How to Do a Kegel and Strengthen Your Pelvic Floor

At AgilePT, we often see clients who want to strengthen their pelvic floor, but aren’t sure where to start. kegel exercises are a simple, empowering approach to improving pelvic health and quality of life.

Whether you’re aiming to enhance bladder control, support pelvic organs, or prevent issues like pelvic organ prolapse, doing kegels is a great way to take charge of your well-being.

In this short guide, we’ll walk you through performing kegel exercises correctly and confidently. So, let's get started!

What Are Your Pelvic Floor Muscles?

The pelvic floor is a powerful, yet often overlooked, group of muscles. Located at the base of the pelvis, these muscles support organs like the bladder, the uterus, and rectum. They’re essential for keeping your body stable and comfortable throughout the day.

Why does strengthening your pelvic floor matter?

We witness every day how a strong pelvic floor makes a difference in our clients’ lives. It’s about more than just physical strength—it’s about feeling empowered and secure in your daily routines. With strong pelvic muscles, you can avoid potential issues such as urinary incontinence.

Strengthening your pelvic floor can also be extremely helpful for pregnant women, who are more likely to face pelvic floor related issues.

It's no wonder that kegels are an important part of any pregnancy care plan!

What Are the Benefits of Kegel Exercises?

1) Improved bladder control and urine flow

One of the most immediate benefits of kegel exercises is the improvement in bladder control, helping you feel secure and at ease. Targeting these muscles reduces leaks and helps you feel much more in control of your body.

2) Reduced urinary and fecal incontinence

For those dealing with occasional urinary incontinence, which can be common during pregnancy, kegel exercises are a practical way to regain control. We’ve seen how building strength here can bring peace of mind and the freedom to enjoy life without constant worry.

3) Support pelvic organ health

Kegel exercises strengthen the pelvic floor, which helps keep your pelvic organs in place, reducing the risk of pelvic organ prolapse—a concern that can cause physical discomfort and emotional strain. Our clients tell us how much they value the sense of stability and security this brings.

How to do Kegels Correctly

To get the most from kegel exercises, start by locating your pelvic floor muscles. A simple way to find your pelvic floor is to stop urine flow mid-stream, which uses the pelvic floor muscles. Below is a quick guide to one of the more straightforward pelvic floor muscle exercises.

Your 4-step pelvic floor muscle training plan

1. Start by sitting or lying down in a comfortable position.
2. Tighten your pelvic floor muscles as though you’re stopping urine flow.
3. Hold the contraction for 3–5 seconds, then release.
4. Repeat this movement 10–15 times for one set.

Over time, you can increase the hold duration and number of sets. We remind our clients that the key is quality over quantity, so focus on controlled, mindful movements.

Progressing with reps and hold times

As you build strength, try holding each kegel for up to 10 seconds or gradually adding more reps. This slow progression builds resilience without overexerting your muscles. We’ve found this approach helps clients enjoy ongoing improvement with minimal discomfort.

Combining kegels with other pelvic floor exercises

For an even stronger foundation, pair kegels with exercises like bridge lifts or gentle squats. Strengthening the surrounding muscles brings stability, giving you a greater sense of strength and balance.

A bonus tip for practicing your kegels

It’s not just about doing kegels but making them a natural part of your day. We encourage pairing them with regular tasks—whether that’s brushing your teeth or waiting for the kettle to boil. This way, it becomes a daily habit, gradually building strength and peace of mind.

Avoiding Common Kegel Mistakes

Look for signs you're engaging the wrong muscles

It’s easy to unknowingly engage the wrong muscles when doing kegels. If you find yourself tensing your abs or thighs, shift your focus back to the pelvic floor. Many clients find this small adjustment makes a world of difference in effectiveness and comfort.

Build consistency without overdoing it

While kegels are valuable, balance is important. We often recommend clients aim for 2–3 sets of 10–15 reps a day, then gradually increase as their strength grows. This approach fosters consistency without strain, helping you feel steady progress.

How can Pelvic Floor Therapy Help?

Identifying weak pelvic floor muscles

Kegels alone may not deliver the full results you're looking for. If you’re experiencing consistent bladder leaks, difficulty controlling urine flow, or discomfort during activities, it may indicate weakened pelvic floor muscles that need added support.

Personalized guidance from start to finish

Pelvic floor therapy can be a transformative experience, especially if your symptoms affect daily life. Working with an expert ensures you’re on the right path, using the most effective exercises for your body.

At AgilePT, we find that personalized guidance makes a difference, providing you with a sense of relief and progress.

We’re here to offer that guidance every step of the way. Each client receives tailored sessions, designed to strengthen the pelvic floor with exercises that are effective, safe, and supportive. We’re honored to help you on this journey, empowering you to feel stronger and more secure.

Summing up:

Kegel exercises are a powerful, accessible way to strengthen pelvic floor muscles, improve bladder control, and support overall pelvic health. With each practice, you’re investing in a healthier, more resilient body.

Start today to feel the difference—and remember, our friendly team is here to guide you through every stage, ensuring your journey to strength is supported, personal, and empowering.