Kegel and pelvic floor exercises: what they are and how to do them

The pelvic floor is a group of muscles stretching like a hammock beneath the pelvis. It supports the uterus, bladder and bowel and plays a part in bladder and bowel control. In pregnancy these muscles carry more load because of the baby's weight and hormonal effects; during birth they need to stretch.

What are Kegel exercises?

Kegel exercises are simple: you consciously tighten and release the pelvic floor muscles. Done regularly, they can help strengthen the muscles and lower the risk of urine leakage that may occur in pregnancy or after birth. They may also support recovery after birth.

Finding the right muscles

Because these muscles cannot be seen, finding them is the first step. Two common tips:

• Imagine holding back gas and gently lift the muscle around the anus upward.
• At the same time, imagine stopping the flow of urine and feel a squeeze inwards and upwards.

Focus on working only the pelvic floor, without tightening the belly, buttocks or thighs. Do not hold your breath while doing this. Use the stop-the-flow method only to get to know the muscles; do not repeat it on the toilet as a regular exercise.

How to do them

1. Choose a comfortable position: sitting, lying on your side or standing.
2. Tighten the pelvic floor upward and inward.
3. Hold for 3–5 seconds while you keep breathing.
4. Relax completely for the same length of time.
5. Do 10 repetitions, and repeat 2–3 times a day.

As you get stronger, you can build the hold up to 8–10 seconds. Relaxing matters as much as tightening: letting the muscle go completely also helps it stretch during birth.

The Kegel programme and building the habit

The Kegel programme in our app is designed to remind you of these sessions and to show the rhythm. Tying the exercise to daily routines helps too: you can do it while brushing your teeth, sitting in traffic, cooking or talking on the phone. Results may begin to show after a few weeks; patience and regularity matter.

Things to keep in mind

• Kegels may not suit everyone in every situation. If your pelvic floor is overly tense, tightening can make symptoms worse; if you have pain, talk to your doctor or a pelvic floor physiotherapist.
• Overdoing it can cause fatigue; if you feel pain, do less.
• You do not need to tighten the hips, belly or face.
• Practise not only tightening but also relaxing and breathing out, which matter in labour.

What you can do

• Keep up pelvic floor exercises throughout pregnancy and after birth.
• Try gently tightening the muscle before you cough, sneeze or lift something.
• If you have urine leakage, share it with your doctor; it is common and can be managed.
• If needed, get support from a pelvic floor physiotherapist.

When to contact your doctor

Speak to your doctor or midwife if you notice:

• Pelvic pain during or after the exercise that persists
• Frequent urination with burning or fever
• Not being sure whether you are tightening the right muscles
• Constant leakage of urine or stool
• A feeling of fullness or bulging in the pelvic area
• Vaginal bleeding, leaking fluid or regular, painful contractions

For heavy bleeding, call 112 (or your local emergency number). This article is for information only; your doctor's advice for your personal situation always comes first.