The pelvic floor is the group of muscles that supports the bladder, uterus and bowel from below. In pregnancy, the weight of the growing baby and hormonal changes put strain on these muscles, and birth stretches them. As a result, leaking urine when you cough, sneeze or laugh is common. Kegel exercises are the simplest way to strengthen these muscles. Starting in pregnancy can also make postpartum recovery easier. You can do them sitting, lying down or standing without anyone noticing.
To do a Kegel, squeeze your pelvic floor muscles inward and upward as if you were trying to hold in urine or stop passing gas, hold for a few seconds, then relax completely. Do not tighten your stomach, buttocks or thigh muscles, and do not hold your breath. Apart from trying it once to find the right muscle, do not do the exercise while urinating. If you have trouble finding the right muscle, ask your doctor at a checkup.
A common recommendation is to do sets of about 10 repetitions several times a day. Practicing both quick squeezes and longer holds builds both reflex and endurance. Results are usually noticeable after a few weeks of regular exercise. After birth, if you have no pain and your doctor has not said otherwise, you can gently start again. Being consistent works much better than pushing the muscles hard.
What you can do
- 5 programs: beginner, intermediate, advanced, quick flicks and endurance.
- Squeeze time, relax time and repetitions are preset for each program.
- Follow the squeeze and relax steps with an animation.
- Use optional audio cues and vibration without looking at the screen.
- Advanced programs unlock after you complete a number of sessions.
- See your total sessions, day streak and past sessions.
How to use it
- Sit or lie in a comfortable position and empty your bladder.
- Choose the beginner program and start.
- On squeeze, draw the muscles inward and upward, on relax, let go completely.
- Practice every day, and new programs unlock as your session count grows.
Frequently asked questions
How do you do Kegel exercises?
Squeeze your pelvic floor muscles inward and upward as if you were trying to hold in urine. Hold for about 3 to 5 seconds, then relax completely for the same amount of time. Do it without tightening your stomach, buttocks or thighs, and keep breathing. Repeat 10 times. Over time you can increase the hold to 10 seconds.
How many Kegels should I do a day?
A common recommendation is to do sets of about 10 repetitions at least three times a day. Adding a few quick squeezes alongside the longer holds is also helpful. Consistency is what matters. Short sessions every day work better than overworking the muscles. Results are usually noticeable within a few weeks.
Is it safe to do Kegels while pregnant?
Yes, in a healthy pregnancy Kegel exercises are generally considered safe and are recommended. By strengthening the pelvic floor muscles, they can help lower the risk of leaking urine during pregnancy and after birth. If you are at risk of preterm birth, have a placenta problem or your doctor has given you a restriction, ask your doctor first.
When can I start Kegels after giving birth?
After a vaginal birth, if you have no pain and your doctor has not said otherwise, you can start with gentle squeezes from the first days. If you have stitches, keep it gentle enough that you feel no discomfort. Pelvic floor exercises are also helpful after a cesarean. Stop if it hurts. It is a good idea to ask your doctor about this at your postpartum checkup.