How to do Kegel exercises correctly: The secret to improving sexual function and increasing pleasure.

Kegel exercises are one of the simplest yet most effective methods for strengthening pelvic health. Just a few minutes a day can improve your sex life, reduce the risk of urinary incontinence, and aid in pelvic floor muscle recovery after childbirth or surgery. The key is to practice correctly and consistently to see noticeable results.

In this article, we will guide you on how to properly perform Kegel exercises at home , helping to strengthen pelvic floor muscle control, improve confidence, and enhance your quality of life.

Part 1: Proper preparation to begin Kegel exercises

Step 1: How to correctly identify your pelvic floor muscles before doing Kegel exercises.

Before starting Kegel exercises, it's crucial to correctly identify the pelvic floor muscles – these are the muscles responsible for controlling urination and supporting the bladder, uterus, and intestines. Tightening the wrong muscles can be ineffective or even counterproductive.

Below is a detailed, easy-to-understand guide to help you correctly identify this muscle group:

• Step 1: Identify the pelvic floor muscles

  • When urinating, try stopping the stream of urine midway .

  • The tightening sensation that helps you stop the flow of urine is the pelvic floor muscles working .

  • Then, relax and let the urine flow out normally—you'll clearly feel which muscles are working.

• Step 2: Remember the sensation of muscle contraction.

  • Once you've identified that muscle group, you don't need to repeat the movement while urinating.

  • Remember this contracting sensation to apply when doing Kegel exercises in a normal state (without going to the bathroom).

• Important note:

  • Kegel exercises should not be performed while urinating frequently. Trying repeatedly to stop the flow of urine can weaken the pelvic floor muscles, causing urinary problems and potentially affecting the bladder and kidneys.

  • If you have health problems such as urinary disorders, pelvic surgery, or urological conditions, consult your doctor before starting .

Step 2: How to identify pelvic floor muscles using home testing methods

If you're still unsure which pelvic floor muscles to target after trying to stop the flow of urine, you can try this simple at-home test.

• Prepare:

  • Wash your hands thoroughly with soap and warm water.

  • Choose a private, comfortable space and maintain a relaxed state of mind.

• Perform:

  • For women: gently insert one finger into the vagina.

  • For men: gently insert a finger into the rectum.

  • Tighten your muscles as if you were trying to hold back urine or breath — you'll feel your pelvic floor muscles contract and lift slightly .

  • When you relax, you'll see the muscles drop back down.

• End:

  • Remove your finger and wash your hands thoroughly with soap.

• Note:

  • Perform the action gently; do not strain or use excessive force.

  • If you experience pain, discomfort, or are unable to properly identify the muscle, consult a gynecologist or urologist for specific guidance.

Step 3: How to identify pelvic floor muscles using a mirror.

If you still can't clearly feel your Kegel muscles, you can use a hand mirror to directly observe the movement of these muscles. This method is especially helpful for beginners or those unfamiliar with tightening their pelvic floor muscles.

• Prepare:

  • Choose a private place with good lighting.

  • Prepare a small handheld mirror .

  • Maintain a comfortable posture, either sitting or lying on your back, with your knees slightly bent.

• Perform:

  • Place a mirror under the perineum — the area of ​​skin between the vagina and anus (for women).

  • Tighten your muscles as if you were trying to hold back urine or breath .

  • If done correctly, you will see the pelvic floor contract or lift slightly when you tighten the muscles.

  • When relaxed, this area will return to its original position.

• Tip:

  • Practice a few times to better feel the movement.

  • Once you get used to it, you can remove the mirror and practice using your body's sensations.

• Note:

  • Don't worry if you don't see a noticeable change at first — your pelvic floor muscles are quite small and need time to develop good control.

  • Always maintain good hygiene in the genital area before and after exercising.

Step 4: Empty your bladder before starting Kegel exercises.

Before performing Kegel exercises, you need to ensure your bladder is completely empty . This is a crucial step to ensure safer and more effective training.

• Why you should urinate before exercising:

  • When the bladder is full, tightening the pelvic floor muscles can cause pain or discomfort .

  • You may also experience slight urine leakage during exercise if you don't urinate beforehand.

  • Exercising with an empty bladder helps you focus on feeling your pelvic floor muscles better, avoiding the distraction of energy being diverted to other muscles.

• How to do it:

  • Before exercising, empty your bladder completely .

  • Take a few minutes to relax your body, then begin the Kegel exercises.

• Note:

  • You should not do Kegel exercises while urinating, as this habit can weaken the pelvic floor muscles over time .

  • If you frequently experience pain or urine leakage while exercising, stop and consult a specialist for advice.

Step 5: Focus on tightening the pelvic floor muscles correctly when practicing Kegel exercises.

For maximum effectiveness, Kegel exercises need to be performed correctly targeting the pelvic floor muscles , avoiding tightening other muscles such as the abdomen, buttocks, or thighs. Incorrect execution can lead to muscle fatigue or pain without providing any real benefit.

• The correct way to do it:

  • Focus entirely on the sensation of contracting and relaxing the pelvic floor muscles .

  • Do not tighten your glutes, thighs, or abdominal muscles during the exercise.

  • Maintain a steady inhalation-exhalation rhythm; do not hold your breath when contracting the muscles.

  • If needed, you can place one hand on your stomach — if your stomach remains soft and not tense, it means you are working the right muscle group.

• Signs of incorrect exercise:

  • Feeling pain or tightness in the abdominal area or lower back after exercise.

  • The contraction and relaxation of the pelvic floor muscles are not clearly felt.

• Note:

  • Always maintain a relaxed state of mind and breathe naturally throughout the exercise.

  • If you find it difficult to distinguish muscle groups or experience frequent pain, ask your doctor or physical therapist for guidance on the technique .

Step 6: Choose a comfortable position before doing Kegel exercises.

Proper posture helps you focus better on your pelvic floor muscles and reduces tension in other areas. You can practice Kegel exercises in various positions, depending on your familiarity and comfort level.

• Suggested poses for beginners:

  • Lie on your back on a flat surface , with your arms comfortably placed along your sides.

  • Bend your knees slightly , allowing your legs to come together naturally.

  • Keep your head and neck straight , avoiding raising your head too high to prevent straining your neck muscles.

  • Make sure your abdominal and gluteal areas are completely relaxed before you begin tightening your pelvic floor muscles.

• The position once you're used to it:

  • You can sit in a chair with your back straight and your feet firmly on the floor.

  • Maintain a relaxed posture, without tensing your abdominal or gluteal muscles.

• Note:

  • Choose a position that feels comfortable for you and allows you to maintain a natural breathing rhythm throughout the exercise.

  • If you experience back pain, neck strain, or abdominal muscle tension, stop, adjust your posture , and resume exercising when you feel more comfortable.

Part 2: How to perform Kegel exercises effectively for men and women

Step 1: Tighten your pelvic floor muscles for 5 seconds to begin Kegel exercises.

When you first start exercising, you should begin gently to allow your pelvic floor muscles to gradually get used to the contracting and relaxing movements. Straining the muscles for too long right from the beginning can cause muscle fatigue or soreness.

• How to do it:

  • Take a gentle inhale, then tighten your pelvic floor muscles (like when you're trying to hold back urine).

  • Hold the grip for about 5 seconds , then release completely .

  • If you feel 5 seconds is too long, start with 2–3 seconds , then gradually increase it as you can.

• Note:

  • Avoid tensing your glutes, thighs, or abs when contracting your muscles.

  • Always maintain a steady breath and avoid holding your breath during the exercise.

  • If you feel fatigue or pain in your pelvic area, stop, rest for a few minutes, and then continue.

Step 2: Relax your pelvic floor muscles for 10 seconds between each repetition.

After each contraction, you need to completely relax your pelvic floor muscles for about 10 seconds to allow them time to rest and recover. This is an important step to avoid muscle strain and soreness, and to ensure that Kegel exercises are effective in the long term.

• How to do it:

  • After holding your pelvic floor muscles for 5 seconds, relax completely .

  • Count slowly to 10 in your head to ensure your muscles are truly resting.

  • Maintain a steady breathing rhythm, keep your body relaxed, and avoid tensing any muscles.

• Note:

  • Resting for a full 10 seconds helps prevent muscle overload, especially for beginners.

  • If you find it difficult to maintain a steady rhythm or feel that your muscles haven't fully relaxed, extend the rest time by a few seconds .

  • Avoid exercising too quickly or continuously without resting between contractions.

Step 3: Repeat the Kegel exercise 10 times for each set.

A basic Kegel exercise consists of 10 repetitions of tightening and releasing the pelvic floor muscles. This is an effective way to gradually accustom the muscles to the movement without overtraining them.

• How to perform Kegel exercises:

  • Tighten your pelvic floor muscles for 5 seconds , then relax for 10 seconds .

  • Repeat 10 times in a row to complete one set.

• Suggested workout schedule:

  • Perform 3–4 sets each day .

  • You shouldn't exercise too many times a day because your muscles need time to rest and recover.

• Note:

  • Ensure that each contraction and release of the muscles is precise, without tensing the glutes, abs, or thighs.

  • If you feel tired or sore, reduce the number of sets or extend the rest time between sets.

  • Once your muscles are accustomed to it, you can gradually increase the duration of the contraction to 8–10 seconds to enhance the effect.

Step 4: Gradually increase the duration of pelvic floor muscle contraction to 10 seconds.

Once your pelvic floor muscles are accustomed to the exercise, you can increase the contraction time from 5 seconds to 10 seconds to enhance effectiveness without overloading the muscles.

• How to do it:

  • Each week, try increasing the duration of the muscle contraction by 1–2 seconds until you reach 10 seconds.

  • Each set still consists of 10 squeeze-release repetitions , with a 10-second rest between each squeeze.

• Maintenance training schedule:

  • Perform one set per training session , 3–4 times per day .

  • There's no need to extend the muscle contraction time beyond 10 seconds or increase the number of sets.

• Note:

  • Maintaining the contraction for 10 seconds helps strengthen muscles safely.

  • If you feel muscle fatigue or tension, reduce the squeezing time or rest longer before continuing.

  • Proper technique and consistency are more important than increasing the number of sets or the duration of the squeeze.

Step 5: Try the "pull-in" Kegel exercise.

Pull-in Kegel exercises are an advanced variation of Kegel exercises that help improve control and strength of the entire pelvic floor muscles.

• How to do it:

  • Imagine the pelvic floor muscles as a vacuum cleaner , trying to "suck" and pull the entire pelvic floor inward .

  • Hold the muscle contraction for 5 seconds , breathe evenly, and do not hold your breath.

  • Relax your muscles, rest for 5 seconds before repeating.

• Benefit:

  • Improve pelvic floor muscle control.

  • It helps improve urinary incontinence and enhance the effectiveness of basic Kegel exercises.

• Note:

  • Perform the exercise gently, without tensing your abdominal, gluteal, or thigh muscles.

  • If you experience difficulty controlling the muscles or pelvic pain, reduce the holding time or consult a healthcare professional.

Part 3: The Benefits of Doing Kegel Exercises Regularly Every Day

Step 1: Do Kegel exercises regularly 3–4 times a day.

To strengthen your pelvic floor muscles and maximize their effectiveness, it's more important to do Kegel exercises regularly several times a day than to do many at once.

• Suggested workout schedule:

  • Perform 3–4 sets per day , with approximately 10 contractions and releases per set.

  • It can be divided evenly throughout the day: morning, noon, and evening .

  • Each set doesn't take much time, so it's easy to incorporate into your daily routine.

• Tips for maintenance:

  • Do Kegel exercises while doing simple things like sitting at work, watching TV, or resting .

  • Make Kegel exercises a daily habit , just like brushing your teeth or doing light exercise.

• Note:

  • Maintaining a consistent training rhythm is more important than increasing the number of repetitions in a set.

  • If you feel tired or sore, reduce the number of sets or rest longer between sets.

Step 2: Incorporate Kegel exercises into your daily routine.

One of the biggest advantages of Kegel exercises is that you can do them anytime, without anyone knowing . Once you get used to the exercises, you don't need to just do them while lying down; you can do them even while working or resting.

• How to incorporate Kegel exercises into your life:

  • You can exercise while sitting at your desk , having lunch with friends , or relaxing on the sofa .

  • Make Kegel exercises a habit in your daily activities, such as checking email or looking at your phone .

  • Once you've identified a suitable exercise routine, stick with it , without increasing the number of repetitions or tightening the muscles more than necessary.

• Important note:

  • Do not do Kegel exercises while urinating regularly; only use them to pause mid-stream to identify the muscles when you first start. Exercising while urinating can cause urinary problems and be counterproductive.

  • Avoid overexertion, otherwise you may experience difficulty urinating or defecating .

Step 3: Be patient and expect results after a few weeks.

When you do Kegel exercises regularly, you will see noticeable results after a few weeks to a few months . These exercises take time to strengthen the pelvic floor muscles and improve bladder function.

• When will you see results?

  • Some people may see improved bladder control after 3–6 weeks of consistent practice.

  • Other benefits, such as increased pelvic floor muscle strength, reduced urinary incontinence, or improved sexual function, will gradually appear over time.

• Note:

  • Don't get discouraged if you don't see changes in the first few weeks. Consistent daily exercise is key.

  • Regular Kegel exercises can also help prevent future urinary problems .

• Advice:

  • Monitor your body's progress and adjust the duration and number of sets as needed.

  • If there is no improvement after 2–3 months, consult a doctor or physical therapist for guidance on more appropriate techniques.

Step 4: Ask your doctor for help if you are not doing Kegel exercises correctly.

If you've been doing Kegel exercises regularly but aren't seeing results or aren't sure if you're tightening your pelvic floor muscles correctly, consult a doctor . A doctor can help you identify and isolate the correct muscle groups for more effective exercises.

• Supportive methods from doctors:

  • Biofeedback training:

    • It uses a monitoring device placed inside the vagina and external electrodes.

    • This device measures muscle contraction level and holding time, helping you know how to tighten correctly.

  • Electrical stimulation:

    • A mild electrical current is applied to the pelvic floor muscles, causing them to contract automatically.

    • After some practice, you can naturally replicate this muscle contraction.

• Note:

  • These methods are especially helpful if you have difficulty feeling your pelvic floor muscles or have been practicing for a long time without success .

  • Always follow the instructions of a professional to ensure safety and optimal results.

Step 5: Continue doing Kegel exercises to prevent urinary incontinence.

To keep your pelvic floor muscles strong and reduce urinary incontinence, Kegel exercises need to be maintained daily and long-term . Stopping the exercises can weaken the muscles, causing bladder control problems to return.

• Advice:

  • Continue performing 3–4 sets of 10 contraction-release repetitions each day , even if your muscles are already strong.

  • Treat Kegel exercises as part of your daily routine , similar to brushing your teeth or doing light exercise.

• Long-term benefits:

  • Maintain pelvic floor muscle strength.

  • Prevent urinary incontinence and future urinary problems.

• Note:

  • Regular Kegel exercises help keep the muscles strong and improve bladder control .

  • There's no need to overtrain; proper technique and consistency are what yield lasting results.

Kegel exercises and variations for all levels

Kegel exercises aren't just for women; men can also strengthen their pelvic floor muscles with PC exercises to improve their strength and control. Once you get used to it, you can perform Kegel exercises while standing or during everyday activities without anyone noticing.

• Flexible training methods:

  • Exercise while washing dishes, standing in line, sitting at work , or while watching TV/on red lights .

  • Kegel exercises not only strengthen the pelvic floor muscles but also improve bowel function , aiding digestion and bowel control.

  • Try reverse Kegel exercises to stretch and relax your pelvic floor muscles, creating balance in the area.

• Technical notes:

  • Do not hold your breath or tense your glutes, thighs, or abdominal muscles while exercising.

  • Contract the muscles in an upward pulling and tightening motion, not pushing downwards.

  • Pregnant women can also do Kegel exercises, which can help support the birthing process and postpartum recovery.

• Supplementary methods:

  • Some yoga poses also strengthen the pelvic floor muscles , which can be incorporated if you want to try something new or are looking to maintain a routine.

• Safety is important:

  • Do not do Kegel exercises while urinating ; they are only for initial muscle identification. Exercising while urinating can cause muscle weakness, urinary tract infections, or kidney/bladder damage .

  • Always ensure your bladder is empty before exercising for effective and safe workouts.

References

1. https://medlineplus.gov/ency/patientinstructions/000141.htm
2. https://my.clevelandclinic.org/health/treatments/22211-kegel-exercises-for-men
3. https://obgyn.ufl.edu/files/2013/04/Pelvic-Floor-Physical-Therapy.pdf
4. https://www.urologyhealth.org/urology-az/p/pelvic-floor-muscles
5. https://www.pennmedicine.org/updates/blogs/womens-health/2015/may/how-to-do-kegel-exercises-correctly
6. https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
7. https://cedarvalleygi.com/wp-content/uploads/2020/06/CVDH-KegelExercise-Form-v1.pdf
8. https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
9. https://my.clevelandclinic.org/health/articles/14611-kegel-exercises
10. https://medlineplus.gov/ency/article/003975.htm
    

Translated by: Sidney Bailey Hoang .