
A healthy pelvic floor needs strength, endurance, coordination and the ability to relax.
Slow contractions can train strength and endurance while quick contractions train a rapid response.
“The Knack” involves contracting the pelvic floor before activities such as coughing, sneezing, jumping or lifting.
More squeezing is not always better. Pain, urinary urgency, constipation, difficulty emptying the bladder or bowel and painful penetration may indicate that relaxation and assessment should come first.
Correct technique matters more than completing a high number of repetitions.
Pelvic floor trainers are optional aids. They do not replace learning how to contract and relax the muscles correctly.

Are Kegels and pelvic floor exercises the same thing?

Not quite.

A Kegel is a voluntary contraction of the pelvic floor muscles followed by a full release. Pelvic floor muscle training is broader and may include:

slow contractions for strength and endurance
quick contractions for speed and responsiveness
coordination with breathing and movement
contracting before a cough, sneeze, lift or jump
bladder-training strategies
relaxation or down-training

The pelvic floor works with the diaphragm, abdominal muscles and back muscles to help manage pressure and support the pelvic organs. It needs to respond as you breathe, cough, laugh, run, lift and use the toilet.

Keeping your pelvic floor clenched throughout the day is not the goal. The ability to let the muscles relax is just as important as being able to contract them.

Do you need to strengthen or relax your pelvic floor?

This is one of the most important questions to consider before starting pelvic floor exercises.

Leaking urine when you cough, sneeze or exercise, difficulty controlling wind and feelings of pelvic heaviness may be associated with muscle weakness, reduced endurance or poor coordination. A strengthening programme may help some people with these symptoms.

However, pelvic floor muscles can also be tight or overactive.

Possible signs of an overactive or poorly relaxing pelvic floor can include:

pelvic, vulval, vaginal, penile, testicular or rectal pain
pain during or after penetration
difficulty starting urination or fully emptying the bladder
constipation, straining or difficulty emptying the bowel
urinary urgency, frequency or pain
pain during or after Kegel exercises
difficulty feeling the muscles release after a contraction

Weakness and overactivity can also occur together, so symptoms alone cannot tell you exactly what your pelvic floor muscles are doing.

If you have pelvic pain, bladder or bowel emptying difficulties, a vaginal bulge, symptoms following surgery or symptoms that become worse when you perform Kegels, speak with a pelvic health physiotherapist, continence nurse or GP before starting a strengthening programme.

Our guides to pelvic floor relaxation, vaginismus and painful intercourse explain more about situations where tension or difficulty relaxing may be contributing to symptoms.

How do you find and contract your pelvic floor muscles?

Start by lying down or sitting in a comfortable, supported position. Relax your jaw, shoulders, abdomen, buttocks and thighs and continue to breathe normally.

Gently imagine:

stopping yourself from passing wind
closing the muscles around the anus and urethra, then drawing them inward and upward
if you have a vagina, gently closing and lifting around the vaginal opening
if you have a penis, drawing the penis slightly inwards and lifting the testicles

You are looking for an internal closing and lifting sensation rather than a downward push. Your buttocks and thighs should remain mostly relaxed and you should be able to breathe throughout the contraction.

After every contraction, allow the muscles to soften completely. The release is part of the exercise, not simply the pause before your next squeeze.

Should you stop your urine stream to find your pelvic floor muscles?

You may gently try to slow or stop your urine stream once to help identify the muscles, but do not make this part of your exercise routine. Regularly interrupting urination can interfere with normal bladder emptying.

If you cannot feel an inward lift, feel yourself bearing down instead or are unsure whether you are using the correct muscles, a pelvic health physiotherapist or continence nurse can assess your technique.

A simple beginner pelvic floor strengthening example

If you do not have pelvic pain, difficulty emptying your bladder or bowel or symptoms that become worse when you contract your pelvic floor, the following may provide a gentle example of how strengthening exercises can begin.

Find a comfortable position lying down or sitting with support.
Gently squeeze and lift your pelvic floor muscles.
Hold for around 3 seconds while continuing to breathe normally.
Release completely and rest for at least 3 seconds.
Repeat 3–5 times.
Add 3–5 quick contractions, fully relaxing after each one.
Practise up to 3 sets spread across the day.

As your control improves, you may gradually work towards holding for 5–8 seconds and completing 8–10 slow contractions followed by 8–10 quick contractions. You can also progress from lying down to sitting, standing and eventually relevant everyday activities.

This is a general example rather than an individual exercise prescription. The right position, contraction length, rest time and number of repetitions will vary from person to person. Stop when the muscles become tired, the contraction becomes weaker or you can no longer relax fully between repetitions.

What are the different types of pelvic floor exercises?

Different pelvic floor exercises train different functions. A personalised programme may include several of the following.

1. Slow holds for strength and endurance

Slow contractions help train the pelvic floor to sustain support over time. This may be useful during standing, walking, exercise and other everyday activities.

Gently squeeze and lift your pelvic floor.
Keep breathing and avoid gripping your buttocks or thighs.
Hold for as long as you can comfortably maintain a clear lift.
Release completely and rest for at least as long as you held the contraction.
Stop the set when you can no longer lift and release with good control.

2. Quick contractions for speed and responsiveness

Quick contractions, sometimes called “quick flicks”, train the pelvic floor to respond rapidly when pressure rises suddenly.

Squeeze and lift your pelvic floor quickly.
Let go completely.
Begin with 3–5 repetitions, making sure you fully release between each contraction.
Gradually build towards 8–10 good-quality repetitions if comfortable.

A quick contraction should still include a definite lift followed by a definite release. It should not become a series of partial clenches.

3. Functional bracing: “The Knack”

“The Knack” is a practical technique rather than a traditional exercise set. It involves gently contracting the pelvic floor immediately before and during an activity that increases pressure through the abdomen.

Try a gentle squeeze and lift just before you:

cough or sneeze
laugh
lift a child, shopping bag or gym weight
stand up from a chair
jump or land

Keep breathing and release the contraction once the effort has passed. The aim is a well-timed response rather than keeping your pelvic floor tense throughout the day.

4. Urge-control contractions

Pelvic floor contractions can form part of bladder training for some people experiencing sudden urinary urgency.

If urgency strikes, stop moving, breathe slowly and avoid immediately rushing to the toilet. A small number of quick, controlled pelvic floor contractions may help the urge settle. Once it has eased, walk to the toilet at a normal pace.

Urinary urgency can have several causes. Seek medical advice if urgency is new, painful, accompanied by blood in your urine, fever or other symptoms or is significantly affecting your daily life.

5. Pelvic floor relaxation and down-training

Some pelvic floors need help letting go before they need more strengthening.

Down-training aims to reduce unnecessary tension and improve the ability of the pelvic floor muscles to lengthen and relax. It is sometimes described as a “reverse Kegel”, although the movement should be a gentle release rather than a forceful push.

Lie or sit in a comfortable, supported position.
Place your hands around your lower ribs or lower abdomen.
Breathe in slowly and allow your ribs and abdomen to expand.
Imagine your sit bones gently widening and the muscles around the urethra, vagina or penis and anus softening.
Breathe out easily without automatically squeezing your pelvic floor.
Continue for 5–10 relaxed breaths.

Do not bear down or strain. The movement may feel very subtle.

If you have pelvic pain, vaginismus, painful penetration or persistent difficulty relaxing your pelvic floor, individual guidance is preferable to trying to force the muscles to release.

6. Breathing, core coordination and movement

The pelvic floor, diaphragm and deep abdominal muscles normally work together.

As you breathe in, the diaphragm moves down and the pelvic floor can gently lengthen. As you breathe out or perform an effort, the pelvic floor can recoil and contribute to support.

Once you can comfortably contract and relax your pelvic floor in a supported position, you can begin practising that control while sitting, standing and moving. A pelvic health physiotherapist may progress training into movements such as walking, squatting, lifting, jumping or sport depending on your individual needs.

Activities such as yoga, Pilates, bridges and squats can support mobility, general strength and breathing. However, they are not automatically pelvic floor exercises and do not replace specific pelvic floor muscle training when this has been recommended.

How can you tell if you are doing Kegels correctly?

Signs of a controlled contraction	Signs to adjust your technique
You feel an inward and upward lift	You feel pushing, bulging or downward pressure
You can continue breathing	You hold your breath or brace forcefully
Your buttocks and thighs remain mostly relaxed	Your buttocks, thighs or upper abdomen take over
You can release completely after each contraction	The muscles remain clenched or become increasingly difficult to release
The exercise feels controlled and pain-free	You develop pain, cramping, urinary urgency or pressure

It is normal for the lower abdominal muscles to respond gently because the deep core and pelvic floor work together. However, a forceful abdominal brace, breath-holding or visible gripping of the buttocks can take the focus away from the intended movement.

Because the pelvic floor is hidden, technique can be difficult to assess yourself. A pelvic health physiotherapist or continence nurse can assess both contraction and relaxation and tailor an exercise programme to your symptoms and goals.

Common pelvic floor exercise mistakes

Doing Kegels without knowing what your muscles need

Repeated strengthening can aggravate symptoms if the pelvic floor muscles are already overactive, painful or unable to release fully.

Holding your breath

Holding your breath can increase abdominal pressure and make it harder to coordinate the pelvic floor effectively. Try to keep your breathing easy throughout each exercise.

Pushing down instead of lifting

Straining or bearing down is the opposite of the intended movement during a strengthening contraction. Seek help with your technique if you cannot feel an inward and upward lift.

Skipping the relaxation phase

Your pelvic floor muscles need to return to rest between contractions. If the release becomes smaller or more difficult as the set continues, stop and rest.

Doing too many repetitions

Pelvic floor muscles can fatigue just like other muscles. More is not necessarily better, particularly when contractions become weaker or other muscles begin taking over.

Only exercising while lying down

Lying down is often the easiest position in which to learn pelvic floor control. As your control improves, exercises can be progressed to sitting, standing and the activities in which you need the muscles to respond.

Expecting an immediate change

Awareness and coordination may improve before muscle strength does. Some people notice changes within several weeks, but structured pelvic floor strengthening programmes are commonly continued for at least three months.

If your symptoms persist, assessment is usually more useful than simply adding more Kegels.

Do pelvic floor exercises work?

Pelvic floor muscle training has good evidence as a conservative treatment for urinary incontinence. A Cochrane review found that women completing pelvic floor muscle training were more likely to report improvement or cure than those receiving no treatment or an inactive treatment.

Pelvic floor training is also commonly encouraged across adulthood and during pregnancy and after birth to support pelvic floor function. However, the exercises that are appropriate will depend on your symptoms, muscle function and individual circumstances.

Stress and mixed urinary incontinence

Supervised pelvic floor muscle training for at least three months is recommended as a first-line treatment for stress or mixed urinary incontinence. The programme should be adjusted to the person’s ability, symptoms and goals.

If leakage is affecting your daily life, read what to do about light bladder leakage and consider speaking with a GP, continence nurse or pelvic health physiotherapist.

Pelvic organ prolapse

Supervised pelvic floor muscle training may reduce symptoms and improve support for some people with mild to moderate pelvic organ prolapse.

Pelvic floor exercises do not guarantee that an existing prolapse will disappear and using a heavier strengthening device does not automatically make an exercise programme more effective.

Other pelvic floor symptoms

Results vary according to the cause of the symptoms, exercise technique, consistency and whether the programme matches what the muscles actually need.

Kegels are not a universal treatment for pelvic pain, sexual difficulties, urinary urgency, constipation or bladder and bowel emptying problems.

Can pelvic floor trainers help?

Pelvic floor trainers are optional aids rather than a requirement for effective pelvic floor exercise. Different products also work in different ways.

Weighted balls, beads or cones add resistance but do not confirm whether you are contracting the correct muscles.
Sensor-guided trainers may use vibration or another signal to guide or adapt an exercise routine.
App-based biofeedback trainers use sensors to display information about pelvic floor contractions and progress.
Electrical stimulation devices activate muscles using electrical current and may be recommended in particular circumstances.

An app-controlled vibrating product is not automatically a biofeedback device. These products work differently and internal pelvic floor trainers will not suit every body or every pelvic floor condition.

Read our guide to choosing a Kegel trainer or pelvic floor exerciser to understand the differences between device types, or explore our pelvic floor trainers.

When should you see a pelvic health professional?

Speak with a pelvic health physiotherapist, continence nurse or GP if:

you cannot feel your pelvic floor contract or relax
you have pelvic, genital, bladder, bowel or lower abdominal pain
Kegels cause pain or make your symptoms worse
you have difficulty urinating or emptying your bowel
you notice a vaginal bulge, heaviness or dragging sensation
you have persistent bladder or bowel leakage
you have recently given birth or had pelvic, gynaecological, urological or colorectal surgery
you are unsure whether strengthening or relaxation is appropriate
your symptoms are not improving despite consistent, correctly performed exercises

You can use our directory to find a pelvic health physiotherapist in Australia.

The National Continence Helpline also provides free and confidential advice in Australia on 1800 33 00 66.

Frequently asked questions

Should you do Kegel exercises every day?

Many pelvic floor strengthening programmes involve daily practice, but the right frequency depends on your muscle function and symptoms. Rest and full relaxation between contractions are important. Stop and seek advice if exercises cause pain or worsen urinary urgency, constipation or bladder or bowel emptying difficulties.

Can Kegel exercises make pelvic floor problems worse?

Yes. Repeated strengthening may aggravate symptoms if the pelvic floor is already overactive or painful or if exercises are performed by pushing down, holding the breath or failing to fully relax between contractions.

Should you practise Kegels while urinating?

No. You may try slowing or stopping your urine stream once to help identify the pelvic floor muscles, but it should not become an exercise. Regularly interrupting urination can interfere with normal bladder emptying.

What is the best position for pelvic floor exercises?

The best starting position is one in which you can clearly feel your pelvic floor muscles lift and release without gripping your buttocks or thighs. Lying down or supported sitting is often easiest. As your control improves, exercises can be progressed to standing and movement.

Can men do pelvic floor exercises?

Yes. Everyone has a pelvic floor. Pelvic floor muscle training may be used to support bladder and bowel control, sexual function and recovery following some prostate treatments. The right programme still depends on whether the muscles need greater strength, coordination, endurance or relaxation.

Can you do pelvic floor exercises during pregnancy or after birth?

Pelvic floor muscle training is commonly used during pregnancy and after birth, but the programme should take into account the pregnancy, birth experience, symptoms and healing.

Speak with your midwife, obstetrician, GP or pelvic health physiotherapist about when and how to begin, particularly following a complicated birth, significant tearing, ongoing pain or surgery.

Can pelvic floor exercises fix prolapse?

Pelvic floor muscle training may reduce symptoms and improve support for some people with pelvic organ prolapse, but it does not guarantee that the prolapse itself will disappear.

Assessment can also help you understand other management options, which may include lifestyle changes, a vaginal pessary or surgery where appropriate.

How long do pelvic floor exercises take to work?

Some people notice improved awareness or control within several weeks. Building muscle strength and changing symptoms can take three months or longer.

Progress depends on correct technique, consistency and, importantly, whether the exercises address the underlying pelvic floor problem.

The bottom line

Pelvic floor health is not about achieving the strongest possible squeeze. These muscles need strength, endurance, responsiveness, coordination and the ability to relax completely.

If strengthening is appropriate for you, begin with a gentle inward and upward lift, continue breathing and fully release after every contraction. Slow holds can develop endurance, quick contractions train responsiveness and “The Knack” can help coordinate the pelvic floor before activities that suddenly increase pressure.

Most importantly, match the exercise to what your pelvic floor actually needs. If you have pelvic pain, difficulty emptying your bladder or bowel, a vaginal bulge or symptoms that become worse with Kegels, seek professional guidance before doing more strengthening.