Kegels are one of the most commonly recommended exercises for pelvic floor health—but they’re also one of the most commonly done incorrectly. If you’ve ever wondered whether you’re actually doing them right, you’re definitely not alone.
What Are Kegels, Really?
Kegels are exercises that target your pelvic floor muscles—the group of muscles that support your bladder, bowel, and reproductive organs. When done correctly, they can help improve bladder control, support core stability, and even enhance sexual function.
But here’s the catch: you can’t see these muscles working, which makes it easy to compensate with the wrong ones.
How to Know If You’re Doing Them Correctly
A proper Kegel feels like a gentle “lift and squeeze” inside your pelvis. One common way to identify the muscles is to imagine stopping the flow of urine or preventing passing gas (but don’t make a habit of practicing this while actually using the bathroom).
Signs you’re doing Kegels correctly:
- You feel a subtle lifting sensation internally
- Your breathing stays steady (you’re not holding your breath)
- Your stomach, thighs, and glutes stay relaxed
- There’s no visible straining or pushing
Common Mistakes People Make
Many people unintentionally recruit the wrong muscles or use poor technique. Here are some of the most common errors:
- Holding your breath instead of breathing naturally
- Clenching your glutes or thighs instead of isolating the pelvic floor
- Pushing down instead of lifting up (this can worsen symptoms)
- Overdoing it—more isn’t always better
- Doing Kegels when you actually need relaxation, not strengthening
How Many Should You Do?
Quality matters more than quantity. A general starting point is:
- Hold for 3–5 seconds
- Relax for the same amount of time
- Repeat 8–10 times
Aim for 1–2 sets per day, focusing on control and proper form rather than rushing through reps.
When Kegels Aren’t the Answer
Kegels aren’t right for everyone. If your pelvic floor is already tight or overactive, doing more strengthening exercises can actually make symptoms worse. Signs of this may include pelvic pain, pain with intercourse, or difficulty starting urination.
If something doesn’t feel right, it’s worth getting guidance rather than guessing.
Kegels can be incredibly beneficial—but only when done correctly and for the right reasons. If you’re unsure, you’re not doing anything wrong—you just might need a bit more guidance.
Working with a pelvic floor physical therapist can help you learn proper technique, determine whether you need strengthening or relaxation, and create a plan that’s tailored specifically to your body.
When it comes to pelvic health, doing the right exercise matters far more than doing more of it.
Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at [email protected]