Kegel Exercise

Pelvic floorBodyweight

An isolated pelvic floor exercise performed lying down. Improves pelvic floor awareness, control, and muscle tone.

How to do it

1Lie on your back with knees bent, feet flat on the floor, and completely relax your entire body.

2Locate the target muscles by squeezing as if stopping the flow of urine.

3Contract and lift your pelvic floor muscles up and in, keeping your glutes and abs completely quiet.

4Hold the squeeze for a few seconds while continuing to breathe normally.

5Slowly and completely release the muscles for an equal rest before the next rep.

Common mistakes

Flexing your abs, glutes, or thighs instead of isolating the pelvic floor.

Bearing down or pushing outward instead of pulling up and in.

Holding your breath while contracting.

Breathing

Maintain smooth, natural breathing—do not hold your breath during the contraction.

Make it harder or easier

To simplify, hold the contraction for just 1–2 seconds.

To progress, increase your hold time to 5–10 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.