Pelvic & Sexual Health

Kegel Exercises for Women: How to Do Them Correctly

By the Find Her Doctor editorial team · Updated November 1, 2026 · 5 min read

Kegel exercises strengthen the pelvic floor muscles that hold up your bladder, uterus and bowel. To do one, squeeze the muscles you'd use to hold in gas and stop pee, lift them upward, hold for a few seconds, then fully let go. Done regularly for several weeks to a few months, Kegels can cut down bladder leaks and prolapse symptoms. ACOG recommends pelvic floor muscle training as a first-line treatment for stress incontinence.

The exercise itself is easy. The hard parts are finding the right muscles and actually doing it every day.

What Kegels help with

• Stress urinary incontinence: leaking when you cough, sneeze, laugh, jump or run for the bus
• Urge incontinence: a few quick squeezes can calm a sudden "gotta go" urge
• Mild pelvic organ prolapse symptoms, like pressure or heaviness
• Recovery after pregnancy and childbirth
• Leaking gas or stool
• Sexual sensation, for some women

Not sure which kind of leaking you have? See stress vs urge incontinence.

Step 1: Find the right muscles

This is where most people go wrong, so take a few minutes. Try any of these:

• Pretend you're holding in gas in a quiet elevator. You should feel a squeeze and lift around the anus.
• Picture stopping your pee midstream. Use it as a mental image, or try it once on the toilet to identify the muscles. Don't make a habit of it, because stopping your flow regularly can interfere with normal bladder emptying.
• Use a finger. Insert a clean finger into the vagina and squeeze. You should feel a gentle grip around your finger and a slight lift.
• Use a mirror. When you squeeze, the skin between the vagina and anus (the perineum) should draw slightly in and up.

Meanwhile, your belly, butt and inner thighs stay relaxed, and you keep breathing. If your glutes clench or you're holding your breath, back off and try again more gently.

Step 2: A basic routine

A common starting routine, similar to what MedlinePlus and many clinicians suggest:

1. Empty your bladder first.
2. Get comfortable. Lying on your back with knees bent is easiest at first.
3. Slow squeezes: tighten and lift, hold 3 to 5 seconds, then relax completely for the same amount of time.
4. Repeat about 10 times.
5. Quick squeezes: tighten and release quickly, about 10 times.
6. Do the set about three times a day.

The whole set takes about three minutes.

As you get stronger:

• Gradually build the hold toward 10 seconds, with an equal rest
• Move from lying down to sitting, then standing
• Squeeze right before you cough, sneeze, laugh or lift a stroller up the subway stairs (therapists call this "the knack")

Your clinician or therapist may give you a different plan based on your exam.

Step 3: Make it a habit

Tie your sets to something you already do: brushing your teeth, waiting for the train, sitting at a red light, the first few minutes of a show. Some people use a reminder app. Nobody can tell you're doing them, which is the nice part.

Common mistakes

• Squeezing the wrong muscles: abs, butt or thighs
• Holding your breath
• Bearing down or pushing instead of lifting up
• Not fully relaxing between squeezes. The release matters as much as the squeeze.
• Overdoing it, which can lead to tired, sore muscles
• Quitting too soon, before results have time to show

Studies suggest many women who learn Kegels from written instructions alone don't do them correctly. If you're unsure, ask for a check. It's a normal request, and your clinician has heard it many times.

How long until they work?

Many women notice less leaking after several weeks to a few months of consistent practice. Like any strength training, the gains fade if you stop, so keep a lighter maintenance routine going.

When Kegels are the wrong exercise

Not every pelvic floor problem is weakness. Some people have muscles that are too tight or can't relax well. That's common with:

• Pain with sex, vaginismus or vulvodynia
• Interstitial cystitis or chronic pelvic pain
• Constipation with straining or trouble emptying

For these, Kegels can make things worse. A therapist may teach down-training instead: breathing techniques, stretches and "reverse Kegels" that let the pelvic floor drop and lengthen.

Getting help from a pelvic floor physical therapist

A pelvic floor PT can:

• Check that you're contracting the right muscles
• Measure strength and endurance
• Use biofeedback so you can see your muscle activity on a screen
• Build a program around your goals, including getting back to running or lifting after a baby

The first visit usually includes a conversation, posture and breathing checks, and (with your consent) an internal exam that's similar to a gentle pelvic exam with one gloved finger. ACOG notes that supervised pelvic floor training tends to work better than going it alone. More in pelvic floor physical therapy.

Kegels during and after pregnancy

Pelvic floor exercises during pregnancy may lower the chance of leaking later in pregnancy and after birth. After delivery, you can usually start gentle squeezes once you're comfortable, but check with your OB/GYN or midwife first, especially after a significant tear or a cesarean. Our guide to pelvic floor recovery after birth covers the first few months.

Do devices and apps help?

Apps that send reminders, or devices that give feedback on your squeeze, can help with motivation. They aren't necessary for everyone. Before buying one:

• Ask your clinician or therapist whether it suits your condition
• Skip weighted cones or devices if you have pelvic pain or tight muscles, unless a therapist recommends them
• Keep in mind that an in-person assessment gives the most reliable feedback on technique

Kegels after menopause

Pelvic floor muscles, like all muscles, tend to weaken with age, and lower estrogen after menopause affects the tissues around the bladder and vagina. It's never too late to start. Studies of pelvic floor training include women of all ages, and many older women see real improvement. If you also have dryness or urgency, ask whether vaginal estrogen might help alongside the exercises.

When to see a doctor

See your clinician if:

• You're not sure you're doing Kegels correctly
• Leaking hasn't improved after a few months of regular practice
• You feel or see a bulge in the vagina
• Kegels cause pain or make symptoms worse
• You have pelvic pain, painful sex or trouble emptying your bladder or bowels
• You have blood in your urine or burning when you pee

A gynecologist or urogynecologist can examine your pelvic floor and refer you to physical therapy. Browse urogynecologists in New York, or look closer to home in Westchester or Brooklyn.

Frequently asked questions

Sources

• ACOG — Urinary Incontinence in Women (Practice Bulletin 155)
• ACOG — Pelvic Support Problems (patient FAQ)
• MedlinePlus — Kegel exercises: self-care
• NIDDK — Bladder Control Problems in Women

This article is for general education and is not medical advice. It does not replace an evaluation by a licensed clinician who knows your history. If you think you have a medical emergency, call 911.