Kegels workout, also called Kegel exercises, are becoming more popular than ever—and for good reason. These simple exercises can significantly improve bladder control, sexual health, and core stability for both men and women. But what exactly are Kegels, and how do they benefit your health?
This comprehensive guide explains what a Kegels workout is, who it helps, how to do it correctly, and what kind of results you can expect.
Understanding Your Pelvic Floor Muscles
The pelvic floor muscles form a supportive sling at the base of your pelvis. These muscles support essential organs, like the bladder and bowel in everyone, and the uterus in women, and play a crucial role in bladder control, sexual function, and core stability. Just like other muscles in your body, the pelvic floor muscles can be strengthened through regular exercise.
Both men and women have a pelvic floor, though their anatomy differs slightly. Weak pelvic floor muscles can lead to issues such as urinary incontinence, reduced sexual sensation, or even pelvic organ prolapse in women. Strengthening these muscles through regular Kegels workouts can greatly improve quality of life.
What Is a Kegels Workout?
A Kegels workout targets the pelvic floor muscles—an essential group of muscles that support the bladder, bowel, and, in women, the uterus. A Kegels workout consists of kegel exercises, which are designed to strengthen these important muscles. These muscles form a sling at the base of the pelvis, playing a vital role in urinary and sexual function.
The exercises were originally developed in the 1940s by Dr. Arnold Kegel for women dealing with urinary incontinence. Today, research shows that both men and women can benefit from a consistent Kegels routine. Pelvic floor exercises, also known as Kegel exercises, are recommended for improving pelvic muscle strength and supporting overall pelvic health.
Benefits of Kegels Workout for Women
Kegels workouts help women strengthen their pelvic floor, especially after childbirth or during menopause. Consistent practice may improve bladder control, support the pelvic organs, and enhance vaginal tone, leading to stronger orgasms and improved sexual satisfaction. Kegel exercises can help women manage urinary leakage and other pelvic health issues by strengthening the pelvic floor muscles. These exercises can also reduce the risk of pelvic organ prolapse.
Benefits of Kegels Workout for Men
For men, Kegels can improve control over bladder and bowel movements, help manage symptoms of erectile dysfunction, and support recovery after prostate surgery as part of both the preparation for and recovery from prostate cancer treatment. Strengthening the pelvic floor may also help men with premature ejaculation and may help increase sexual stamina by improving muscle control.
How to Find the Right Muscles for Kegels
A Kegels workout is only effective if you’re engaging the correct muscles. Unlike squats or sit-ups, Kegels target internal muscles that aren’t as easy to spot. Here’s how to ensure you’re activating the right ones:
- Avoid squeezing your stomach, thighs, or glutes—these aren’t the target.
- The correct muscles should feel like a lift or a gentle squeeze inside your pelvis, and you should squeeze the muscles without using other muscle groups or holding your breath.
- To identify the right muscles, try to stop your urine flow midstream—the muscles you use to stop urinating are your pelvic floor muscles.
If you’re unsure, inserting a clean finger into the vagina (for women) or lifting the scrotum slightly (for men) while tightening can help verify that you’re engaging the pelvic floor.
If you’re still having trouble, a pelvic floor physical therapist can offer expert guidance to help you learn correct technique.
How to Find Your Pelvic Floor (For Men and Women)
For Women:
One of the simplest ways to identify your pelvic floor muscles is by trying to stop your urine midstream. The muscles that contract to do this are your pelvic floor. While this test should not be done regularly (as it can interfere with bladder function), it’s a good way to locate the muscles initially. Weak pelvic floor muscles can cause urine to leak, so strengthening them is important for managing and preventing leakage.
Another method is to imagine tightening the muscles that prevent you from passing gas. That inward and upward feeling is your pelvic floor working.
For Men:
Try stopping the flow of urine while you’re in the bathroom. You’ll feel a pulling or lifting sensation near the base of your penis and scrotum—this indicates you’ve engaged your pelvic floor. It’s important to engage the correct muscles, as improper technique can increase pressure on the bladder and cause you to leak urine.
Alternatively, imagine you’re trying to avoid passing gas. The muscle contraction you feel around the anus and perineum is your pelvic floor activating.
Performing Kegels Workout: Step-by-Step Guide
Ready to start strengthening your pelvic floor muscles? Here’s a simple, step-by-step guide to performing Kegel exercises the right way:
- Find the Right Muscles: The first step is to identify your pelvic floor muscles. You can do this by trying to stop your urine flow midstream or by squeezing as if you’re trying to prevent passing gas. These are the same muscles you’ll use during your Kegel exercises.
- Get Comfortable: You can perform Kegel exercises while sitting, standing, or lying down—choose whatever position feels best for you.
- Squeeze and Hold: Once you’ve found the right muscles, gently squeeze and tighten your pelvic floor. Hold the contraction for 5 to 10 seconds. Focus on squeezing only the pelvic muscles—avoid tightening your abdomen, thighs, or buttocks.
- Relax and Repeat: After holding, relax your pelvic muscles completely for 10 to 15 seconds. This rest period is just as important as the squeeze.
- Repetitions and Routine: Aim for 10 to 15 repetitions per session, and try to complete three sets a day. Practicing Kegel exercises three times a day helps strengthen the pelvic floor and improve bladder control over time.
- Breathe Normally: Remember to breathe naturally throughout the exercise—don’t hold your breath.
- Progress Gradually: If you’re just starting, begin with shorter holds and fewer repetitions, then gradually increase as your pelvic muscles get stronger.
By making Kegel exercises a regular part of your daily routine, you can help strengthen the pelvic floor, support your bladder and bowel, and reduce the risk of urinary incontinence. Consistency is key—stick with it, and you’ll notice improvements in your pelvic health and overall well-being.Kegels Routine by Experience Level
Beginners should start with 1 set of 10 repetitions of three-second holds, performed three times a day. This structured pelvic floor muscle training helps build strength and control over time. As strength improves, gradually increase to 15 or 20 reps per set, holding each for five to ten seconds. Advanced routines may incorporate resistance devices for added challenge. With consistent practice, you will be getting better results and benefits from your training.
Common Mistakes to Avoid
Many people unintentionally use the wrong muscles during Kegels, such as the glutes or abs. Holding your breath or rushing through reps can also reduce effectiveness. If you make these mistakes, you might not see the results you expect or could even weaken your pelvic floor over time. Consistency is key, so developing a routine and sticking to it will help you keep your pelvic floor muscles strong. If you continue to struggle, consulting a professional can help ensure you are performing the exercises correctly.
When to Expect Results
Most individuals start seeing results from regular Kegels within four to six weeks. Improvements in bladder control, pelvic support, and sexual function typically become more noticeable with daily practice over two to three months.
If you do not notice improvement after this period, ongoing care or consulting a healthcare provider may be necessary to ensure you are using the correct technique and to discuss additional options.
Tools and Devices to Enhance Your Workout
While Kegels can be performed with no equipment, some people use pelvic floor trainers or smart Kegel devices to monitor progress. These tools are especially helpful for beginners who want feedback on muscle engagement. Before starting with any devices, it is recommended to consult a healthcare provider for personalized guidance.
For women, Kegel weights or app-connected devices can improve strength and form. Some of these devices may also help manage symptoms of fecal incontinence. Men may benefit from perineometers or guided programs that focus on post-surgical recovery and erectile function.
Real-Life Outcomes
Many people report less urinary leakage, improved sexual performance, and greater core stability after incorporating Kegels into their wellness routine. For women, orgasms may feel more intense, while men often experience better stamina and control.
Final Thoughts
Kegels workouts are a powerful and underrated tool for improving pelvic health. Whether you’re recovering from childbirth, dealing with incontinence, or simply looking to enhance your sexual function, Kegels can make a big difference. They’re quick, discreet, and effective when done correctly and consistently.
Adding Kegels to your daily routine can improve your confidence, physical comfort, and quality of life, without requiring a gym membership or expensive equipment.
Not Sure If You’re Doing Kegels Right? Get Expert Help
If you’re unsure whether you’re engaging the right muscles or not seeing results from your Kegel workouts, it might be time to talk to a specialist.
Pelvis NYC is a leading pelvic health center offering expert care for men and women dealing with pelvic floor issues. Whether you’re experiencing bladder leakage, pelvic pain, or sexual health concerns, our team can help with:
- Customized pelvic floor therapy
- One-on-one guidance for proper Kegel technique
- Treatment for pelvic floor dysfunction
- Support for postpartum recovery, incontinence, or sexual health
👉 Visit Pelvis NYC to learn more and book a consultation today.
Don’t guess when it comes to your pelvic health—get expert support and start strengthening with confidence.
Related Blog: Pelvic Floor Therapy for Women and How to Begin Today
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