How to do Kegel exercises
Firm up and tone your pelvic floor muscles with Kegel exercises

Find your pelvic floor muscles

First you need to find those elusive muscles. When you squeeze your pelvic floor muscles you should feel a tightening sensation rectally, vaginally or both. This feels like a closing of that passage with an upward lift.

“If you put your finger in the area between your vagina and rectum – also known as the perineal body – and squeeze, you should feel the muscle tightening. Or you can insert your finger into your vagina and squeeze – the side walls will squeeze, lift in and tighten around it. Your partner should also feel this during sex, so ask for feedback to see if the muscles are getting stronger,” suggests Bettina.

Now excercise them

You can whip these muscles into shape with minimal effort. Kegels can be done anywhere, anytime.


Start by doing two sets of exercises.

Set 1

Squeeze to hold the pelvic muscles as hard as you can. Imagine that you want to stop your flow of urine. When you feel you have reached your maximum, relax all the way down again. The relaxing is just as important as the squeeze so learn to let go completely between squeezes. Repeat 10 times.

Set 2

Now only squeeze to half of your maximum effort but hold it for up to 10 seconds. If you can only squeeze and hold for 3 seconds, start there and build up to 10 as you get stronger. Again, relax completely for the same amount of time. Repeat up to 10 times.

 “These muscles tire very quickly so try to do each set a few times a day. If your muscles are weak, aim to do the exercises 5 to 6 times a day, otherwise you can aim to do them twice a day,” advises Bettina.

Read Parent24’s Comments Policy publishes all comments posted on articles provided that they adhere to our Comments Policy. Should you wish to report a comment for editorial review, please do so by clicking the 'Report Comment' button to the right of each comment.

Comment on this story
Comments have been closed for this article.


Want to know what your baby looks like and what you can expect at this stage?




Play creatively

Don’t let your little one’s frustration with wanting to ‘get things just right’ stop them from playing creatively.

See more >


Everything from parties to pre-schools in your area.