How to Properly Do Kegel Exercises

kegel exercise barbells for weightlifting

Kegel Exercises

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can discreetly do kegel exercises, also known as pelvic floor muscle training, just about any time.

Follow these simple step-by-step instructions for contracting and relaxing your pelvic floor muscles.[1]

Squeeze and lift your kegels

Laying on your back, inhale slowly. Exhale while you gently squeeze your kegel muscles slowly, as if you are stopping the flow of urine. Feel your pelvic floor muscles lifting up and in. Keep the rest of the body still. Resist the urge to tighten your buttocks.

Relax your kegels and rest

Gently relax and let the pelvic floor muscles release back to resting. Do this 10 times, then rest for 10 seconds.  Repeat exercise.

Repeat kegel exercise

Repeat these steps 3 times daily (or as recommended by a doctor).[2] You can also easily do these exercises sitting upright in a chair with your feet hip-distance apart.

Kegel Exercise Devices

We carry many kegel exercisers that can help make engaging the pelvic floor muscles even easier. App-controlled devices such as the Elvie and Krush even provide bio-feedback in the form of games to play on your phone. Meaning, you could even potentially have FUN doing your kegel exercises!

Related Articles:

Three Unforgettable Kegel Exercise Reminders

Kegel Exercises and the Importance of the Pelvic Floor

More Than Kegels: The Pelvic Floor Inner Core

Had a baby? Having a baby? Time for pelvic floor exercises!