Discover the power of pelvic floor training, plus expert tips to support your Kegel technique
When we think about fitness, muscles like our quads, glutes or abs often spring to mind – but there’s a critical set of muscles that many of us overlook: the pelvic floor.
We might forget to flex our pelvic floor muscles regularly until we discover that they have become weakened – perhaps post-pregnancy or by childbirth, illness, weight gain or simply by age.
The fact is, pelvic floor muscles are as important as any other muscles for our health and wellbeing. So how can we keep them strong and functioning well?
Kegel exercises (also known as pelvic floor muscle exercises) involve simple contractions and releases of these muscles and can be transformative for your below-the-belt health.
But despite their benefits, a survey* by the Royal College of Obstetricians and Gynaecologists revealed that nearly one in four women in the UK have never done Kegel exercises, despite over 60% of women having at least one sign of poor pelvic floor health.
Luckily, times are changing, with social media leading the charge when it comes to opening up discussions and raising awareness. The recent #squeezealong TikTok trend with a whopping 34.9 million views – involves people clenching and releasing their pelvic floor to the beat of a song and it’s a great new addition to the world of online at-home workouts.
As with any exercise, the correct form and technique is key. So, let’s explore the essentials with the help of some experts, from how to locate and engage your pelvic floor muscles to why everyone should make Kegels a part of their daily routine.
What are Kegel exercises?
“Kegels are the name given to exercises that contract and relax the pelvic floor muscles,” explains Claire Brodie, women’s health physiotherapist and founder of Spring Physio. “The aim is to strengthen the group of muscles that run like a hammock from the pubic bone to the tailbone.”
Where are the pelvic floor muscles located?
Also known as the ‘Kegel muscles’, the pelvic floor is a group of muscles and ligaments at the base of the pelvis.
Maria Elliott, specialist postnatal chartered physiotherapist, clinical Pilates instructor and founder of The Mummy MOT, explains. “When you do Kegels, you contract the muscles around your anus, vagina and rectum to lift up and support the pelvic organs (the uterus, bladder and bowel).” Kegels can involve quick lifts and releases, or sustained holds for endurance.
What can affect the pelvic floor muscles?
According to the NHS, weakening of the pelvic floor can be caused by:
- Pregnancy
- Childbirth
- Menopause
- Chronic coughs
- Age
- Being overweight
- Chronic constipation
- Some prostate gland operations
Pelvic floor weakness can also be caused by neurological conditions, such as a stroke or spinal injury. In these cases, it’s important to seek advice from a specialist healthcare provider.
What are the signs of weak pelvic floor muscles?
Signs of weak pelvic floor muscles can include:
- Urinary incontinence when coughing, sneezing or laughing or physical exercise
- Urinary leaks when getting up from a seated position, exercising or bending
If you’re worried about pelvic floor signs, make sure to speak to your GP for advice.
You can also browse a wide range of urinary incontinence products here at Boots, from trusted brands including TENA, Staydry, Always Discreet and more.
What are the benefits of pelvic floor exercises?
According to the NHS, the main benefits of Kegels are to help with urinary incontinence, relieve symptoms of pelvic organ prolapse and help make sex better, too.
Everyone can benefit from doing pelvic floor exercises and “the best part is that they can be done anytime, anywhere, without anybody knowing you’re doing them” highlights Maria. You don’t even have to put your trainers on!
Who are Kegel exercises important for?
Short answer: everyone! “A strong pelvic floor is important for men and women, young and old, not just for those who have or are about to give birth,” says Claire.
Pregnant, or planning to get pregnant? Starting Kegels early may help reduce the risk of incontinence after birth – but this isn’t the only group of people who can benefit from pelvic floor training.
“As women approach menopause, oestrogen decreases, which often reduces the amount of collagen and weakens the support system in the pelvic area. This makes it very important to have a preventative daily programme in place,” says Maria.
Can men do Kegel exercises?
Yes! Men can benefit from regular Kegel exercises, especially if they experience symptoms like incontinence.
If men are pre- or post-prostatectomy (surgery to remove part or all of the prostate gland), it’s “important to train the pelvic floor muscles so they can compensate if the sphincters have been damaged by surgery to help prevent bladder or faecal incontinence”, says Maria.
“In addition, constipation and having a chronic cough can weaken our pelvic floor and cause us embarrassment, pain and functional day-to-day problems,” she adds. All the more reason both men and women need to have a strong pelvic floor to help prevent any potential future problems.
Can Kegel exercises help erectile dysfunction?
Erectile dysfunction (being unable to get or keep an erection) can have many causes, so if you’re experiencing this, make sure to speak to your GP. However, good pelvic floor muscles may help with sexual function.
This includes helping to maintain an erection and prevent premature ejaculation.
Can Kegel exercises increase penis size for men?
The short answer? No. Pelvic floor exercises won’t change the size of the penis, but they can help men with the quality of erection. Some men who do pelvic floor exercises regularly can notice improvements with getting hard as well as stronger and more pleasurable orgasms and better control over when they ejaculate.
Can Kegel exercises change the size of the vagina for women?
Pelvic floor training itself won’t change the size of the vagina because the vagina is very elastic and its size changes according to a variety of factors. For example, the vagina is small enough to hold a tampon in place, but expands during sex or childbirth.
How do you find your pelvic floor muscles & do a Kegel correctly?
The NHS recommends trying to stop the flow of urine when you go to the toilet to find the right muscles – but doing this regularly isn’t advised, as it can be harmful to your bladder.
“Alternatively, imagine trying to stop yourself passing gas and peeing at the same time,” says Claire. “Tighten the muscles to hold in these imaginary urges and then try and 'lift' the contraction. Performing the close and the lift together ensures all the muscles of the pelvic floor are utilised.”
If finding your pelvic floor muscles is proving tricky, “you could place your hand on the muscles between your legs and hopefully feel the lift,” suggests Maria. “Or lie down on your back with your knees bent and place a mirror between your legs and watch the lift activating from the back to the front.”
How do you do Kegels safely?
When doing your Kegels, the NHS advises not holding your breath or tightening your stomach, bottom or thigh muscles at the same time. Clenching these muscles may result in you engaging the wrong ones, explains Claire.
Start slowly and build up your squeezes, building in a rest between sets. This helps you avoid overdoing it.
Patience is key. “Remember that all these sophisticated muscles in our body can take time to strengthen if you haven’t done this type of exercise before,” says Maria.
Claire adds: “In an ideal world, you should be checked by a pelvic health physiotherapist who can do an internal examination to ensure your technique is correct.”
“There are also biofeedback machines available that use an internal probe to assess your contraction.”
It can be helpful to see a pelvic health specialist and do a full assessment, “if you have a history of urinary tract infections or endometriosis or pain from a fall on your tailbone, as doing pelvic floor strengthening work may exacerbate the problem”, says Maria.
“Doing Kegel exercises should never increase pain or make emptying your bladder or bowel more difficult,” she adds.
According to Maria, symptoms that might demonstrate your pelvic floor is too tight, may be pain with sitting or sexual intercourse, straining to empty your bladder or emptying your bowel and bladder frequently and urgently.
“It’s important to get an accurate diagnosis of the cause of any symptoms from a medical professional before starting pelvic floor strengthening,” says Claire.
How to do Kegel exercises – a simple step-by-step
First up, make sure you’re sitting comfortably, with your knees resting slightly apart.
Next, you’re going to practice isolating the muscles towards the back of your pelvic floor. Imagine you are trying to stop yourself from passing wind, by squeezing and lifting the muscles near your anus, but be careful – you don’t want to clench your buttock muscles (glutes). Instead, you should feel the muscle and skin around your anus being pulled up and tightening.
Now, you’re going to practice isolating the muscles towards the front of your pelvic floor. Imagine you’re on the toilet and you are trying to stop passing urine. This should feel like a ‘zipping up’ or lifting of the muscles.
Finally, you’re going to practice combining both these exercises to pull up your pelvic floor. Hold for 5-10 seconds if you can, then relax.
The number of contractions you can do will depend on your ability. “Strength in this area varies from person to person, but as a guide try and do 10 to 15 squeezes at a time, fully relaxing between each contraction,” says Claire.
It can help to manage your breath. “When you’re first learning to connect and strengthen your pelvic floor, I advise contracting as you breathe out and relaxing as you breathe in.” This may seem counterintuitive, but as Claire explains, it makes it easier to contract the correct muscles as the diaphragm and pelvic floor are linked.
“When you breathe in, your diaphragm descends, as does your pelvic floor,” she says. “When you breathe out, your diaphragm moves back up, as does your pelvic floor. The elevation of the pelvic floor during a breath out makes it easier to contract the muscles on the exhale than when the pelvic floor is lengthening on the inhale. This is especially important when the muscles are weak to make it as easy as possible to contract them.”
When you get used to doing pelvic floor exercises, you can try to squeeze the muscles and hold them for a few seconds.
“Endurance contractions – building up to 10-second holds – are important,” adds Claire. “Do some fast and some slow contractions and relaxes, as well as some longer endurance ones.”
What should I avoid when doing Kegel exercises?
When doing Kegel exercises, you should avoid:
- Holding your breath
- Clenching your abs or glutes
- Bringing your knees together
If you’re finding it tricky, a pelvic floor physiotherapist can help you perfect your form.
Can you do Kegel exercises without equipment?
One of the brilliant things about Kegel exercises is that they don’t require any specialist equipment to be effective.
Can you combine Kegel exercises with weights?
Yes, combining Kegel exercises with weights can increase the challenge and intensity of your pelvic floor workouts – but it’s recommended that you start slowly and work your way up, especially if you’re new to Kegel exercises. Just like any other gym workout, adding weighted Kegel devices can help you build strength over time.
Weighted Kegel balls or devices work by providing resistance, which encourages your muscles to work harder to lift and hold them in place. Remember that form is key – you’ll want to avoid overloading the pelvic muscles too quickly to avoid strain or discomfort.
If you’re not sure how to include weights in your Kegel exercises, consult a pelvic floor physiotherapist to make sure it’s suitable for you.
Kegel exercise tools to help build pelvic floor strength
Try: Lovehoney Health Silicone Kegel Exercisers Set
• Includes 50g, 80g & 100g weights
• Soft, body-safe silicone for comfort
• Retrieval loops for easy use
• Compact storage bag for discreet travel
Whether you’re strengthening your pelvic floor post-pregnancy or simply supporting your intimate wellness, the Lovehoney Health Kegel Set is designed to help you progress from beginner to pro.
Start with the lightest weight and go at your own pace to build resilience, strength and even support bladder control. This soft silicone set makes each step of your wellness journey a little smoother. And as a reward for all that hard work, you could enjoy stronger and more satisfying orgasms.
Try: plusOne Kegel Trainer
• Customisable vibration levels with five settings
• LED lights for biofeedback to track muscle strength
• Soft, body-safe silicone that’s waterproof & hygienic
• USB rechargeable with a quick-charging USB cable included
• BPA-free & easy to clean
The plusOne Kegel Trainer takes your wellness routine to the next level with LED lights which provide real-time biofeedback to guide your journey. Made with comfortable, sleek, body-safe silicone, it fits seamlessly into your self-care routine, while the five vibration settings bring an added dimension to every rep. Plus, its fully waterproof, making it safe for use in the bath or shower.
Try: Elvie Trainer - Smart Pelvic Floor Trainer
• Biofeedback through the Elvie app with real-time guidance
• Six targeted exercises & four difficulty levels
• Smooth, medical-grade silicone
• 100% waterproof
• Charging case that doubles as discreet storage
• Expert-approved, app-based progress tracking
Get ready to strengthen, track, and succeed with Elvie’s smart trainer, designed to bring biofeedback right to your fingertips. With gentle, gamified guidance tailored to your ability level, you’ll work through exercises designed to strengthen and empower.
As a bonus, each five-minute session feels almost effortless. Plus, the app keeps you motivated with clear tracking, so you see your progress with every session.
Try: So Divine Sensual Kegel Ball Set
• Includes 3 weights from 36g to 96g
• Comfortable, body-safe silicone
• Perfect for both beginners & advanced users
• Use with water-based lubricant
Designed to tone and strengthen from the inside out, So Divine’s Kegel Ball Set makes pelvic training simple and effective. Start light and work your way up with the three weights, feeling your pelvic muscles get stronger at each stage. It’s an easy-to-use set that’s perfect for everyone from new mums to those who want to take control of the occasional bladder leak.
Try: Ann Summers My Viv Pelvic Floor Trainers
• Includes 40g, 60g & 80g weights
• Made with smooth, body-safe silicone
• Ergonomic shape for comfort
• Suitable for postpartum use after 6 weeks
Ann Summers brings a supportive, gradual approach to pelvic training with My Viv’s three-weight set, helping you regain strength in a comfortable and empowering way. Tailor each session to your comfort level, easing through the weights for a truly customisable journey to improved pelvic health. A simple, effective way to build confidence, especially after childbirth.
Try: Rocks Off NIYA 1 Dual Motor Remote Control Kegel Massager
• 10 vibration settings & remote control
• Flexible tail for additional sensation
• Smooth, sensory-touch silicone
• Waterproof & rechargeable
With Rocks Off NIYA 1 Dual Motor Remote Control Kegel Massager blends pleasure and wellness in a way that’s both functional and fun. This sleek Kegel massager is equipped with dual motors and a flexible tail, all wrapped in soft silicone for an elevated experience.
Designed for those who want to add a bit of variety to their routine, NIYA 1’s remote lets you (or a partner) take control, transforming wellness into a pleasure-focused moment.
So, now that you’re equipped with the knowledge to help strengthen your pelvic floor, it’s time to start squeezing!
If you’re ready to dive into more intimate wellness information, why not take a look at more of our guides?
From sexual wellness apps to download to expert answers for the 10 most common gynaecology questions, discover lots more ways to reconnect with your sexuality and support your intimate wellbeing.
