How to Do Kegel Exercises Correctly (Men & Women)

Kegel exercises, also known as pelvic floor muscle training, are simple yet powerful movements that can benefit both men and women. They help strengthen the pelvic floor muscles, which support the bladder, bowel, and (in women) the uterus. Whether you’re looking to improve bladder control, support postpartum recovery, or enhance sexual health, doing Kegels correctly is essential.

What Are Kegel Exercises?

Kegels target the pelvic floor muscles — the group of muscles that form a sling or hammock at the base of the pelvis. Like any muscle group, these can weaken over time due to childbirth, surgery, aging, or inactivity. Strengthening them improves stability, control, and function.

How to Identify Your Pelvic Floor Muscles

Before starting, it’s important to find the right muscles:

• Try stopping your urine midstream. The muscles you contract are your pelvic floor muscles.
• For women: Imagine tightening your vagina around a tampon.
• For men: Pretend you’re trying to stop yourself from passing gas or lifting your scrotum.

Note: Only do the midstream test once to locate the muscles. Regularly stopping urine flow can cause bladder issues.

How to Do Kegel Exercises

1. Contract: Tighten your pelvic floor muscles and hold for 3 to 5 seconds.
2. Relax: Release the muscles completely for the same duration.
3. Repeat: Do 10–15 repetitions per session, 3 times a day.

Start with short holds and gradually increase up to 10 seconds as your strength improves.

Tips for Success

• Don’t hold your breath — breathe freely during the exercise.
• Don’t tighten your abs, thighs, or buttocks — isolate the pelvic floor.
• Be consistent — results typically show after 4–6 weeks of regular practice.
• Perform them in different positions — lying down, sitting, and standing.

Benefits of Kegel Exercises

• Women: Helps during pregnancy, postpartum recovery, and reduces urinary incontinence.
• Men: Supports prostate health, improves erectile function, and enhances bladder control.

When to See a Specialist

If you’re unsure whether you’re doing Kegels correctly or if you don’t notice improvement, consult a pelvic floor therapist or healthcare provider for guidance and personalized support.

Conclusion

Kegel exercises are a natural, simple, and effective way to improve pelvic floor strength and enhance quality of life. When done consistently and correctly, they offer long-term benefits for urinary control, sexual function, and core stability — for both men and women.