KEGELIT

Kegels, done right

Your pelvic floor is a hammock of muscle under your pelvis. It holds up your bladder, bowel and womb and keeps them closed until you choose. Like any muscle it weakens with pregnancy, birth, menopause, heavy lifting and time, and like any muscle it gets stronger with training.

1What it gives you

  • Fewer leaks when you cough, sneeze, laugh, run or jump. Training is the first thing UK guidelines (NICE) recommend for this.
  • Better support for your bladder and womb, before and after pregnancy.
  • In studies, women who trained reported more arousal and sensation, stronger orgasms and less pain during sex.
  • More control and less worry: you plan your day around what you want, not around where the toilet is.

2Find the right muscles

Sit or lie comfortably with your thighs, buttocks and belly relaxed. Imagine holding in wind and stopping the flow of pee at the same time. Squeeze those muscles and lift them up and in. That gentle lift is one Kegel.

You should feel a squeeze and lift inside while your belly, buttocks and thighs stay soft. If you are not sure, a pelvic health physiotherapist can check in one visit.

Don't stop your pee to practise. Doing that often can upset how your bladder empties.

3How to squeeze

Do

  • Squeeze and lift up and in, then hold for the seconds on the timer.
  • Let go completely when the timer says Relax. The release counts as much as the squeeze.
  • Breathe normally the whole time.
  • Can't hold to the end? Hold as long as you can, let go, and try again on the next one.

Don't

  • Don't push down or bear down, as if straining.
  • Don't hold your breath.
  • Don't clench your buttocks, thighs or belly.

4Long and quick squeezes

Long holds build strength and staying power. Quick one-second squeezes teach the muscles to react fast, and that is what stops a leak when you sneeze.

Use it in real life: squeeze just before you cough, sneeze, laugh or lift. Physiotherapists call this the Knack.

Kegelit starts lying down with short holds and works up to longer holds sitting and standing, the order physiotherapists use.

5When you'll notice it

Most women notice a first change after a few weeks. A real difference usually takes about three months of regular training. After that, keep going a few times a week to keep what you built.

!Stop and get checked if

  • You feel pain in your pelvis, during sex or when you squeeze.
  • Leaks, urgency or pressure get worse instead of better.
  • You are pregnant or recently gave birth: ask your midwife or doctor when and how to start.

For some women the muscles are too tight rather than too weak, and squeezing more makes it worse. A pelvic health physiotherapist can tell the difference.

Not medical advice. Based on NHS and NICE guidance and published trials.

Kegels, done right

Your pelvic floor is a sling of muscle between your legs, from the tailbone to the pubic bone. It supports your bladder and bowel, keeps them closed, and plays a part in erections and ejaculation. It weakens with age, surgery, long sitting and heavy lifting, and it gets stronger with training.

1What it gives you

  • Better bladder control and no more drips after you pee.
  • Stronger erections: these muscles help maintain blood flow. In studies, many men with erectile problems improved after a few months of training.
  • Better control over ejaculation. In a trial for premature ejaculation, a training programme helped most men last much longer.
  • Faster return of bladder control after prostate surgery, alongside your care team's advice.

2Find the right muscles

Sit or lie with your thighs, buttocks and belly relaxed. Squeeze as if holding in wind, and at the same time try to shorten your penis and lift your testicles. That inward lift is one Kegel.

In a study, these cues alone got more than 9 in 10 men squeezing the right muscles. Look down if you like: the base of the penis draws in and the scrotum rises.

Don't stop your pee to practise. Doing that often can upset how your bladder empties.

3How to squeeze

Do

  • Squeeze and lift up and in, then hold for the seconds on the timer.
  • Let go completely when the timer says Relax. The release counts as much as the squeeze.
  • Breathe normally the whole time.
  • Can't hold to the end? Hold as long as you can, let go, and try again on the next one.

Don't

  • Don't push down or strain.
  • Don't hold your breath.
  • Don't clench your buttocks, thighs or belly.

4Long and quick squeezes

Long holds build strength and staying power. Quick one-second squeezes teach the muscles to react fast.

Use it in real life: squeeze just before you cough, sneeze or lift. And after you pee, squeeze hard once to clear the last drops.

Kegelit starts lying down with short holds and works up to longer holds sitting and standing, the order physiotherapists use.

5When you'll notice it

First changes often show after two to six weeks. A real difference usually takes about three months of regular training. Keep going after that, a few times a week, or the gains fade.

!Stop and get checked if

  • You feel pain in your pelvis, between your legs or when you ejaculate.
  • You find it hard to relax these muscles, or symptoms get worse.
  • You've had prostate surgery: follow your care team on when to start.

Some men have muscles that are too tight rather than too weak. Then squeezing more makes it worse, and learning to relax is the treatment. A pelvic health physiotherapist can tell the difference.

Not medical advice. Based on NHS and NICE guidance and published trials.