# How to Do Kegel Exercises: Training Your Pelvic Floor Muscles Step by Step - Page: https://www.carewithki.com/en/discover/how-to-do-kegel-exercises - Published: 6 November 2026 - Topics: Menopause, Vaginal Health - Topic page: Vaginal Health and Intimate Care https://www.carewithki.com/en/discover/topic/vaginal-health - Topic page: Perimenopause and Menopause https://www.carewithki.com/en/discover/topic/menopause - Publisher: care with .ki (content principles: https://www.carewithki.com/en/editorial-policy) ![How to Do Kegel Exercises: Training Your Pelvic Floor Muscles Step by Step](https://www.carewithki.com/blog/en/kegel-egzersizi-nasil-yapilir.jpg) > A Kegel exercise means squeezing and relaxing your pelvic floor muscles as if you were holding in urine. According to MedlinePlus, you squeeze the muscle for a few seconds, relax for the same time, repeat this 10 times and do it 3 times a day. Symptoms may start to improve in 4–6 weeks. For urinary incontinence, NICE recommends a supervised programme lasting at least 3 months as the first step. A Kegel exercise means squeezing and relaxing your pelvic floor muscles as if you were holding in urine. According to MedlinePlus, you squeeze the muscle for a few seconds, relax for the same time, repeat this 10 times and do it 3 times a day. Symptoms may start to improve in 4–6 weeks. For urinary incontinence, NICE recommends a supervised programme lasting at least 3 months as the first step. **In brief:** - The pelvic floor muscles lie under the womb, the bladder and the large bowel. By strengthening these muscles, Kegel exercises can help with problems controlling urine and the bowel (MedlinePlus). - How to find the muscle: these are the muscles you squeeze to stop yourself passing wind or to hold in urine (NHS, MedlinePlus). - While squeezing, keep your tummy, buttocks and thighs relaxed; do not hold your breath (MedlinePlus, NHS). - Pregnancy, vaginal birth, excess weight and age increase the risk of urinary incontinence (NHS). - If you leak urine, do not be embarrassed: tell your doctor; it is a common problem (NHS). ## What do the pelvic floor muscles do? The pelvic floor muscles lie under the womb, the bladder and the large bowel (MedlinePlus). According to the NHS, they are among the main muscles that help you hold in urine; stress incontinence usually happens when these muscles are weakened or damaged. According to the NHS, pregnancy and vaginal birth can weaken these muscles. Being overweight, a family history of incontinence and getting older also make incontinence more likely. Even so, as the NHS stresses, incontinence is not an inevitable part of ageing. MedlinePlus says Kegel exercises can help with problems controlling urine or the bowel that appear with age, weight gain, after pregnancy and childbirth, and after gynaecological surgery. ## How do you find your pelvic floor muscles? According to MedlinePlus, a Kegel exercise is like pretending to pee and then holding it in. To find the muscle: - **Pretend to hold in wind.** The muscles you squeeze to stop yourself passing wind are your pelvic floor muscles (MedlinePlus, NHS). - **Stop the flow once while peeing.** If you feel a squeezing and lifting in your vagina, bladder or back passage, you have found the right muscles. Do this only to learn where the muscles are; do not make it a habit (see the warning below). - **If you are not sure:** put a clean finger into your vagina and squeeze as if holding in urine. You should feel the muscles tighten around your finger and lift (MedlinePlus). While squeezing, your thighs, buttocks and tummy should stay relaxed (MedlinePlus). The NHS also says not to pull in your tummy. ## How do you do Kegel exercises? Kegel exercises step by step according to MedlinePlus: empty your bladder and sit or lie down; squeeze your pelvic floor muscles and hold for 3–5 seconds; relax for 3–5 seconds; repeat 10 times; do this 3 times a day. Do not tighten your tummy, buttock, thigh or chest muscles; do not hold your breath The programme MedlinePlus recommends: - Empty your bladder, then sit or lie down. - Squeeze your pelvic floor muscles. Hold the squeeze for 3–5 seconds. - Relax the muscles and wait 3–5 seconds. - Repeat this 10 times. - Do it 3 times a day: morning, afternoon and evening. Breathe deeply and keep your body relaxed. Make sure you are not tightening your tummy, thigh, buttock or chest muscles (MedlinePlus). The NHS recommends doing both short and long squeezes. Squeeze the muscles quickly, hold for 2 seconds, relax and repeat 10 times. Over time, aim to hold each squeeze for up to 10 seconds. Breathe normally while you exercise. You can do Kegel exercises sitting or lying down, whenever you like: while working at a desk, driving or watching television (MedlinePlus). ## When will you see results? Things to know about Kegel exercises: for urinary incontinence, NICE recommends a supervised programme lasting at least 3 months; according to MedlinePlus, symptoms may start to improve in 4–6 weeks. Do not do the exercise while peeing, do not overdo it, and leaks can return if you stop - **MedlinePlus:** symptoms may start to improve within 4–6 weeks. A clear reduction in leaks may take a few months. - **NHS:** you may need to exercise for a few months before you notice a benefit. - **NICE (the UK's National Institute for Health and Care Excellence):** recommends supervised pelvic floor muscle training lasting at least 3 months as the first step for women with stress or mixed urinary incontinence. The programme should include at least 8 contractions, 3 times a day. If it helps, NICE says to continue the exercises. According to MedlinePlus, incontinence can come back when you stop exercising; once you start, you may need to keep going for a long time. ## What should you watch out for? MedlinePlus's warnings: - **Do not do it while peeing:** once you have learned where the muscle is, do not do the exercise while peeing more than twice a month. Over time this can weaken the pelvic floor muscles or harm the bladder and kidneys. - **Do not overdo it:** do not increase the number of repetitions once symptoms improve. Overdoing it can make you strain when peeing or passing stools. - **Do not do it wrongly or too hard:** in women this can make the vaginal muscles too tight and cause pain during sex. If you are not sure you are doing it correctly, ask your doctor. A doctor can check by examining you or refer you to a physiotherapist who specialises in the pelvic floor (MedlinePlus). NICE also recommends confirming with an examination that the muscle contracts correctly before the programme starts. ## What else helps with urinary incontinence? The NHS's self-help tips: - **Stop smoking:** coughing puts strain on the pelvic floor muscles. - **Choose the right exercise:** high-impact activities such as running, aerobics and sit-ups can put pressure on the pelvic floor. Strengthening exercises such as Pilates may help. - **Avoid heavy lifting:** if you have to lift, squeeze your pelvic floor muscles before and during the lift. - **If you are overweight:** excess weight can weaken the pelvic floor muscles and puts pressure on the bladder; losing weight may ease symptoms. - **Do not ignore constipation:** straining weakens the pelvic floor muscles. - **Cut down on caffeine and alcohol:** coffee, tea, cola and energy drinks can irritate the bladder. - **Do not cut back on fluids:** drink 6–8 glasses of fluid a day. Drinking too little reduces the bladder's capacity and makes incontinence worse. The NHS says products made for this purpose, such as absorbent pads, can also be used for incontinence. ## When should you see a doctor? According to the NHS, you should see a doctor about any kind of urinary incontinence. It is a common problem; do not be embarrassed to talk about it. The types of urinary incontinence are: - **Stress incontinence:** leaking urine when you cough, laugh or sneeze. - **Urge incontinence:** leaking urine together with or just after a sudden, strong urge to pee. - **Mixed:** both together. A doctor will ask about your symptoms, may examine you and may ask you to keep a diary of how much fluid you drink and how often you pee (NHS). Kegel exercises are not the first option for every type; your doctor will decide which approach is right. We explain the changes that come with menopause in [What Are the Symptoms of Menopause?](https://www.carewithki.com/en/discover/menopause-symptoms) and [Why Do Intimate Care Needs Change During Menopause?](https://www.carewithki.com/en/discover/why-intimate-care-needs-change-during-menopause). ## Frequently asked ### How many times a day should you do Kegel exercises? According to MedlinePlus, 3 times a day with 10 repetitions each time. NICE's programme includes at least 8 contractions, 3 times a day. Do not increase the number of repetitions once symptoms improve (MedlinePlus). ### Can you do Kegel exercises during pregnancy? According to the NHS, pregnancy and childbirth can weaken the muscles that control urine. If you are pregnant, strengthening your pelvic floor muscles can help prevent incontinence. Before starting any new exercise in pregnancy, ask the doctor or midwife who is looking after you. ### When do Kegel exercises start to work? According to MedlinePlus, symptoms may start to improve in 4–6 weeks; a clear improvement may take a few months. For urinary incontinence, NICE recommends a programme of at least 3 months. ### Can Kegel exercises do harm? Done correctly, they are generally safe. According to MedlinePlus, doing them wrongly or too hard can make the vaginal muscles too tight and cause pain during sex. Doing them often while peeing can also be harmful. ## References - MedlinePlus Medical Encyclopedia. Kegel exercises – self-care. Last reviewed 1 January 2025. https://medlineplus.gov/ency/patientinstructions/000141.htm - NHS. Urinary incontinence. Last reviewed 15 June 2023. https://www.nhs.uk/conditions/urinary-incontinence/ - NHS. How to help a weak bladder (10 ways to stop leaks). Last reviewed 15 June 2023. https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/ - NICE. Urinary incontinence and pelvic organ prolapse in women: management (NG123), Recommendations 1.3. Last updated 24 June 2019. https://www.nice.org.uk/guidance/ng123/chapter/Recommendations _This article is general information; it is not a diagnosis or treatment recommendation._