How to Do Kegel Exercises Correctly (Most People Are Doing Them Wrong)
- Shift Physiotherapy & Wellness
- Mar 30
- 6 min read
Kegel exercises are one of the most commonly recommended pelvic floor exercises for bladder leakage, pelvic floor weakness, and postpartum recovery. They are simple in theory, but in practice, they can be surprisingly difficult to get right.
Many people are told to start doing Kegel exercises without ever being shown how to find the right muscles or what the movement should actually feel like. Because of this, people may practice pelvic floor exercises regularly but still feel unsure whether they are doing them correctly.
When Kegel exercises are performed properly, they can help improve bladder control, support pelvic organs, and improve pelvic floor coordination. But when they are done incorrectly, they may not help as much as expected, and in some cases they can even make symptoms worse.
Learning how to do Kegel exercises correctly is an important first step toward improving pelvic floor health.
TL;DR:
Kegel exercises strengthen the pelvic floor muscles that support the bladder, bowel, and pelvic organs.
Many people do Kegel exercises incorrectly by squeezing their glutes, thighs, or holding their breath.
A proper Kegel should feel like a gentle lift of the pelvic floor, not pushing downward.
The muscles should contract and fully relax between repetitions.
More Kegels isn’t always better. Some people may actually need relaxation instead of strengthening.
A pelvic floor physiotherapist can help determine whether Kegel exercises are right for you.
What Are Kegel Exercises?
Kegel exercises are a type of pelvic floor exercise that strengthen and train the muscles at the bottom of the pelvis. These muscles support important organs including the bladder, bowel, and reproductive organs.
Your pelvic floor muscles play a role in many everyday functions. They help control urination and bowel movements, support your core, and respond to pressure when you cough, sneeze, laugh, or lift something heavy.
When these muscles are functioning well, they provide stability and control. When they become weak, tight, or poorly coordinated, symptoms can begin to appear.
Some common pelvic floor symptoms include:
leaking urine when coughing, sneezing, or exercising
feeling a strong urge to urinate
pelvic pressure or heaviness
difficulty controlling gas
pelvic pain
discomfort during intimacy
Kegel exercises are designed to improve the strength and coordination of the pelvic floor muscles. However, they are not always the right solution for every pelvic floor concern.
Why Kegel Exercises Can Be Difficult to Learn
Unlike exercises for your arms or legs, the pelvic floor muscles are not visible. This makes it harder to know whether the correct muscles are being activated.
Many people accidentally use the wrong muscles when attempting Kegel exercises. Instead of activating the pelvic floor, they may squeeze their glutes, tighten their abdominal muscles, or hold their breath.
Because these muscles are hidden, it can take time and guidance to develop proper awareness and control.
This is one of the reasons pelvic floor physiotherapy can be helpful. Learning how to properly activate the pelvic floor muscles can make a significant difference in how effective Kegel exercises are.
How to Do Kegel Exercises Correctly
Understanding how to do Kegel exercises correctly begins with learning how to identify the pelvic floor muscles.
A helpful cue is to imagine you are trying to gently stop passing gas or lift the muscles you would use to stop urine flow. You should feel a subtle lift and tightening inside the pelvis.
Here is a simple step-by-step approach to practicing Kegel exercises.
Step 1: Start in a comfortable position
Many people find it easiest to begin lying down or sitting while learning Kegel exercises.
Step 2: Relax the surrounding muscles
Try to keep your stomach, thighs, and glutes relaxed.
Step 3: Breathe normally
Avoid holding your breath. Gentle breathing helps the pelvic floor muscles function more naturally.
Step 4: Lift the pelvic floor muscles
Gently contract and lift the pelvic floor muscles upward.
Step 5: Hold for 3 to 5 seconds
Maintain the contraction without tightening other muscles.
Step 6: Fully relax
Let the muscles completely release before starting the next repetition.
Step 7: Repeat 5 to 10 times
Over time, you can gradually increase the number of repetitions as your coordination improves.
Kegel exercises should feel controlled and subtle. The goal is coordination and endurance, not squeezing as hard as possible.
Common Mistakes When Doing Kegel Exercises
Many people unintentionally make mistakes when performing Kegel exercises. Understanding these common errors can help you get better results.
Using the wrong muscles
One of the most common mistakes is activating the glutes, thighs, or abdominal muscles instead of the pelvic floor. If your buttocks or stomach are tightening significantly, the pelvic floor may not be doing the work.
Holding your breath
Holding your breath increases pressure inside the abdomen, which can push down on the pelvic floor rather than helping it lift and contract properly.
Pushing downward instead of lifting
A Kegel contraction should feel like a lift. Pushing or bearing down can place extra strain on the pelvic floor.
Forgetting to relax
The pelvic floor needs to relax fully between contractions. Without relaxation, the muscles can become fatigued or overly tense.
Doing too many repetitions
Just like other muscles in the body, the pelvic floor can become tired if it is overworked. Performing too many Kegel exercises can sometimes make symptoms worse.
When Kegel Exercises May Help
Kegel exercises can be beneficial for people experiencing:
stress urinary incontinence
urge urinary incontinence
postpartum pelvic floor weakness
mild pelvic organ prolapse symptoms
reduced pelvic floor coordination
When performed correctly and consistently, Kegel exercises can improve pelvic floor strength and support everyday activities.
When Kegel Exercises May Not Be the Best Option
Although Kegel exercises are widely recommended, they are not the right solution for everyone.
Some people have pelvic floor muscles that are already tight or overactive. In these cases, additional strengthening may increase tension and worsen symptoms.
Symptoms that may suggest a tight or overactive pelvic floor include:
pelvic pain
pain during intimacy
difficulty emptying the bladder or bowel
constipation
persistent pelvic tension
In these situations, treatment may focus more on relaxation, breathing strategies, and coordination rather than strengthening exercises.
How Pelvic Floor Physiotherapy Can Help
If you are unsure whether you are doing Kegel exercises correctly, pelvic floor physiotherapy can help provide clarity and guidance.
A pelvic health physiotherapist can assess how your pelvic floor muscles are functioning and determine whether strengthening, relaxation, or coordination exercises are most appropriate.
Treatment may include:
pelvic floor muscle assessment
guided Kegel exercises
breathing techniques
core coordination training
education on pelvic floor health
A personalized treatment plan helps ensure that exercises are appropriate for your body and your symptoms.
FAQ
How do I tell if I'm doing Kegel exercises correctly?
When you are doing Kegel exercises correctly, you should feel a gentle lifting sensation in the pelvic floor muscles. It may feel similar to the muscles you would use to stop passing gas or to stop the flow of urine.
Signs that you are likely doing Kegel exercises correctly include:
You feel a subtle lift inside the pelvis
Your stomach, thighs, and glutes remain relaxed
You are able to breathe normally during the contraction
The muscles can fully relax between repetitions
If your buttocks, inner thighs, or abdominal muscles tighten significantly, you may be using the wrong muscles. If you're unsure, a pelvic floor physiotherapist can help assess your pelvic floor function and guide you through the correct technique.
Do Kegel exercises really make it tighter?
Kegel exercises are designed to strengthen and improve coordination of the pelvic floor muscles, not simply make them tighter.
A healthy pelvic floor needs both strength and the ability to relax. When Kegel exercises are done properly, they help improve muscle support for the bladder, bowel, and pelvic organs.
However, if pelvic floor muscles are already tight or overactive, doing too many Kegel exercises may increase tension rather than improve function. In these situations, treatment may focus more on relaxation and coordination rather than strengthening.
A pelvic floor physiotherapy assessment can help determine whether Kegel exercises are appropriate for your symptoms.
How do you properly do a Kegel exercise?
To properly perform a Kegel exercise, follow these steps:
Start in a comfortable position such as sitting or lying down.
Relax your stomach, glutes, and thighs.
Gently lift the pelvic floor muscles as if you are trying to stop passing gas.
Hold the contraction for about 3 to 5 seconds.
Fully relax the muscles for 3 to 5 seconds.
Repeat the exercise 5 to 10 times.
As you become more comfortable with the movement, you can gradually build endurance and coordination.
If you are unsure whether you are activating the correct muscles, a pelvic health physiotherapist can help you learn proper pelvic floor exercise technique.
Get Support From a Pelvic Floor Physiotherapist in Edmonton
If you're unsure whether you're doing Kegel exercises correctly, or if pelvic floor symptoms like bladder leakage, pelvic pressure, or discomfort are affecting your daily life, you don’t have to figure it out on your own.
At Shift Physiotherapy & Wellness, our pelvic health physiotherapists take the time to understand your symptoms, assess how your pelvic floor muscles are functioning, and guide you through a personalized treatment plan. For some people, that includes Kegel exercises. For others, it may involve relaxation techniques, breathing strategies, or other pelvic floor exercises that better support your body.
Every treatment plan is tailored to your unique needs and goals.
If you're ready to better understand your pelvic health and take the next step toward feeling stronger and more supported, we’re here to help.
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