Quick answer: To do Kegels, women squeeze and lift the muscles you'd use to stop urine flow and hold in gas, hold for a few seconds, then fully relax. Build up to 10-second holds, 10 times, three times a day, plus quick squeezes. Regular practice can reduce stress leaks from coughing, laughing or exercise.

Medical Disclaimer: The information in this guide is intended for general informational purposes only and does not constitute medical advice. Product recommendations are based on common use cases and should not replace a consultation with a qualified healthcare professional. Always speak with your doctor, nurse, or continence specialist before starting, changing, or stopping any treatment or product regimen. If you experience pain, infection, skin breakdown, or any unusual symptoms, seek medical attention promptly. We do our best to keep this information accurate and up to date, but we can't guarantee that it is complete or error-free.

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How do I find my pelvic floor muscles?

Imagine stopping the flow of urine and holding in gas. The muscles you use squeeze and lift inward and upward. Keep your buttocks, thighs and stomach relaxed, and keep breathing.

If you're not sure you've found them, a pelvic floor physiotherapist can check with a simple assessment. Many women don't squeeze quite the right muscles at first, and that's normal.

How to do Kegel exercises, step by step

1. Lie down with knees bent to start. Once you get it, try sitting or standing.
2. Slow squeezes: squeeze and lift, hold for 3 to 5 seconds, then fully relax for the same amount of time. Build up to 10 seconds.
3. Repeat up to 10 times.
4. Quick squeezes: squeeze firmly for 1 second, then relax. Repeat 10 times.
5. Do the set three times a day.

Tips for success

• Use "the knack": squeeze before you cough, sneeze, laugh or lift.
• Link your routine to a daily habit, like brushing your teeth.
• Relaxing fully matters as much as squeezing.

Pregnancy, childbirth and menopause

Pelvic floor exercises help during and after pregnancy, and through menopause when changing hormones can weaken support. After giving birth, check with your provider about when to start.

Frequently asked questions

How long does it take for Kegels to work?

Many women notice a difference within a few weeks to a few months of daily practice.

Can Kegels make things worse?

For some women, especially those with pelvic pain, the muscles are too tight, not too weak. A physiotherapist can tell the difference.

What if Kegels aren't helping?

See a pelvic floor physiotherapist or your doctor. Other options include pessaries, medication, or procedures.