Kegel Exercises: How to Do Them Properly (And When Not To)

Kegel exercises are still the most recommended ways to improve pelvic floor strength and function but now we are updating how we talk about the how, when and what.  advice. It is still about exercising the muscles correctly, using well known principles from exercise physiology, being consistent, and listening to your body. 

What Are Kegel Exercises?

Kegel exercises are a form of pelvic floor muscle training that involves lifting and squeezing, as well as relaxing the muscles that support your bladder, bowel and uterus.

These muscles are responsible for:

• Bladder and bowel control

• Supporting pelvic organs

• Core stability

• Sexual function

When they are strong and functioning well, you likely will not notice them. When they are weak or uncoordinated, symptoms like leaking or heaviness can start to appear.

What Do Kegel Exercises Help With?

Kegels are commonly used to improve:

• Urinary incontinence

• Leaking when running, coughing or sneezing

• Postpartum recovery

• Pelvic floor weakness

• Reduced bladder control

They are recommended as a first step because they are non-invasive and can be done anywhere.

But results depend on doing them correctly, and for long enough. .

How do I know I am doing my Kegels correctly?

One of the most common  reasons people do not see results is because they are not able to locate and activate  the right muscles. We  know this is true for at least 40% of women.  

But in 2026, you can take out  the guess work!  Femfit is able to ‘show’ in real time that the correct muscles are being activated so every exercise session is worth the effort. 

Step 1: Using my femfit It is important that you keep your tummy, thigh and buttocks relaxed. Start with lying down, a cushion under your knees is often helpful. Then lift, and tighten as if  are trying to stop the flow of urine  or holding in wind. Watch the bars on your femfit app, the message is to keep the purple bars higher than the black bar.  Note how that feels. 

Step 2: Moving through the exercises: Lift, and tighten for each contraction 

Focus on a gentle internal lift. Avoid clenching your glutes, tightening your abs or holding your breath.

Let go completely at the end of the contraction. Remember to breathe normally and dont hold your breath. 

Step 3: Follow the routine on the app Start with: The starter programme

• Follow the prompts, and watch the bars.  Keep the purple bar higher than the black bar. Relax in between contractions and sessions

• Become familiar with the exercise types

• Repeat as often as you like Repeat 10 times

Step 4: Train both strength and speed

Include:

• Slow and co-ordinated holds for endurance

• Quick contractions for moments like coughing or exercise

When Should You Do Kegels?

Kegels are most effective when they become part of your daily routine.  We recommend 12 weeks of training, to really make a difference for the muscle(s). 

The femfit app will guide you through the 12 week strength building programme.  This programme ensures all aspects of training the pelvic floor muscles are covered, and the exercise intensity is enough to make a difference. 

You can do them:

• Sitting at your desk

• Driving

• While watching TV

Avoid doing Kegels while urinating, as this can interfere with normal bladder function.

Why Kegels Alone May Not Be Enough

This is where pelvic floor advice has changed the most.

Not everyone needs to strengthen their pelvic floor. Some people actually have muscles that are too tight or overactive.

In these cases, doing Kegels without guidance can:

• Increase tension

• Worsen symptoms

• Delay improvement

Modern pelvic floor training focuses on:

• Strength and relaxation

• Breath and core coordination

• Functional movement patterns

It is about retraining the muscles, not just tightening them.

How Long Do Kegels Take to Work?

With consistent and correct practice:

• Many people notice improvement within 4 to 8 weeks

• Some may take up to 3 months

If you are not seeing results, it is often a sign that:

• The technique needs adjusting

• The pelvic floor needs a different type of training

A Smarter Way to Train Your Pelvic Floor

If you are unsure whether you are doing Kegels correctly, you are not alone. Many people struggle to feel the right muscles or stay consistent.

This is where guided tools can make a real difference.

The femfit pelvic floor trainer by Junofem is designed to help you:

• Learn the correct lifting technique

• Get real-time feedback on your pelvic floor engagement

• Build strength and control more effectively

Instead of guessing, you can actually see and feel whether you are activating the right muscles.

The Bottom Line

Kegel exercises still work, but only when they are:

• Done correctly

• Done consistently

• Appropriate for your body

  
  

Pelvic floor health in 2026 is about understanding how your body works and training it in a way that supports real, lasting results.