Kegel exercises for women: a careful guide
The pelvic floor closes around the anus, vagina and urethra and lifts inward. A good repetition is controlled and pain-free, followed by a complete return to rest.
Evidence checked 22 July 2026 · Independent clinical review pending
- Close around all three openings and lift gently.
- Do not squeeze the buttocks, pull in the abdomen or hold the breath.
- Pregnancy, postpartum and prolapse symptoms deserve individual guidance.
Feel the close and lift
Start supported, breathe out softly and imagine closing the openings before lifting them inward. Avoid pushing down. The effort can be small while you learn the movement.
Build quality before duration
Clinical leaflets use different timings. Begin at a duration you can maintain without compensation, then relax fully. A longer hold is not progress if the contraction fades.
Pregnancy and postpartum
NICE recommends tailoring programmes to contraction, relaxation, discomfort and individual goals, with supervision by an appropriately trained professional. After complications or surgery, follow the care team’s clearance.