You do a Kegel exercise correctly by coordinating three muscle actions at once: the clitoral nod, the anal wink, and an inward lift of the perineal body, while exhaling and holding the contraction for a count. Getting this right is what stops leaks, eases delivery, and improves sexual function.
What Are the Key Takeaways for Doing Your Kegel Exercise Correctly?
- A correct Kegel exercise combines three actions: the clitoral nod, the anal wink, and a lift of the perineal body.
- Pelvic floor exercises should include both slow Kegels (3 to 15 second holds) and quick Kegels (1 to 2 second holds).
- The most common kegel mistake is holding your breath instead of exhaling and counting through the hold.
- A proper kegel breathing technique, exhale and count aloud, keeps every rep effective.
- Consistent practice, not sporadic effort, is what actually strengthens pelvic floor muscles over time.
- Visualization helps you connect to muscles you can’t easily feel or see.
What Topics Does This Kegel Guide Cover?
- What Are the Three Actions of a Correct Kegel Exercise?
- What Is the Difference Between Slow and Quick Kegels?
- How Should You Breathe During a Kegel Exercise?
- How Can Visualization Help You Master the Kegel Exercise?
- What Do People Ask About Kegel Exercises?
What Are the Three Actions of a Correct Kegel Exercise?
A correct Kegel combines a clitoral nod, an anal wink, and a lift of the perineal body, together. A mirror is the best biofeedback tool for learning to see these three movements at once.
The clitoral nod is a downward nodding motion of the clitoris. The anal wink is a contraction that makes the anus visibly wink inward. The perineal body, the area between your vagina and anus, moves inward and upward toward your head.
Don’t worry if you can’t see all three actions right away. I walk clients through this exact progression in my Four Steps to the Perfect Kegel Checklist, which is the fastest way to master it.
What Is the Difference Between Slow and Quick Kegels?
Slow Kegels build endurance; quick Kegels build reflex strength, and you need both. Every complete set of pelvic floor exercises should include each type.
Slow Kegels are held anywhere from 3 to 15 seconds depending on your current strength. Quick Kegels are short contractions lasting just 1 to 2 seconds. Training both ranges is how you strengthen pelvic floor muscles for lasting power, continence, and sexual response.
Always fully relax the vaginal muscles after each contraction. Contracting the pelvic floor without adequate rest between reps can create tension-related issues over time.
How Should You Breathe During a Kegel Exercise?
Exhale as you lift and contract, and count aloud while you hold. This kegel breathing technique is what separates an effective Kegel from a wasted one.
Counting aloud during the hold keeps you from unconsciously holding your breath, which is the single most common kegel mistake I see in clinic. Breath holding creates unnecessary pressure and works against the muscles you’re trying to train.
Practicing Kegel breathing on its own for 5 minutes a day trains the pattern until it becomes automatic. Once the breathing is automatic, every Kegel you do afterward is more effective.
How Can Visualization Help You Master the Kegel Exercise?
Visualization helps you connect to pelvic floor muscles you can’t easily see or feel. In my clinical experience, this is often the missing piece for women who feel like they’re “doing it wrong.”
The pelvic floor muscles support your organs, control your bladder, contribute to sexual function, and act like a sump pump for your core. Many women simply can’t feel these muscles well enough to isolate them on command.
My go-to image for clients: close your eyes, and as you do your Kegel, imagine your vagina is a vacuum picking up a piece of lint off the floor, pulling it up and holding it there. Practice this visualization consistently and the movement starts to click.
What Do People Ask About Kegel Exercises?
How do I know if I’m doing a Kegel correctly?
Use a mirror to check for the three signs: a downward clitoral nod, an anal wink, and an inward lift of the perineal body happening together. If you only see one or two movements, slow down and focus on isolating the missing one before adding speed.
How long should I hold a Kegel contraction?
Hold slow Kegels for 3 to 15 seconds based on your current strength, and quick Kegels for just 1 to 2 seconds. Always fully release and rest between contractions rather than stacking reps back to back.
Can Kegels be done during pregnancy?
Yes, Kegel exercises are commonly recommended throughout pregnancy to support continence and prepare the pelvic floor for delivery. Talk with your provider about timing and intensity if you have any pregnancy complications.
What happens if you hold your breath during Kegels?
Holding your breath creates downward pressure that works against the lifting action you’re trying to train. Counting aloud during the hold is a simple way to keep breathing and avoid this common mistake.
Why can’t I feel my pelvic floor muscles when I try a Kegel?
Many women struggle to isolate muscles they’ve never consciously activated before. Visualization techniques, like imagining the vagina drawing up a piece of lint, combined with mirror feedback, help most women make the connection within a few sessions of practice.
Need more help putting this into practice? Read the Four Steps to the Perfect Kegel Checklist for a step-by-step walkthrough. (Link destination pending confirmation, see Publisher Notes.)
What Else Should You Read About Kegels and Pregnancy?
Isa Herrera, MSPT, CSCS, is a pelvic floor physical therapist who has helped thousands of women recover from pelvic floor disorders. Learn more about her work at isaherrera.com.
