Kegel exercises for women: how to find the right muscles and do them correctly

In this article

1. Benefits of Kegel exercises
2. How to find the right muscles
3. How to do them
4. Common mistakes
5. When Kegels aren’t the answer
6. Myths and facts
7. A quick self-check
8. When to get help

Your pelvic floor is a hammock of muscles at the base of the pelvis. Like any muscle, it works best when it can both contract and relax.

Benefits of Kegel exercises

• Better bladder control (fewer leaks when coughing or laughing)
• Support for recovery after pregnancy and childbirth
• Greater body awareness, which some women find helpful for intimacy
• Support during and after menopause

How to find the right muscles

Imagine stopping yourself from passing wind, and gently lifting inwards. That lift is your pelvic floor. Don’t practise by stopping urine flow regularly.

How to do them

1. Sit or lie comfortably and breathe normally.
2. Squeeze and lift the pelvic floor for 3–5 seconds.
3. Fully relax for 3–5 seconds. The relaxation is half the exercise.
4. Repeat 10 times, 2–3 times a day.
5. Slowly build up to 10-second holds.

Common mistakes

• Holding your breath
• Squeezing the tummy, thighs or buttocks
• Forgetting to relax between squeezes
• Doing too many, too fast

When Kegels aren’t the answer

If you have pain during sex, fear of penetration or vaginismus, the muscles may already be too tense. Relaxation, breathing and gradual exercises work better. See vaginismus exercises and painful sex in women.

Myths and facts

• Myth: Kegels are only for older women. Fact: They help at any age.
• Myth: More is always better. Fact: Overworking can cause tension.
• Myth: Kegels fix every intimacy problem. Fact: Desire and arousal also depend on emotions, stress and relationship.

A quick self-check

• Do I leak urine when coughing, sneezing or exercising?
• Is sex painful or uncomfortable?
• Did I recently give birth?

When to get help

For pain, leaks that don’t improve or concerns after childbirth, see a gynaecologist or pelvic floor physiotherapist. For the emotional and intimacy side, book a Discovery Call or take the free women’s assessment.

Frequently asked questions

This article is for general education and is not a substitute for personal medical advice. If you have sudden symptoms, pain, bleeding or thoughts of self-harm, please contact a doctor or local emergency services.