A Step-By-Step Guide To Do Kegel Exercises

Finding and activating your pelvic floor muscles is essential to performing Kegels correctly. We will go through this in detail and have you a Kegel Queen by the end!

Think of your pelvic floor as your 'lady hammock'. Your internal organs sit inside your pelvic floor basket and if it is not strong then this is when it can start cause issues. Your pelvic floor needs to be strong to hold up these organs. If your pelvic floor gets weak, then your internal organs can move and drop down. This can lead to bladder leaks and prolapses.


Diagram below shows a Normal pelvic floor anatomy and pelvic organ prolapse diagrams

pelvic floor prolapse images


Over 50% of women report having bladder leaks and over 50% of women over 50 years of age have a prolapse. That is a staggering amount of women. Unfortunately, due to inadequate education and support many are suffering in silence and are not aware that they can improve and yes, many could have been prevented..

So let’s jump right in.

Kegel exercises will not make you look better, but they will increase the strength that sustains the bladder, the bowel and the uterus. Good pelvic floor muscles can help protect against incontinence.

Arnold H. Kegel, an American gynecologist, created these exercises in the late 1940s as a nonsurgical method to prevent women from spilling urine. They also help men who suffer from incontinence.

Although Kegel exercises may seem easy for some, locating the proper muscles to train is not as easy for all women. One-third or more of women and men who perform Kegels work their abdomen, buttock, or inner thigh muscles.

Studies have shown that even when told how to do Kegel exercises, 50% will still do them incorrectly. This is because it is very hard to visualize these muscles. It takes time and practice to get them right. We teach this in our 4 Week Pelvic Floor Workout Programme.


What Are Kegel Exercises?

image describing what are kegel exercises

Kegel exercises, sometimes known as Kegels, are essentially squeeze and relaxation exercises that tighten the tissues in your pelvic floor. These are all the muscles that help to support the womb, bladder, and uterus. Note that the relaxation of the pelvic floor muscles is equally important.

Consider your pelvic floor muscles to be a hammock that holds everything together. Dr. Arnold Kegel, an American gynecologist, demonstrated that pelvic floor exercises efficiently strengthen pelvic floor muscles - thus the name Kegel exercises.

A Kegel is just the contraction and release of your pelvic floor muscles. When you urinate and try to stop mid flow this is where your pelvic floor muscles are. However, please only try this once as doing it too often can cause urinary infections. You can also use a finger to try and test or use our Pelvic Floor Kegel Weights that will teach you where your correct pelvic floor muscles are.


Kegels make your bladder, uterus, anus, and rectum work appropriately by strengthening your pelvic floor.


It also can support the recovery of your pelvic floor during pregnancy and delivery and the renewal of your vaginal strength following childbirth.


better sex and orgasms with stronger pelvic floor

Better sex, better ORGASMS! Dr. Ruth Westheimer, a world-renowned sex educator, explains this possible consequence of improved blood flow to the pelvis and genital area and the greater capacity of the vaginal muscles to tighten during the peak.

So, if there was ever a great reason to start your Kegels! Now is the time!


How to do Kegel Exercises Correctly?

Improve your technique. To do Kegels, consider standing up and imagine trying to hold in wind and wee at the same time. That is the area you want to be contracting. Start slowly, aim for 3 seconds each time, then rest for 3 seconds.


Maintain your concentration. For optimum benefits, only contract your pelvic floor muscles. Avoid flexing the muscles in your belly, thighs, or buttocks. Try not to hold your breath. Tip: If you count out loud, you physically cannot hold your breath! Give it a try now.

Aim for 2 to 3 sessions of 10 repetitions each every day.


Am I doing it correctly?

When performing Kegels, keep your tummy and hips calm. Check that you're not contracting your stomach or thigh muscles or holding your breath. No raised eyebrows either!:-)


How to do Kegel Exercise to tighten your vagina and pelvic floor muscles?

Pelvic floor muscle workouts can improve in the strengthening of the muscles for the uterus, bladder, and bowel. It can benefit both men and women who are experiencing urinary or bowel problems.

When you need to urinate again, start and then stop. Let your vaginal, bladder, and anus muscles tighten and slide up. These are all the muscles of the pelvic floor. You have completed the exercise correctly if you feel them tighten.

Like we said earlier. This should just be done once as repeated holding of your urine can cause urinary infections. When you can locate the muscles correctly, repeat the workouts while sitting or standing, but NOT when urinating.

If you're still unsure if you're tightening the proper muscles, the following advice may be helpful:

Women: Put your index finger inside your vagina. Tighten your muscles as though you were retaining your pee and wind at the same time, then relax. The muscles should tense and generally move.
Our Secret Whispers Kegel Weights when inserted teach you where your correct pelvic floor muscles are and how to do your Kegels correctly. Taking away all the guesswork!

 Men: Insert a finger inside your rectum. Squeeze your muscles as though you were retaining pee and wind, then relax. The muscles should tense and move up and down.


How can I tighten my pelvic floor muscles fast?
The short answer is possibly. It very much depends on the current strength of your pelvic floor and if you are dedicated to doing your Kegels every day. Many women see results in just 2 weeks and for others it can take a few months. Remember that your pelvic floor is a muscle like any other and it takes time to build up the strength. But, the results are so worth it!

Remember that once you have mastered the Slow and Fast Kegel techniques (that we will explain below) you can do your Kegels ANYWHERE and at ANYTIME!


The Different Types Of Kegels

There are 3 different types of Kegel exercises; Slow, Fast, and the Knack. It is so worth spending some time getting these techniques correct. 

#1. The Slow Kegel Exercise Technique

how to do a slow kegel exercise

#2. The Fast Kegel Exercise Technique

how to do a fast kegel exercise

#3. The Knack Kegel Exercise Technique

This method can be 98% effective so give it a go!
the knack kegel exercise technique

Examples of Kegel exercise:

Lying Down:
Lying down is a terrific place to start, especially for beginners, because your muscles don't have to oppose the force of gravity like they do when you're upright. Once you've identified your pelvic floor muscles, lie on your back with your knees bent and slightly apart and perform your Kegel exercises.

Sitting Down:
Doing Kegel exercises while sitting is another good option. The strength gains and practice are more applicable to your everyday life (after all, most of us spend most of our waking hours upright, not laying down, even if we occasionally wish we were!).

According to research, the optimal position to sit is with your lower back bent inward toward your belly button.

Standing :
Standing with your feet hip-width apart and your toes pointed slightly inwards allows you to focus on your pelvic floor while avoiding tensing your inner thighs. It would be best if you also took care to activate your pelvic floor muscles rather than your glutes or abdominals. Maintain an erect posture and prevent sagging, just as you would when sitting.


How to do Kegel exercise for an overactive bladder?

Did you even know your bladder is supported by muscles in your pelvic floor? If these muscles are weak, you may suffer with overactive bladder (OAB) symptoms. However, there are exercises you may do—Kegel exercises—to assist strengthen these muscles.

Including Kegel exercises in your everyday regimen may aid in the strengthening of your pelvic muscles. It may also help with your bladder issues.

  • Find your pelvic floor muscles.
  • Engage the muscles you use as we described above.
  • Hold the Slow Kegel exercise for up to a maximum of 10 seconds squeeze.
  • Then take 5 full seconds to relax.
  • The finish with 10 Fast Kegels. That's the end of it. 10 times each through the workout. It should just take a few minutes if done correctly.
  • Aim for 2 to 3 sets every day.

Try to execute one set of ten repetitions three times a day, or follow the recommendation of your healthcare practitioner.


How should I perform Kegel exercises for a prolapsed uterus?
Your doctor may recommend you to a physical therapist if you have a prolapsed uterus. Pelvic floor treatment may be personalized to your specific needs, and your progress can be tracked.

  • Begin by deciding on a position:
  • Sit up straight with your feet on the floor and your legs slightly apart.
  • Lie down on your back with your legs bent and your legs on the mattress or floor.

A Kegel Weights Kit may be added to your regimen to ensure that the right muscles engage as you workout. This will allow you to make the most of your efforts.


How many times a day to do Kegel exercises?
Work your way up to one set of ten Slow Kegels, followed by 10 Fast Kegels -  2 or 3 times each day.


How to do Kegel exercises for beginners?
Our Kegel weights are excellent for beginners. The weights start at 40g and every 2 weeks you just increase the weight until you get to step 6 which is 90g and Oh my! The difference is incredible. The weights are fantastic for those who are unsure how to do their Kegel exercises too as our weights teach you how to do your Kegels correctly while at the same time challenging your pelvic floor to strengthen it.

One of the many reviews from our last 28 Day Pelvic Floor Challenge:


If this is too difficult, lower the number of repetitions to a level that is acceptable for you. Try to do a Kegel set three times each week, on alternative weekdays. As you advance, you may increase the time of both the contraction and the relaxation to up to 10 seconds. 

It is understood that, as with any exercise, it may take a couple of weeks to see effects – but each exercise session brings you closer to ideal pelvic health. That's all there is to it when it comes to Kegels. Which one are you waiting for now? Start improving your pelvic health today!

Best Pelvic Floor Trainer UK

Kegel Weights Pelvic Floor Muscle Strengthener by Secret Whispers


50% of women have problems with their pelvic floor. Don't suffer silently. Stop bladder leaks caused by laughing, sneezing, coughing, or running.


This Kegel Weights Pelvic Floor Muscle Strengthener  can help you avoid and treat prolapsed uterus, bladder, and bowel. Prepare for pregnancy without worry, improve poor bladder control, and recover quickly after childbirth.


It comes with stylish designs- Lab tested soft silicone, Latex, BPA, and Phthalate Free, Hypoallergenic, and 100% Waterproof to provide the greatest standards of cleanliness. Bonus – white carry bag and little instruction card for travel, gym, and a thorough informative step-by-step e-Book to walk you through every element of the pelvic floor that you will need to know

RECOMMENDED GYNAECOLOGISTS, NURSES, PELVIC FLOOR PHYSIOTHERAPISTS AND WOMEN WHO USE OUR WEIGHTS - The 6 Step Progressive Weight Loss Program activates the CORRECT pelvic floor muscles to quickly tone and tighten! There are no complicated gadgets here. Simply insert, wear for 15 minutes each day, do your Slow and Fast Kegels while wearing them and job done! Wearing your weights while you multi task too!

Why Secret Whispers Kegel Weights Kit is the solution for you

So, whether you have minor 'oops' moments, leak frequently, have a mild/moderate prolapse, and want to be capable of preventing problems, our Kegel Weights are for you.


  • Improve your bladder control quickly.
  • Preventing and improving prolapse.
  • They are quite easy to use.
  • It's super soft and simple to insert.
  • It only takes 15 minutes every day.
  • Easy to clean, made of clinical soft silicone, free of latex, BPA, and phthalates, hypoallergenic, and completely waterproof.
  • We also have a private womens only community where you can get support from women just like you.


Best at home pelvic floor trainer:

The Kegel Weights Equipment is the greatest at-home kit since it is so simple to use. No prescription is needed and at only £39.99 they are perfect for home use with clear step by step instructions and they last for life too!


  • We call our pelvic floor weights – ‘The Dumbbell For Your Pelvic Floor’. They work exactly like a dumbbell does to strengthen and tone your bicep. The best pelvic floor workout.
  • They are really easy to insert.
  • It includes step-by-step directions as well as a workout routine to follow.
  • The customer service is the best you could want.

physio recommended for pelvic floor strengthening

Best budget pelvic floor trainer :

The best budget pelvic floor trainer kit that comes with four separate small weights that together produce a 6 step progressive weight programme.


When you insert your weights, gravity urges the dumbbells to slip down, however after you insert them, the CORRECT pelvic floor muscles must engage to keep them in place. This is why they work. They teach you what exactly and where your pelvic floor muscles are.


The weights will also educate you how to perform a proper Kegel exercise.

pelvic floor strengthener UK

Best pelvic floor trainer for stress incontinence:

The Kegel Weights can help you control incontinence, exercise the correct pelvic floor muscles and gradually strengthen your pelvic floor.


To find out more you can read our other blogs:

6 Ways To Remember To Do Your Kegels

Things Every Vagina Should Know About Kegels

Frequently Asked Questions About Kegel Weights

You can also join our fabulous womens only private Facebook Group 

Fancy a FREEBIE? Download our FREE guide The easy way to get a stronger pelvic floor 

Any questions? Just email us at support@secretwhispers.co.uk and we will get straight back to you.    


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