Master Your Body with Kegel Exercises
Strengthen your pelvic floor, improve control and support your overall wellbeing with our step-by-step guided program.
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Choose your level
🌱
Beginner
Perfect to get started
- Repetitions:
- 10
- Contraction:
- 3s
- Rest:
- 3s
- Sets:
- 3
💪
Intermediate
Build your endurance
- Repetitions:
- 15
- Contraction:
- 5s
- Rest:
- 5s
- Sets:
- 3
🔥
Advanced
Maximum performance
- Repetitions:
- 20
- Contraction:
- 10s
- Rest:
- 10s
- Sets:
- 3
Kegel Exercise Guide
What are Kegel exercises?
Kegel exercises strengthen the pelvic floor, the group of muscles that supports the bladder, bowel and sexual organs. They work by repeatedly tightening and relaxing these muscles.
They are commonly used to improve bladder control and pelvic muscle strength. Results vary from person to person and take several weeks of regular practice.
How to do them correctly?
- Find the right muscles: they are the ones you would use to stop the flow of urine or hold back gas. (Use this only to identify them, not as a regular exercise.)
- Empty your bladder and sit or lie down comfortably.
- Tighten and gently lift the muscles, hold for the time shown, then relax fully.
- Breathe normally the whole time.
- Keep your abs, buttocks and thighs relaxed.
Tips for better results
- Practice every day, consistency matters most.
- Never hold your breath.
- Focus on quality, not speed.
- Move up a level only when the current one feels easy.
- Stop if you feel pain and talk to a health professional.
Video tutorials
Video coming soon
1. Finding your pelvic floor muscles
Learn how to identify and isolate the right muscles.
Video coming soon
2. Breathing while you contract
Keep your breathing steady and your body relaxed.
Video coming soon
3. Common mistakes to avoid
Squeezing the wrong muscles, holding your breath and overdoing it.
Educational information only. If you have pelvic pain or a medical condition, check with a health professional before starting.