Beginner’s guide to Kegel exercises

Find the right muscles

The pelvic floor sits at the base of your pelvis. To locate it, imagine stopping passing gas or lifting internally as if drawing the pelvic openings upward. You should feel a subtle squeeze-and-lift inside the pelvis—not a clench in the abs, thighs, or glutes.

Three-step starter routine

• Engage: Exhale and gently lift for 3 seconds.
• Release: Inhale and completely let go for 6 seconds.
• Repeat: 8–10 times, once or twice per day.

As you get comfortable, you can vary positions (lying, seated, standing) and play with short “quick flicks” (1-second contractions) and longer holds—always followed by full releases.

Common mistakes to avoid

• Holding your breath: pair every contraction with an easy exhale.
• Over-squeezing: more effort isn’t better—aim for gentle, precise engagement.
• Forgetting the release: relaxation completes the rep.
• Using other muscles: keep abs, glutes, and inner thighs relaxed.

Comfort tips

• Empty your bladder before practice.
• If you feel fatigue, stop and rest.
• If you tend to be tense, prioritize relaxation before adding strength work.
• Consider body-safe Kegel weights if tactile feedback helps you stay consistent.

Building a habit that sticks

Anchor your practice to daily cues (teeth brushing, kettle boiling, evening stretch). Track progress in a simple note on your phone and celebrate the tiny wins—consistency is the secret.

Reminder: If you notice pain, spotting, or persistent discomfort, pause and consult a professional.

Disclaimer: This article is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment. Please consult a qualified healthcare professional with questions about your health. Bodyotics products are wellness-focused and are not medical devices.