Leaks when you sneeze or weak core during workouts? Kegels are a quick, no-equipment move that can help. They strengthen the pelvic floor muscles that support your bladder, bowel, and sexual function. You can do them anywhere—sitting, standing, or lying down.
First, find the pelvic floor. For women, try stopping urine midstream once (don’t make it a routine test). For men, tighten the muscles you use to stop passing gas or stop the flow of urine. That squeezing feeling is your pelvic floor.
Now the technique: squeeze those muscles for a count of 3 to 5 seconds, then relax for the same amount of time. Breathe normally and avoid tightening your belly, buttocks, or thighs. Aim for 10 reps per set. Start with 3 sets a day and work up as the muscles get stronger.
Be consistent. Do Kegels daily—most people notice improvement in 4 to 8 weeks. Track progress by how long you can hold a squeeze and how many repetitions feel secure without extra strain. Gradually increase hold time up to 10 seconds as comfort improves.
Avoid these errors: holding your breath, pushing down instead of squeezing up, and overdoing it until muscles ache. If you brace your stomach or clench your butt, you’re not targeting the pelvic floor. If Kegels make pain or worse symptoms, stop and talk to your healthcare provider.
Kegels aren’t one-size-fits-all. For new moms, start gently after your doctor clears you. For postmenopausal people, pelvic floor training still helps but may pair better with hormone or physical therapy if tissues feel weak. Men can use Kegels to help urinary control after prostate surgery and to improve sexual stamina.
Want variety? Try quick squeezes—rapid 1-second contractions for 10–15 reps—to build fast-twitch control, plus longer holds for endurance. Incorporate Kegels into daily moments: during your commute, while brushing teeth, or waiting in line. That makes consistency simple.
If you struggle to feel the muscles, pelvic floor physical therapists can give hands-on guidance, biofeedback, or internal techniques to teach proper activation. They’re especially helpful when symptoms persist or if you have pelvic pain.
Final tip: treat Kegels like any workout—start slow, be regular, and increase intensity gradually. With the right technique and patience, Kegels can cut leaks, reduce urgency, and improve comfort during activity. If symptoms don’t get better after 3 months, check with a clinician for next steps.
