Kegel exercises help people who have bladder leaks. They are simple, need no special equipment, and can be done almost anywhere.

But there is an important thing to know: Not all Kegel exercises are the same.

Doing a few quick squeezes each day may not be enough. To get the most benefit, you need to use the right muscles, use good form, and practice different types of pelvic floor exercises.

What Are Kegel Exercises?

Kegel exercises strengthen the pelvic floor muscles. These muscles help support your bladder and urethra, which is the tube that carries urine out of your body. Strong pelvic floor muscles can help improve bladder control.

Kegel exercises may be especially helpful for people who leak urine when they cough, sneeze, laugh, lift, or exercise.

But simply being told to “do your Kegels” does not always teach you how to do them correctly.

Start With the Right Muscles

The first step is learning how to find your pelvic floor muscles.

A Kegel should feel like you are gently lifting and closing the muscles around the vagina or rectum. It may feel like you are trying to stop yourself from passing gas or keep urine from leaking.

You should generally avoid squeezing your abdominal muscles, tightening your thighs, or holding your breath.

Learning the correct contraction is important because repeatedly exercising the wrong muscles is unlikely to strengthen the pelvic floor effectively.

While doing a Kegel:

  • Keep breathing normally
  • Try not to tighten your stomach
  • Try not to squeeze your thighs or buttocks
  • Focus on gently lifting the pelvic floor muscles

Using the right muscles is important. If you squeeze the wrong muscles, your pelvic floor may not get stronger.

Your Pelvic Floor Needs Strength and Endurance

Your pelvic floor does more than make one strong squeeze. It also needs to stay strong for several seconds and react quickly when needed.

That is why a good pelvic floor program may include two types of exercises.

Slow squeezes help build strength and endurance. You gently tighten the pelvic floor, hold the squeeze for a few seconds, then fully relax.

Quick squeezes help your muscles react fast. These may be useful when you suddenly cough, sneeze, laugh, or feel a strong urge to urinate.

Both types of exercise can be helpful.

When You Squeeze Matters

Learning when to use your pelvic floor muscles is also important.

Some people leak urine when they cough, sneeze, laugh, lift something, or exercise. It may help to gently tighten your pelvic floor right before and during these activities.

This is sometimes called “The Knack.”

Pelvic floor exercises may also help when you have a sudden strong urge to urinate. A few quick pelvic floor squeezes may help calm the urge and give you more time to reach the bathroom.

More Kegels Are Not Always Better

Doing more Kegels does not always mean better results.

Like other muscles in your body, your pelvic floor needs the right amount of exercise and time to relax.

Some people may also have pelvic floor muscles that are too tight. In that case, doing more strengthening exercises may not be the right treatment.

The goal is not to do as many Kegels as possible. The goal is to help your pelvic floor muscles work better.

What Does a Good Pelvic Floor Program Include?

A good pelvic floor training program can teach you how to:

  • Find the correct pelvic floor muscles
  • Squeeze the muscles the right way
  • Breathe normally while exercising
  • Fully relax between squeezes
  • Practice slow, longer squeezes
  • Practice quick squeezes
  • Use your pelvic floor before coughing, sneezing, lifting, or exercising
  • Use pelvic floor exercises to help manage urinary urgency
  • Slowly increase your exercises as you get stronger

A complete bladder wellness plan may also include bladder training, healthy bathroom habits, lifestyle changes, and other treatments.

The Bottom Line

Kegel exercises can help, but doing them correctly matters.

Good pelvic floor training is about more than squeezing the muscles over and over. The right technique, timing, and exercise plan can make a big difference.

If you have bladder leaks, strong urges to urinate, frequent urination, or other bladder problems, a trained healthcare professional can help you learn the right exercises for your body.

At Urology Health, pelvic floor muscle training is part of a larger approach to bladder wellness. We help patients learn what exercises to do, how to do them correctly, and when to use them in daily life.

When it comes to Kegels, better technique matters more than simply doing more.