Kegel Exercises: The Workout You Can Do Anywhere (That Changes Everything)

This content is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personal guidance.

Kegel exercises are the most frequently recommended and least frequently performed exercise in sexual health. A physiotherapist tells you to do them. Your gynaecologist mentions them in passing. An article like this one explains why they matter. And then, like flossing, most people mean to do them and never establish the habit.

This is a complete guide to actually doing Kegels — correctly, consistently, and with an understanding of why the effort is worth it for anyone with a pelvic floor (which is everyone).

What the Pelvic Floor Actually Is

The pelvic floor is a hammock of muscles stretching from the pubic bone at the front to the tailbone at the back. These muscles support the bladder, uterus (in those who have one), and rectum. They control urination and bowel movements, stabilise the pelvis and lower spine, and — critically — contract rhythmically during orgasm.

When these muscles are strong, they support better bladder control, more intense orgasmic contractions, and improved sensation during intimacy. When they are weak, problems include urinary incontinence, reduced sexual sensation, and pelvic organ prolapse.

Who Benefits

• Women: Particularly after childbirth, during pregnancy, and post-menopause — all of which can weaken the pelvic floor. But all women benefit regardless of reproductive history.
• Men: Kegel exercises can improve erectile function, delay ejaculation, and intensify orgasms. The pelvic floor muscles (particularly the pubococcygeus and ischiocavernosus) play direct roles in erection maintenance and ejaculatory control.
• Anyone experiencing urinary leakage: Stress incontinence (leaking during coughing, sneezing, or exercise) is often resolved entirely by pelvic floor strengthening.

How to Identify the Right Muscles

The most common mistake with Kegels is contracting the wrong muscles. Here is how to identify the correct ones:

1. The urination test: Next time you are urinating, try to stop the flow mid-stream. The muscles you use to do this are your pelvic floor muscles. (Do not do this regularly as an exercise — only use it once to identify the muscles.)
2. The finger test (for women): Insert a clean finger into the vagina and contract. You should feel the vaginal walls tighten around your finger.
3. The visual test (for men): Stand in front of a mirror and contract. Your penis should lift slightly and your testicles should elevate. If your abdomen tenses instead, you are using the wrong muscles.

The Correct Technique

1. Contract the pelvic floor muscles. Squeeze as if you are trying to stop urinating and prevent passing gas simultaneously. The effort should be internal — your abdomen, thighs, and buttocks should remain relaxed.
2. Hold for 5 seconds. As a beginner, 3 seconds is fine. Build up to 10 seconds over time.
3. Release for 5 seconds. The relaxation phase is as important as the contraction. Do not rush it.
4. Repeat 10 times. This is one set.
5. Do 3 sets per day. Morning, afternoon, and evening works well.

The beauty of Kegels is that they are completely invisible. You can do them at your desk, on the bus, during a meeting, or while watching television. Nobody will know.

The Sexual Benefits

For Women

• More intense orgasms: Orgasm involves involuntary contractions of the pelvic floor muscles. Stronger muscles produce stronger contractions, which produce more intense orgasmic sensations.
• Increased vaginal sensation: Better muscle tone improves proprioception (awareness of the vaginal canal), making penetrative intimacy feel more defined and pleasurable.
• Improved arousal: Pelvic floor contractions increase blood flow to the genital area, supporting the engorgement process that is essential for arousal.

For Men

• Stronger erections: The ischiocavernosus muscle helps maintain blood in the erectile tissue. Strengthening it supports harder, more sustainable erections.
• Ejaculatory control: The pubococcygeus muscle is involved in the ejaculatory reflex. Strengthening it gives more conscious control over timing, which can help with premature ejaculation.
• More intense orgasms: The same principle as for women — stronger muscles produce stronger orgasmic contractions.

Common Mistakes

• Holding your breath: Breathe normally throughout. Holding your breath increases abdominal pressure and can counteract the exercise.
• Tightening your abdomen, thighs, or buttocks: Only the pelvic floor should be working. If other muscles are engaging, you are compensating with the wrong group.
• Overdoing it: More is not always better. Overworking the pelvic floor can cause muscle fatigue and spasms. Stick to 3 sets of 10 and increase gradually.
• Expecting instant results: Pelvic floor strengthening takes 4-6 weeks of consistent practice. Be patient.

Do Kegel Exercises FAQ

Written by the MyMuse Editorial Team

Last updated: February 2026