How to Do Kegel Exercises: 3 Rules to Follow If You Want Results — Finding the Muscle, Timing, and Duration

At a glance

• Kegel exercises build strength and endurance in the pelvic floor muscles, which support the bladder, urethra, vagina, and rectum from below, by repeatedly squeezing and relaxing them.
• To get results, follow three rules: ① find the right muscle, ② relax for as long as you squeeze, ③ keep going for weeks at a time.
• If leaking urine or a feeling of vaginal looseness stays the same after months of exercise, or if you feel pain while exercising, see a doctor to check your condition.

Kegels look easy when you first learn them, yet many people feel nothing has changed after several weeks. That is because learning the movement even slightly wrong can mean working the wrong muscles. This post explains which muscle to use, how many seconds and how many times to do it, and when you can expect to judge whether it is working.

Which muscle do I squeeze during Kegel exercises?

The pelvic floor muscles are invisible and rarely used on purpose in daily life, so if you start without knowing where they are, the exercise easily turns into tensing your belly.

The muscles you use to stop the flow of urine midway, or the ones that tighten around the anus when you hold in gas, are your pelvic floor muscles. Use this only to locate them; do the actual exercise at other times, not while urinating. Stopping your urine flow repeatedly is not recommended.

• Check with your hands — Place one hand on your lower belly and the other on your buttocks, then squeeze. If the muscles under both hands harden, you are using your abs and glutes, not your pelvic floor.
• Don't hold your breath — Holding your breath while squeezing raises the pressure in your abdomen, which actually pushes the pelvic floor downward. Keep breathing normally while you squeeze.

How many seconds and how many times should I do Kegels?

Once you have found the muscle, the next step is timing the squeeze and the release. Many people focus only on squeezing and rush through letting go.

1. The basic version — Repeat squeezing and relaxing for the same length of time. Start with about 3 seconds of squeezing and 3 seconds of rest, and gradually lengthen the squeeze as you get used to it.
2. Repetitions — A common recommendation is a set of about 10, repeated several times spread throughout the day.
3. Quick contractions — Some people add fast squeeze-and-release movements. These train how quickly the muscles react when abdominal pressure suddenly rises, such as when you cough or sneeze.

If you move to the next squeeze before fully relaxing, the muscle stays tense. When the pelvic floor is already overly tense, squeezing exercises can actually make symptoms worse, so if you have pain, it is safer to see a doctor before doing more.

When will I start to feel the effects of Kegel exercises?

Kegel exercises do not show results in a few days. As with any strength training, you need to keep going for at least several weeks to a few months before you can judge any change.

• Pair it with a habit — Because the movement is invisible, it is easy to forget. Linking it to something you do every day, like brushing your teeth or waiting at a traffic light, means fewer missed days.
• Don't overdo it — When the muscles get tired, contractions weaken and other muscles take over, and the wrong pattern becomes a habit. A small number of correct repetitions every day is better.

Why care and treatment differ depending on the type of incontinence is explained in Treating urinary incontinence: why you need to identify the type first (in Korean).

Frequently asked questions

Do I have to do Kegels lying down?

Lying down is recommended when you first look for the muscle, because it is easier to feel. Once you are used to it, you can do them sitting or standing, and practicing in everyday positions helps in real-life situations.

Can I practice every day by stopping my urine flow?

Use it only once to find the muscle, not as a repeated exercise. Stopping often while urinating can affect how your bladder empties.

When can I start after giving birth?

It depends on how you delivered and how you are recovering, so the most accurate answer comes from your postpartum checkup. Don't push yourself to start while you still have perineal pain or an unhealed wound.

When should I see a doctor?

If leaking urine or a feeling of vaginal looseness stays the same after months, or if exercising causes pain, consult an OB-GYN, a women's health clinic, or a urologist rather than changing the method on your own. The cause may not be muscle weakness, and you can have your pelvic floor use properly assessed.

Before your visit, it helps to write down when you noticed what changes, how many times a day you feel discomfort, whether you have given birth and how, and how long and in what way you have been doing Kegel exercises.

Related posts

• Treating urinary incontinence: why you need to identify the type first — stress, urge and mixed (in Korean)
• Vaginal laxity symptoms: what to know before vaginal tightening surgery (in Korean)
• Can a lingering cold cough make urinary incontinence worse?

Sources

• Korea Disease Control and Prevention Agency, National Health Information Portal — Women's health information
• Korean Society of Obstetrics and Gynecology — Women's health information
• Korean Urological Association — Voiding dysfunction information

Symptoms and their course vary from person to person. Please consult a medical professional for an accurate diagnosis and treatment.