How to do kegels

Kegels are very easy to do once you learn how – it’s like riding a bike!

Isolate the muscle

The muscle you are working during kegels is called the PC muscle (pubococcygeus), and it’s the same muscle you use when you control the flow of urine. Think about when you go pee – then someone knocks on the door and you stop the stream of pee – that muscle that you contract to stop the flow of urine is the PC muscle. Try flexing it right now. You just did a kegel rep!

This is also the muscle you use to hold in a fart. If you haven’t found it yet, pretend you are holding in a poop – that’s the muscle. When you do these, try not to flex other muscles, like your stomach or thighs. It’s okay if you’re squeezing your butt hole (that’s part of the PC muscle), but don’t squeeze your butt cheeks.

pc-muscle-kegel-diagram

Variation

A kegel exercise routine will consist of contracting this muscle several times, at different lengths, and resting between reps. Try holding the muscle for 1 second. Try 3 seconds. Try 8 seconds. When you are new to this it is difficult and normal if you can only hold for a second or two. You will get better with time!

A workout routine will involve a few sets of these. For example, squeeze for 5 seconds, rest for 5 seconds, and do that 10 times. Now wait a minute and repeat the whole thing again. Some people prefer a static routine of 2 sets of 10 reps at 5 second holds, others come up with varying sets. Check out our suggested routine for both beginners and experts.

Also try doing these in different positions. Try standing up, sitting down, crouched, and in the fetal position. Try legs apart and legs closed. Some positions may be easier for kegeling than others.

Tips

  • Remember to breathe – holding your breathe during these will make it more difficult
  • You may get turned on while doing these. That’s fine, just go with it!
  • You’re only doing 2 things – tensing or relaxing those pee-stopping muscles.
  • It’s best to do on an empty bladder, so if you have to pee, go to the bathroom before.
  • As with any exercise, the more you stick with it, the better you become. Don’t give up if you don’t see results in a day – you’ll see results within a week!

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