Kegel
Kegel exercises involve rhythmically contracting and then fully relaxing your pelvic floor muscles. Both men and women do them. Here is who they may help, how to do them, and when to expect results.
Who Kegel exercises may help
- Women with stress urinary incontinence (leaking when coughing, sneezing or exercising). NICE recommends at least 3 months of supervised pelvic floor muscle training as the first treatment (NICE NG123).
- Women during pregnancy and after birth. NICE recommends encouraging this training to help prevent pelvic floor problems (NICE NG210).
- Men before and after prostate surgery. Exercising before the operation helps reduce leaking afterwards (CUH), and NICE recommends supervised training for stress incontinence after prostatectomy (NICE CG97).
- Anyone who wants to learn to feel these muscles. NICE encourages women of all ages to do pelvic floor training throughout their lives (NICE NG210).
When to check with a professional first
These exercises are not right for everyone, and NIDDK advises checking with a health professional before you begin (NIDDK). Talk to one first if:
- you have pelvic pain or pain during sex;
- you have trouble starting to pee or emptying your bowels;
- you have recently had pelvic or prostate surgery;
- you have a neurological condition such as a stroke, spinal injury, multiple sclerosis or diabetes (CUH).
How to find the right muscles
The safest way: sit or lie down, relax your stomach, thighs and buttocks, and imagine you are holding in wind. You should feel a squeeze and a gentle lift inwards (CUH).
Stopping your urine flow should only be an occasional check — no more than once a week — and never an exercise, as it can stop your bladder from emptying fully (CUH; NIDDK).
Not everyone gets it right straight away. In one study, after brief verbal instruction, 49% of women performed an ideal contraction, and 25% used a technique that could make leaking worse (Bump et al., 1991). If you are unsure, a doctor or pelvic health physiotherapist can check your technique.
How to do them
- Squeeze and hold for about 3 seconds, then release and relax fully. Build up to 10–15 repetitions per set, at least three sets a day — lying, sitting and standing (NIDDK).
- The NHS suggests combining long squeezes (gradually building up to a 10-second hold) with short, quick ones (NHS).
- Do not tighten your stomach, thighs or buttocks, and do not hold your breath (NIDDK).
- A professional may recommend a different hold time or number of repetitions.
Relaxing is half the exercise
Let the muscles go completely after each squeeze. There is no need to keep them tensed all the time — overdoing the exercises can lead to straining when you urinate or open your bowels (NIDDK).
When to do them
- Every day, at a regular time. Linking them to a routine helps — for example, after using the toilet (but not while urinating) (NHS).
- Gently tighten your pelvic floor before you cough, sneeze or lift something heavy (NHS; CUH).
When to expect results
You may not notice better bladder control until after 3 to 6 weeks of regular practice (NIDDK), and sometimes it takes a few months (NHS). If nothing has improved by then, or your symptoms get worse, see a doctor — a GP, gynaecologist or urologist.
KegelFit offers a Kegel exercise timer and video workouts for the pelvic floor and the whole body. It helps you keep a routine, but it does not measure muscle strength or check your technique. Free to download, with in-app purchases: Google Play · App Store.
Sources
- NIDDK. Kegel Exercises (last reviewed November 2021). https://www.niddk.nih.gov/health-information/urologic-diseases/kegel-exercises
- Cambridge University Hospitals NHS. Pelvic floor exercises in men: frequently asked questions (version 11, 13 September 2024). https://www.cuh.nhs.uk/patient-information/pelvic-floor-exercises-in-men-frequently-asked-questions/
- NHS. 10 ways to stop leaks (reviewed 15 June 2023). https://www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/
- NHS. Your post-pregnancy body (reviewed 20 July 2026). https://www.nhs.uk/baby/support-and-services/your-post-pregnancy-body/
- NICE. Urinary incontinence and pelvic organ prolapse in women: management (NG123), 2019. https://www.nice.org.uk/guidance/ng123
- NICE. Pelvic floor dysfunction: prevention and non-surgical management (NG210), 2021. https://www.nice.org.uk/guidance/ng210
- NICE. Lower urinary tract symptoms in men: management (CG97). https://www.nice.org.uk/guidance/cg97
- Bump RC, et al. Assessment of Kegel pelvic muscle exercise performance after brief verbal instruction. Am J Obstet Gynecol. 1991;165(2):322–327. https://doi.org/10.1016/0002-9378%2891%2990085-6