How to do Kegel exercises: find the muscles, then fully relax

Short answer: find the muscles you would use to stop peeing midstream, squeeze them up and in for a few seconds, then let go completely for the same time. Repeat about 10 times, a few times a day, while breathing normally.

1. Find your pelvic floor muscles

They are the muscles that stop the flow of urine or hold in gas. Use that idea once to find them — do not practice while actually peeing. Another cue: imagine lifting a marble up and in.

2. Squeeze, hold, then fully relax

1. Squeeze up and in for 3 seconds.
2. Let go completely for 3 seconds — the relax is as important as the squeeze.
3. Repeat 10 times. As it gets easy, lengthen the hold toward 10 seconds.

Common mistakes

• Holding your breath. Keep breathing.
• Tightening the belly, glutes or thighs instead of the pelvic floor.
• Pushing down instead of lifting up.
• Never fully relaxing between squeezes.

A simple daily routine

Three short sessions a day — morning, midday and evening — is a common routine. Short and consistent beats long and occasional. Add quick one-second pulses once long holds feel comfortable.

How Kegelday helps

Kegelday times each squeeze and relax with a ring and a buzz, reminds you at the times you choose, and only raises the level when a session felt easy. It is general fitness guidance, not medical advice — if you are pregnant, in pain or recovering from surgery, ask your doctor first.

How long should I hold a Kegel?

Beginners often start with about 3 seconds squeeze and 3 seconds relax, and build up toward around 10 seconds as it gets easy.

How do I know I am doing it right?

You should feel a lift up and in, without tightening your belly, glutes or thighs and without holding your breath. If you are unsure, a pelvic floor physio can check your technique.

How long until I notice a difference?

Many people practice for several weeks before noticing a change. Doing short sessions consistently matters more than long ones.