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  • Jennifer Kruger, PhD

Kegel Exercises in 2024: WHAT, HOW, AND WHEN

We're here to shout from the rooftops about the power of the pelvic floor – loud, proud, and unapologetic! While the conversation around pelvic floor health is getting louder, do you know the what, how, and when of Kegel exercises?

No? Well, let's dive in with some handy information:


Kegel exercises, or pelvic floor exercises, owe their name to Dr. Arnold Kegel, who first described them way back in 1948. When done correctly, these exercises target the pelvic floor muscles and can be incredibly effective. Mastering the correct squeeze-and-release technique is tricky, but the payoff is huge – as they can alleviate up to 80% of urinary incontinence symptoms!


Pelvic floor muscle training often gets described in confusing terms like "squeeze and lift as if you were stopping the flow of urine" or "imagine you're sitting on a marble, then tighten your pelvic floor muscles as if you were lifting the marble." No wonder it's easy to feel lost!

Here are two reliable ways to ensure you're working the right muscles:

  1. Consult a Healthcare Practitioner: A pelvic floor physiotherapist can provide feedback through a vaginal examination to ensure you're on the right track.

  2. Use a Trusted Device: A reliable pelvic floor training device, like femfit®, can guide you on whether you're contracting the correct muscles or engaging others.


Many women first become aware of their pelvic floor muscles during pregnancy and while the ideal time to start pelvic floor exercises is during pregnancy, engaging with your pelvic floor after the baby is born is equally important.

If you're unsure where those muscles are or how to contract them correctly, now is the perfect time to see a pelvic floor physiotherapist or get a trusted training device like femfit®.

"When" also applies whenever you experience leaks. Leakage is common but not normal, and it's not inevitable or a natural part of ageing. Pelvic floor muscle exercises can help. With the femfit® pelvic floor muscle trainer and app, you'll improve your pelvic floor muscle function. The app guides you through a twelve-week training program, so you know exactly what to do, how, and when to do it!

JUNOFEM and femfit® have got you covered with the WHAT, HOW, and WHEN of pelvic floor exercises. We are the most trusted pelvic floor muscle trainer on the market, check us out here!.


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