Kegel Exercises: Are You Doing Them Right?

What Are Kegel Exercises?

Kegel exercises involve contracting and relaxing your pelvic floor muscles. When done correctly, they can strengthen these muscles and improve bladder control, bowel function, and sexual health.

Finding Your Pelvic Floor Muscles

To identify your pelvic floor muscles, try to stop your urine stream mid-flow. The muscles you use to do this are your pelvic floor muscles. (Note: Don't make a habit of stopping your urine — this is just a one-time test!)

How to Do a Kegel

1. Sit, stand, or lie down comfortably 2. Squeeze your pelvic floor muscles as if you're trying to stop urine or hold in wind 3. Hold for 3-5 seconds 4. Relax completely for 3-5 seconds 5. Repeat 10-15 times

Common Mistakes

• Holding your breath
• Squeezing your buttocks, thighs, or abs instead
• Bearing down instead of lifting up
• Forgetting to fully relax between contractions

Getting Professional Guidance

If you're unsure whether you're doing Kegels correctly, a pelvic floor physiotherapist can assess your technique and provide personalised guidance.