Pelvic Floor Exercises

How to Do Kegels Correctly: A Step-by-Step Guide to Pelvic Floor Exercises

Last updated: August 15, 2025 | Medically reviewed by Dr. Eleanor Vance, PT, DPT, WCS

Key Takeaways

The correct pelvic floor contraction feels like a gentle internal 'lift-and-squeeze' without clenching your glutes, inner thighs, or upper abs.
Exhale on the effort, inhale on the release. Your breath is the engine for pressure management and pelvic floor control.
Build results with a progressive plan: reconnection → endurance + power → functional integration into daily life and workouts.

Read This First: Correct Kegels Are Subtle, Not Max Effort

If you’ve ever clenched your butt, squeezed your thighs, or held your breath during a “Kegel,” you’re not alone. But the correct pelvic floor contraction is smaller and more refined than most people expect. You’re aiming for a gentle internal lift-and-squeeze—not a big external clench. Done properly and consistently, pelvic floor muscle training (PFMT) can reduce leaks, improve core support, and enhance sexual function for many people.

Whenever you want a full overview of the ecosystem—anatomy, progressions, and tailored paths—bookmark our pillar: The Ultimate Guide to Pelvic Floor Exercises. Then use this page to master perfect technique.

Step 1: Find the Right Muscles (Isolation Without Cheating)

Set-up: Sit on a firm chair or lie on your back with knees bent. Relax your belly, buttocks, and inner thighs.

Cue: Imagine you’re trying to stop the flow of urine and hold back gas at the same time. This cue helps recruit both front and back portions of the pelvic floor.

Sensation: You should feel a small lift-and-squeeze deep inside the pelvis, as if your perineum is drawing up and in away from the chair or floor.

Check yourself:

Place a hand on your lower belly. You may feel a subtle deep tension (transverse abdominis) but no bulging six-pack.
Reach behind and touch your glutes. They should stay soft—no hard clench.
Keep your inner thighs relaxed (don’t press knees together).
If you feel pressure downward (like bearing down), stop and reset. You likely held your breath or used the wrong muscles.

If isolation is hard, revisit the basics in Pelvic Floor Exercises for Beginners and troubleshoot common issues with Common Pelvic Floor Exercise Mistakes.

Step 2: Sync With Your Breath (The Non-Negotiable Rule)

Your diaphragm and pelvic floor are a synchronized piston:

Inhale: Diaphragm lowers; belly/ribs expand; pelvic floor relaxes and lengthens.
Exhale: Diaphragm recoils; pelvic floor gently lifts and engages.

Golden Rule: Exhale on the effort (the lift/squeeze). Inhale on the release (fully soften and lengthen).
This prevents damaging downward pressure and builds the reflex you’ll use for life. Deep dive here: The Role of Breathing in Pelvic Floor Exercises.

Step 3: Start Small—Then Progress

Foundation Holds (Weeks 1–2)

Position: Lying with knees bent (least gravity).
On a long exhale, gently lift-and-squeeze for 3–5 seconds.
Inhale and fully release for 8–10 seconds (the “let-go” matters).
Do 10 reps, once daily. Add a second set if quality stays high.

Endurance + Power (Weeks 3–6)

Build to 8–10 second holds (still exhale on the lift, inhale to release), 10 reps.
Add quick flicks: 10 rapid 1-second lifts with full 1-second releases; 2–3 sets.
Mix positions: lying → sitting → standing to challenge gravity.

Functional Integration (Weeks 7–12+)

Translate your skill into daily life and training:

Sit-to-stand: Inhale as you sit; exhale + lift as you stand.
Squats: Inhale into the descent (lengthen PF); exhale + lift on the rise.
Lifts/carries: Exhale + lift before the effort (groceries, toddler, suitcase).
Sneeze/cough: Use The Knack—a quick well-timed lift before the pressure hits (then fully relax). Details in How to Stop Leaking When You Cough or Sneeze.

Ready to advance? Explore Beyond Kegels: Advanced Pelvic Floor Exercises and Pelvic Floor–Safe Ab Workouts.

How Many, How Often?

A proven pattern is:

Phase 1 (2–4 weeks): 10 holds (3–5s) + optional 1 set quick flicks, most days.
Phase 2 (4–8 weeks): 10 holds (8–10s) + 2–3 sets quick flicks, 5–7 days/week.
Phase 3 (8–12+ weeks): Maintain holds + flicks 3–5 days/week, and integrate into movement.

You can taper to 2–4 days/week for maintenance once goals are met.

For Different Goals and Situations

Stress Urinary Incontinence (Leaks With Cough/Sneeze/Lift)

Emphasize quick flicks and The Knack timing.
Keep breath coordination clean—no breath-holding.
Pair with strategy from Common Mistakes to avoid bearing down.

Urgency/Urge Incontinence

Combine pelvic floor “calm-down” quick lifts with urge suppression and habits (delaying, relaxed breathing).
Avoid prolonged straining on the toilet. See Pelvic Floor Exercises for Prolapse for posture/pressure tips that also help urge control.

Pregnancy

Train both lift and let-go. Avoid max bracing and breath holds.
Trimester-by-trimester guidance: Safe Pelvic Floor Exercises for Every Stage of Pregnancy.

Postpartum

Start with breath, gentle reconnection, then progress. Watch symptoms (heaviness, bulging, increased leaks).
Follow our Postpartum Pelvic Floor Exercises: 12-Week Recovery Plan.

Men

Cues: “shorten the penis,” “lift the testicles,” avoid glute/ab clench.
For post-prostate treatment or dribbling: see Pelvic Floor Exercises for Men.

Prolapse

Prioritize endurance holds, posture, pressure strategy, and full relax between reps.
Guidance: Pelvic Floor Exercises for Prolapse.

Sexual Wellness

Train both contraction and relaxation; address pain first if present.
See Can Pelvic Floor Exercises Improve Intimacy?.

The Most Common Mistakes (Plus Instant Fixes)

Clenching glutes/inner thighs
Fix: Lightly touch those muscles. Keep them soft. Reduce intensity to 30–40% effort.
Holding your breath
Fix: Whisper “haa” on the exhale as you lift; count out loud.
Bearing down
Fix: Visualize perineum moving up into the pelvis. If you feel pressure downward, reset and cue the exhale earlier.
Never fully releasing
Fix: Extend the inhale to 8–10 seconds; add 60–90 seconds of down-training (child’s pose, happy baby, rib-expansion breathing) between sets.
Only slow holds (or only quick flicks)
Fix: You need both endurance (organ support) and power (pressure spikes).
Skipping integration
Fix: Bake the reflex into life: stands, squats, lifts, steps.

Full troubleshooting: Common Pelvic Floor Exercise Mistakes.

Sample 12-Week Plan (Bookmark This)

Weeks 1–2: 10 x 3–5s holds (10s release), 1–2 sets of 5–10 quick flicks, daily. Diaphragmatic breathing 2–3 minutes.
Weeks 3–6: 10 x 8–10s holds (equal release), 2–3 sets of 10 quick flicks. Mix lying, sitting, standing.
Weeks 7–12+: Maintain holds + flicks 3–5 days/week. Integrate into squats, bridges, lunges, and daily life. Add Advanced Pelvic Floor Exercises as ready.

When to Pause and Get Help

Pelvic pain, burning, or spasm that worsens with Kegels
New/worsening heaviness, bulging, or urinary retention
Inability to relax after contracting
Post-surgical or early postpartum: follow clinician timing

Keep Going: Build the Ecosystem

Pillar reference: Ultimate Guide to Pelvic Floor Exercises
Technique boosters: Breathing for Pelvic Floor Exercises, Common Mistakes
Next steps: Beginners’ 7-Day Plan, Advanced Exercises, Prolapse, Men, Pregnancy, Intimacy

Your Personal AI Physio-Coach

Stop leaks, pain & intimacy issues with a 5-min daily plan built for you.

Start Your Free Trial

Frequently Asked Questions

How often should I do Kegels?

Start with most days of the week during the first 4–8 weeks. A typical session takes 8–15 minutes. After 12 weeks, you can maintain with 2–4 short sessions per week depending on your goals and symptom control.

How long until I notice results?

Many people notice better awareness and control within 2–4 weeks. For symptom improvements (e.g., fewer leaks), most studies use 8–12 weeks of regular practice. Keep going—consistency is key.

Should I stop urine midstream to practice?

No. Stopping midstream should only be used once or twice as a one-time identification test. Doing it repeatedly can disrupt bladder function and lead to problems.

What if Kegels increase my pelvic pain?

Pain may be a sign of a tight or overactive pelvic floor. Switch to relaxation work, diaphragmatic breathing, gentle mobility, and seek guidance from a pelvic health PT before progressing strength.

Do I need devices or weights?

Not to start. Most people improve with coaching on technique, breathing, and progression. Devices/biofeedback can help some users once form is correct.

Should I do Kegels while walking or running?

Only after you’ve mastered the basics. First learn the pattern lying/sitting/standing; then layer it into movement and eventually into impact with breath/pressure strategies.

Keep Reading

Beyond Kegels: 5 Advanced Pelvic Floor Exercises for Core Strength

Already nailed the basics? Level up with advanced, whole-core exercises that integrate pelvic floor endurance, power, and pressure control into real movement.

The Role of Breathing in Pelvic Floor Exercises: The Diaphragm Connection

Your breath is the engine of pelvic floor training. Master the diaphragm–pelvic floor ‘piston’ for better strength, fewer leaks, and a calmer nervous system.

Common Mistakes in Pelvic Floor Exercises (And How to Fix Them)

If Kegels haven’t worked, it’s not you—it’s the method. Avoid the top form, breathing, and programming errors that stall progress and learn fast fixes.

Pelvic Floor Exercises for Beginners: Your First 7-Day Plan

Start here. A gentle, foolproof 7-day program to find the right muscles, sync with your breath, and build a habit you’ll actually keep.

Pelvic Floor Exercises for Men: A Complete Guide for Bladder Control and Performance

Men can dramatically improve bladder control, reduce post-void dribbling, and enhance sexual function with correct pelvic floor training. Learn cues, progressions, and a 12-week plan.

Pelvic Floor Exercises for Prolapse: Gentle Routines for Support and Relief

A calm, confidence-building plan for prolapse. Learn breath-led pressure management, supportive endurance work, and daily strategies that reduce heaviness and improve comfort.

Safe Pelvic Floor Exercises for Every Stage of Pregnancy

A trimester-by-trimester guide to safe pelvic floor training in pregnancy. Learn the right cues, how to balance strength with relaxation, and how to prepare for birth and postpartum recovery.

The Ultimate Guide to Pelvic Floor Exercises: For Beginners to Advanced

The definitive, evidence-based guide to pelvic floor exercises (Kegels). Learn how to find the right muscles, perform exercises correctly, and build a routine for lifelong core health.

Medical Disclaimer: The information in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.