Kegel
The Kegel is a small, internal movement: you squeeze and lift the pelvic floor, the sling of muscle at the base of the pelvis, and then let it go fully. It needs no equipment and is practised as slow held lifts and short quick lifts, lying, sitting or standing.
Also called: Kegel Exercise, Pelvic Floor Squeeze, Pelvic Floor Contraction, Pelvic Floor Muscle Training · Equipment: bodyweight · Pattern: isolation
Step by step
- Get comfortable lying on your side, sitting upright or standing. Let your shoulders, jaw and tummy soften.
- Find the muscles by gently squeezing and drawing up inside, as if you were holding in wind and holding in a wee at the same time. This is a practice movement, not something to try while using the toilet.
- Breathe in and let your belly and pelvic floor soften.
- As you breathe out, squeeze and lift the pelvic floor gently up and in. Keep your buttocks, inner thighs and tummy relaxed, as the movement happens inside.
- For a slow lift, hold the squeeze while you keep breathing normally, for as long as the lift stays clear, then let go fully.
- For a quick lift, squeeze and lift briskly, then let go straight away.
- Rest for a breath or two between lifts, so the muscles have fully let go before the next one.
- Squeeze and lift, gently up and in, then let go fully
- Breathe out as you lift and keep breathing throughout
- Keep your seat, thighs and tummy soft
- Slow holds and quick lifts both count
- The letting go matters as much as the lift
- If anything feels uncomfortable, your healthcare provider is the right call
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Pelvic floor (levator ani): pubococcygeus / puborectalis / iliococcygeus | Prime mover | B |
| Transverse abdominis: diaphragm (respiratory partner) | Stabiliser | C |
| Transverse abdominis | Dynamic stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bearing down instead of lifting
Fix: Think up and in as you breathe out, with no pushing down.
Holding the breath
Fix: Breathe out as you lift and keep breathing gently through each hold.
Squeezing the buttocks, thighs or tummy
Fix: Let the seat, thighs and tummy stay soft, as the movement happens inside.
Never fully letting go
Fix: Let go completely and rest for a breath or two before each new lift.
Holding past a clear lift
Fix: Hold only while the lift stays clear, then let go and rest.
What the research says
Rehab & prehab · first choiceGeneral fitness · first choiceEndurance
- Two kinds of lift — Physiotherapy guidance commonly describes two kinds of pelvic floor practice: slow, held lifts that build gradually towards around 10 seconds, and short, quick lifts. Each lift is followed by a full release.
- Quality over count — Guidance places more weight on a clear lift and a complete release than on the number of repetitions. Many people find it takes a little practice to feel the muscles working.
- Through the day — Some people practise short sessions at different times of day, lying, sitting or standing. No equipment or special setting is needed.
- Individual plans — Published guidance suggests seeking professional guidance (for example a pelvic health physiotherapist) for an individual plan, including checking that the lift is being done as intended.
- Progression — A common next step is the pelvic floor elevator, which works through the same lift in stages. There is no direct research comparing the two.
Log the kegel in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.