Kegel Exercises for Women: How to Do Them Correctly

Kegel Exercises for Women: How to Do Them Correctly

Medically reviewed by Dr. Kiran Yadav, MBBS, DGO, DNB, Gynaecologist and Laparoscopic Surgeon, Gurgaon (Gurugram). Last reviewed: October 2026.

What are Kegel exercises?

Quick answer: Kegel (pelvic floor) exercises are squeezes of the muscles that support your bladder, uterus and bowel. A common routine is to squeeze and hold for up to 10 seconds, relax fully, and repeat up to 10 times, at least 3 times a day. Improvement is usually judged after about 3 months of regular practice.

Pelvic floor muscles

Who may benefit?

  • Women who leak urine when they cough, sneeze, laugh or exercise
  • During pregnancy and after delivery
  • Women with mild prolapse, with guidance
  • After menopause

How do I do Kegel exercises?

  1. Find the muscles. Imagine holding back gas and stopping urine mid-flow. The muscles you feel tighten are your pelvic floor. Try the urine stop only once or twice, to find them.
  2. Empty your bladder and sit or lie comfortably.
  3. Slow squeezes: tighten and lift, hold up to 10 seconds (start with 3–5), then relax fully. Repeat up to 10 times.
  4. Quick squeezes: tighten and release quickly, 10 times.
  5. Do both at least 3 times a day, building up gradually.

Do: breathe normally, relax fully between squeezes, link the exercises to a daily habit, and keep going if they help.

Don’t: hold your breath, tighten tummy, thighs or buttocks, practise while passing urine regularly, or push through pain.

How long do they take to work?

Give it about 3 months of regular practice. If there is no improvement by then, see a doctor or pelvic floor physiotherapist. You may need help with technique or another treatment.

Kegels in pregnancy and after delivery

Doctors encourage pelvic floor exercises in pregnancy and after birth. Starting early in pregnancy can help lower the chance of leaking. If leaking continues after delivery, ask your doctor. Check first that the exercises are right for you.

Kegels and prolapse

For mild prolapse, exercises taught one-to-one by a physiotherapist or doctor can ease symptoms. An examination helps decide the right plan.

When to see a doctor

  • Pain during or after the exercises
  • No improvement after about 3 months
  • Heaviness or a bulge in the vagina
  • Trouble emptying your bladder or bowel

Kegel exercise: aam sawal (Hinglish FAQ)

Kegel exercise kya hai?

Pelvic floor ki muscles ko kasne aur dheela karne ki exercise. Ye muscles bladder, bachchedani aur aant ko sahara deti hain.

Kegel exercise kaise karein?

Pehle peshab khaali kar lein. Gas rokne jaisa mehsoos karke neeche ki muscles ko andar kheenchein, 10 second tak rokein (shuruaat mein 3–5 second), phir poori tarah dheela chhodein. 10 baar dohrayein, din mein kam se kam 3 baar. Saans normal rakhein.

Kitne din mein fayda dikhta hai?

Lagbhag 3 mahine niyamit karne ke baad. Tab bhi sudhar na ho to doctor ya pelvic floor physiotherapist se milein.

Kya pregnancy aur delivery ke baad kar sakte hain?

Aam taur par doctor ye karne ko kehte hain. Apne doctor se pooch kar shuru karein.

Kya peshab rokkar practice karni chahiye?

Sirf muscles pehchanne ke liye ek-do baar. Ise aadat na banayein.

Kab doctor ko dikhana chahiye?

Exercise mein dard ho, 3 mahine mein fayda na ho, yoni mein bhaaripan ya ubhaar lage, ya peshab/potty khaali karne mein dikkat ho.

Kegel Exercise, Pelvic Floor Exercises for females

Download Exercises

References

Journal references verified in PubMed.

  1. Dumoulin C, Cacciari LP, Hay-Smith EJC. Pelvic floor muscle training versus no treatment, or inactive control treatments, for urinary incontinence in women. Cochrane Database Syst Rev. 2018;10:CD005654. DOI
  2. Woodley SJ, et al. Pelvic floor muscle training for preventing and treating urinary and faecal incontinence in antenatal and postnatal women. Cochrane Database Syst Rev. 2020;5:CD007471. DOI
  3. Hagen S, et al. Individualised pelvic floor muscle training in women with pelvic organ prolapse (POPPY): a multicentre randomised controlled trial. Lancet. 2014;383(9919):796-806. DOI
  4. Qaseem A, et al. Nonsurgical management of urinary incontinence in women: a clinical practice guideline from the American College of Physicians. Ann Intern Med. 2014;161(6):429-440. DOI
  5. NICE guideline NG210. Pelvic floor dysfunction: prevention and non-surgical management (2021). nice.org.uk/guidance/ng210
  6. NICE guideline NG123. Urinary incontinence and pelvic organ prolapse in women: management (2019). nice.org.uk/guidance/ng123
  7. Mayo Clinic. Kegel exercises: A how-to guide for women. mayoclinic.org
  8. East Sussex Healthcare NHS Trust. Pelvic floor exercises (patient leaflet). esht.nhs.uk

This page is for general education and is not a substitute for personal medical advice. Clinic: Arogyam Care Clinic, G21-22, Ocus Quantum, Sector 51, Gurugram 122003. Phone: +91 8860218789.

This Post Has 6 Comments

  2. Skinovations 12 September 2024 Reply

    Great blog post!
    I love how you’ve highlighted the importance of Kegel exercises for women of all ages. It’s amazing how something so simple can have such a big impact on pelvic health, from preventing urinary incontinence to aiding postpartum recovery. I didn’t realize Kegels could also improve sexual health—such a bonus!
    Do you have any tips on how to stay consistent with these exercises? Sometimes I forget to incorporate them into my day. Would love to hear your suggestions!

  5. RoBump 25 November 2024 Reply

    Can I ask a quick question about your site?

  6. Kamal 25 October 2026 Reply

    Helpfull

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