Should I Do Kegels? A Complete Guide to Pelvic Floor Exercises
If you’ve ever wondered, “Should I be doing Kegels?” you’re definitely not alone. Kegels are one of the most commonly recommended pelvic floor exercises, but there’s also a lot of confusion surrounding them. Some people swear by them, while others claim they can make symptoms worse. So what’s the truth?
The reality is that Kegels can be helpful for some people, unhelpful for others, and are often performed incorrectly without people even realizing it. Your pelvic floor is made up of muscles, and just like any other muscles in the body, they need a balance of strength, coordination, movement, and relaxation to function properly.
In this guide, we’ll cover what Kegels actually do, how to perform them correctly, when they may help, when they may not, and how breathing and nervous system regulation play a major role in pelvic floor health.
The Truth About Kegels: Are They for Everyone?
They’re not for everyone, but they’re not going to irreparably harm anyone, no matter what social media would have you believe. Yes Kegels can be done wrong, and many people unknowingly do them incorrectly. No, they are not a cure-all for every pelvic floor issue. But they are easy to try, extremely low risk, and completely free.
So, where do Kegels fit into a healthy pelvic floor routine?
Kegels and Full Range of Motion
One of the key components in addressing muscular dysfunction, whether it’s weakness, high tone, or tenderness, is moving the muscle through its full range of motion. This principle applies to the pelvic floor, just like any other muscle in your body.
When a muscle isn’t functioning optimally, it can be incredibly beneficial to intentionally contract and relax it through its full range of movement. This is where Kegels come in: they help reintroduce movement, coordination, and control to the pelvic floor muscles. In essence, Kegels are like doing bicep curls for your pelvic floor. But like bicep curls, they aren’t the only exercise you need.
How to Do Kegels Correctly
If you’ve been doing Kegels at random times (maybe at stoplights or before bed) you might not be seeing the benefits. Like any exercise, it’s about quality and consistency.
Here’s a simple guide to doing Kegels properly:
Take a slow, quiet, deep breath. You might feel your pelvic floor/ perineum/ taint/ rectum/ butthole gently move slightly downward into the seat below you. It’s ok if you don’t.
As you start your exhale, feel the sides of your vagina or rectum come slightly closer to each other (think elevator doors closing) then lift, (feeling the elevator go up slowly, floor by floor).
Hold for as long as you are still exhaling.
Inhale and release, allowing the pelvic floor to fully relax. You should feel the muscles lower or drop back down.
Immediately start your next exhale and squeeze.
Remember, a crucial part of Kegel exercises is relaxing after contracting. If your pelvic floor stays tight, you might do more harm than good.
When to Do Kegels: Building a Routine
If you’re trying to strengthen your pelvic floor, consistency is key. Here are a few tips to help you establish a routine:
Start Slow
If you’re new to Kegels or have pelvic pain, start with just a few repetitions each day. If you are incorporating kegels as part of a basic pelvic health plan, doing 10 slow kegels with the breathing as described, and 10 fast kegels (quick flicks) are a great place to start. Try doing them in a variety of positions including laying down, sitting, or standing.
Try Habit Stacking
I recommend trying them immediately before or after brushing your teeth just to fit them into a consistent practice.
Kegels Aren’t the Only Answer
Now that you’ve got the basic "how-to" down, it’s essential to recognize that Kegels are just one piece of the puzzle. Much like you wouldn’t train only your biceps and expect to be able to do a pull-up, Kegels alone won’t solve every pelvic floor problem.
For instance, if your pelvic floor is “too tight,” “overactive,” or “high tone,” Kegels could worsen your symptoms. It’s not going to harm you to give them a try, but if you notice that your leaking or pain is getting worse, stop practicing them and call a pelvic floor physical therapist.
3 Ways That Breathing Helps Your Pelvic Floor
One of the things people are often most surprised by is how much their breathing affects their pelvic floor.
I used to think that “take a deep breath” was kind of useless advice. What could my breathing possibly change in a meaningful way?
Turns out: a lot.
1. Your Pelvic Floor Moves With Your Breath
Every time you inhale, your diaphragm lowers and your pelvic floor should gently lengthen and descend in response. Every time you exhale, your pelvic floor recoils back upward. Your body is constantly managing pressure this way, all day long.
A lot of people with pelvic floor symptoms are unintentionally gripping through their abdomen, glutes, or pelvic floor for hours at a time without realizing it. Sometimes people have been holding tension there for so long that “relaxing” actually feels unfamiliar.
That’s part of why breathing matters. It gives your pelvic floor an opportunity to move again.
2. Your Deep Core and Pelvic Floor Work Together
Your deepest layer of abs and your pelvic floor work together - when one contracts, so does the other. In my office I trial cues for both abs and the pelvic floor to try to see what works for each patient.
3. Your Breathing Impacts Your Nervous System
Your pelvic floor does not exist separately from the rest of you.
Stress, anxiety, hypervigilance, pain, fear, urgency, rushing, poor sleep, trauma, and even just being “on” all the time can influence muscle tension and breathing patterns. Your nervous system and pelvic floor are constantly exchanging information.
That doesn’t mean symptoms are “just stress.” It means your body responds to your lived experience in real ways.
Sometimes slowing your breathing is less about “relaxation” and more about giving your body a signal that it is safe enough to stop bracing for a moment.
So, take a deep breath and schedule an evaluation to look at how your breathing is impacting your pelvic floor.
3 Reasons Kegels Might Not Be Helping You
Your Pelvic Floor Is Working Overtime (and Always Feels Tight)
A lot of people assume leaking automatically means weakness. Sometimes it does. Sometimes it doesn’t.
I regularly work with people whose pelvic floor muscles are actually gripping all day long. Muscles that never fully relax eventually get tired, and tired muscles often struggle to generate force when you actually need them to, like during coughing, sneezing, laughing, or exercise.
You’re Compensating With Other Muscles
One of the biggest misconceptions about Kegels is that harder is better.
The “right” amount of pelvic floor contraction is usually much more subtle than people expect. Ideally, someone watching you shouldn’t be able to tell you’re doing a Kegel. If your glutes are clenching, your thighs are squeezing together, or you’re holding your breath, your body may be compensating instead of isolating the pelvic floor itself.
You’re Doing Them Incorrectly
There’s published research showing that many people perform Kegels incorrectly, even after verbal instruction.
That’s not because people are lazy or incapable. The pelvic floor is internal. You can’t easily watch it in a mirror the way you can with a squat or bicep curl.
Sometimes people are bearing down instead of lifting. Sometimes they’re squeezing so hard that the muscles stop moving through a full range of motion. Sometimes they’re holding tension without realizing it.
This is one of the reasons pelvic floor physical therapy can be so helpful. Often people don’t need more effort. They need better feedback, better coordination, and a better understanding of what their body is already doing. Consider seeing a pelvic floor physical or occupational therapist to guide you if you’re not sure.
The Role of Kegel Trainers
If you're finding Kegels a little dull and want to spice things up, Kegel trainers might be worth considering. These handy devices often come with apps or sensors that give you real-time feedback, letting you “gamify” your exercises and track your progress. For anyone who thinks Kegels are boring, this interactive component can make things more interesting, and might help you stay consistent.
That said, in my experience, many patients use these devices a few times before they end up in the bedside table junk drawer. Between the lubricant required to insert the device and the cleaning required for safety, these devices can be more hassle than help.
Kegels Are Just Part of the Solution
So, should you do Kegels? The short answer is: it depends. Kegels can absolutely be helpful. They can improve strength, coordination, symptom awareness, and confidence for many people.
But pelvic floor health is usually bigger than just squeezing a muscle.
Sleep matters. Stress matters. Breathing matters. Strength matters. Mobility matters. Bowel habits matter. Hormones matter. Feeling safe in your body matters.
Sometimes pelvic floor symptoms improve because someone gets stronger. Sometimes they improve because someone finally learns how to stop clenching all day long.
Usually it’s a combination of things.
Conclusion: Should I Do Kegels?
Kegels can be an effective way to strengthen your pelvic floor, but they’re not the answer to every pelvic floor symptom. If you’re unsure or experiencing pain, consulting with a pelvic floor therapist can ensure you're on the right track.