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What Does The “Perfect Kegel” Feel Like?

One of the best exercises for women to perform regularly are “Kegels.”

We’re encouraged to add these pelvic floor muscles exercises to our daily routines, since they can help strengthen the important structures that help us manage several key bodily functions.

You’ve most likely heard of Kegels, but do you know how to do them properly? What does the “perfect Kegel” feel like? Let’s explore these important exercises, so you can be sure you’re actually doing a Kegel.

What is a Kegel?

Also known as pelvic floor muscles exercises or pelvic floor training, a “Kegel” is named for Dr. Arnold Kegel, a gynecologist who first described this type of exercise in 1948. Kegels involve strengthening your pelvic floor muscles by tightening and then releasing them.

Through his research, Dr. Kegel was able to show that these particular exercises could help to prevent pelvic health conditions, including stress urinary incontinence and pelvic organ prolapse.1

Now, Kegel exercises are an integral part of therapy for many pelvic conditions, in part because they are easy to implement as part of a daily routine. The fundamental rules as described by Dr. Kegel are:1

  1. Identify the appropriate muscles to contract — the same muscles that help you stop the flow of pee, or hold in gas.
  2. To contract those muscles in the correct way.
  3. To repeat the cycle several times. 

We’ll get into more details on the proper technique later in this article.

Why Are Kegels Important?

To understand why Kegels are a valuable exercise, it’s important to first understand the muscles involved in Kegels — known as the pelvic floor.

The pelvic floor is the term used to describe the muscles and ligaments that form a hammock-like structure, supporting the organs in your pelvis. That includes your bladder, bowel, uterus and vagina. Besides holding your organs in place, your pelvic floor muscles also assist with key bodily functions like peeing, pooping and sex, as well as pregnancy and giving birth.2

The pelvic floor muscles, for instance, contract to hold in urine and stool until you get to the bathroom, and then they relax to allow the removal of that urine and stool. You typically don’t have to think about it. The voluntary contractions of these muscles also contribute to sexual sensation and arousal, and the pelvic floor provides support for the baby during pregnancy and childbirth.3

Kegel exercises are a way to keep your pelvic floor muscles “fit,” in the same way that lifting weights strengthens other muscles in your body. Pelvic floor exercises are a way to keep those muscles strong and give you better control over your bladder and bowels.2 They can be both preventative and as a treatment for pelvic floor issues like stress urinary incontinence (SUI).

Who Can Benefit From Kegels?

You likely don’t even think about any of these functions until something goes wrong, like when the pelvic floor muscles are weakened. A number of factors can lead to weakened pelvic floor muscles, such as:4

  • Pregnancy
  • Childbirth
  • Surgery
  • The natural process of aging, since menopause can lead to weakened muscles in general. 
  • Too much straining from constipation, or a chronic cough
  • Being overweight, which adds pressure to the muscles

When your pelvic floor muscles are weakened, a number of issues can arise. For instance, if you leak a few drops of urine while sneezing, laughing or coughing, you could be suffering from SUI. Another condition known as fecal incontinence is when you leak stool due to weakened muscles. There’s also a risk of organs dropping out of place, known as pelvic organ prolapse. 

Pelvic floor exercises can serve as a form of treatment for these conditions, or as a preventative measure to reduce the risk of issues like prolapse. In fact, research shows that pelvic floor exercises can give you better control over your bladder and bowels, and prevent your pelvic muscles from getting weak. Kegels can support a positive recovery from childbirth and surgery, and in fact can be done by women of any age. 

How Do I Perform Kegels?

It is important to make sure you’re doing Kegels properly. If you’re not sure, you can ask your healthcare professional for advice and guidance, or enlist the help of a pelvic floor physical therapist who can guide you to the proper technique for Kegels.

Follow these steps to perform Kegels:2

  1. First, find the correct muscles. There are a few ways to do this, such as by squeezing the muscles you use to hold in urine, or to prevent the passing of gas. 
  2. Start by tightening those muscles for three seconds, then relaxing for three seconds. This is one Kegel. Build up to 10 repetitions or one set. 
  3. Start with one set in the morning and one set at night, and then try increasing the numbers as you gain strength. For instance, hold the contraction for five seconds, followed by five seconds of relaxing.
  4. Finally, increase the number of sets to three times a day.

Start by lying on your back on the floor, with your knees bent, and one hand on your abdomen. Once you build up to three sets per day, it’s suggested you perform Kegels in three positions: lying down, sitting, and standing. It’s believed that using the three different positions is the best way to fully strengthen the muscles.5

What Does The “Perfect Kegel” Feel Like?

So what does a “perfect Kegel” feel like? Here’s how you can know you’re doing Kegels properly by contracting the correct muscles:4

  1. When you squeeze the muscles, you should notice a slight pulling feeling in your rectum and vagina. 
  2. Place your finger into your vagina and squeeze — if you feel tightness around your finger, you’ll know you’re squeezing your floor muscles. 
  3. You can lay down and place your hand on your lower abdomen. You should feel the contraction of those deep muscles when you perform a Kegel.

Am I Doing Kegels Properly?

Using a clinically proven tool can help you ensure you’re performing Kegels correctly.

One innovative solution is Gynesis Pelvic Floor Trainer Shorts.

Gynesis supports women in strengthening their pelvic floor muscles through a simple, effective, external solution. Unlike temporary fixes like pads or invasive internal products, Gynesis strengthens the pelvic floor over time by using Multipath Technology to deliver 180 precise Kegels per session.

How does it work?

  • Gynesis uses advanced neuromuscular electrical stimulation (NMES) to send gentle electrical pulses to your pelvic floor muscles, triggering natural contractions.
  • The exclusive Multipath Technology ensures stimulation reaches multiple areas of your pelvic floor for a comprehensive workout.
  • The shorts are comfortable and FDA-cleared, allowing you to perform pelvic exercises at home in just 30 minutes per session.
  • The electrical impulses are adjustable for a customized experience, making pelvic floor training effortless and effective.

Gynesis offers a long-term solution for stress urinary incontinence, helping women regain bladder control and confidence. Whether you’re dealing with postpartum recovery, bladder urgency, or nighttime disruptions, Gynesis provides an easy and efficient way to strengthen your pelvic floor without requiring doctor visits or prescriptions.

What to Avoid When Doing Kegels

There are a few things to avoid when you perform Kegels:

  • Doing Kegels should not hurt. If you feel pain in your stomach, lower back or head, either during or after performing these exercises, you could be clenching the wrong muscles, or holding your breath.
  • Be sure you’re not tightening your stomach, thighs, or other muscles. 
  • Make sure you fully relax the muscles between contractions, because the exercises must include a full range of contraction and relaxation to be effective. If you don’t properly relax the muscles, they can become tight, leading to another condition known as hypertonic pelvic floor.

If you don’t think you are contracting the proper muscles, or you feel pain or discomfort, then it’s worth seeking the guidance of a healthcare provider to be sure you are performing Kegels correctly.

How Do I Know Kegels Are Working?

You should notice the benefits of Kegels gradually over several weeks. Signs that your pelvic floor is getting stronger include:2

  • You don’t leak pee as often.
  • You experience none or very few “accidents.”
  • You don’t feel a frequent urge to pee or poop.
  • You feel in better control of your bowels and bladder.
  • You can easily perform Kegels correctly.

Ask Your Doctor 

If you want to know more about your pelvic floor muscles, if you suspect you have a pelvic floor disorder like incontinence, or you’d like to learn the proper technique for performing Kegels, use our Physician Finder to find a doctor near you with expertise in women’s health. Don’t wait until a little annoyance becomes a big problem. Pelvic floor muscle exercises are a valuable addition to any woman’s health care routine.