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Kegel exercises.
Pelvic floor exercises recommended for urine leakage, after prostate surgery and for premature ejaculation. Follow along with the timer and track your progress.
Kegel timer
Choose the type of exercise and press Start. Follow the “Squeeze” and “Relax” prompts on screen; no sound needed.
What are the pelvic floor muscles and why train them?
The pelvic floor is the layer of muscle that supports the bladder, bowel and, in women, the womb from below, and closes the urethra and back passage to prevent leaks. Age, pregnancy and childbirth, prostate surgery, long-term constipation or coughing and excess weight can weaken it. Like any other muscle, it gets stronger with regular training, and that is what Kegel exercises do.
How do I find my pelvic floor muscles?
Sit or lie comfortably and relax your thighs, buttocks and tummy. Imagine you are trying to stop yourself passing wind and, at the same time, trying to hold in urine. You should feel a squeeze and a lift inwards and upwards.
For men
When you squeeze the right muscles, you feel the base of the penis draw in slightly and the testicles lift a little. Standing in front of a mirror, you may see the penis move slightly.
For women
You should feel a squeeze and lift around the vagina and back passage. If you place a clean finger in the vagina, you should feel a gentle squeeze around it.
Is stopping the flow of urine a good exercise?
No. Stopping the stream once while passing urine can help you recognise which muscles to use, but do not do it as a regular exercise. Repeatedly interrupting the flow can disturb the bladder’s normal emptying pattern and may leave urine behind. Do your exercises with an empty bladder, when you are not passing urine.
How do I do a Kegel exercise correctly?
- Start lying on your back or sitting; once your muscles get stronger, practise standing as well.
- Squeeze the muscles inwards and upwards while you keep breathing normally.
- Let go and feel the muscles relax fully. Relaxing is as important as squeezing.
- Your lower tummy may draw in slightly, but do not press with your buttocks, thighs or abdominal muscles.
What are the most common mistakes?
- Holding your breath
- Bearing down instead of lifting up, which strains the pelvic floor instead of strengthening it
- Squeezing with your buttocks, thighs or tummy
- Squeezing again before the muscles have fully relaxed
- Doing far more repetitions than recommended and tiring the muscles
- Giving up after a few weeks, before results can be expected
What should a daily Kegel routine look like?
The routine below is based on the NICE guideline in England (at least 8 contractions three times a day for at least 3 months) and the slow-and-fast programme used by NHS physiotherapy departments:
- Slow holds: squeeze and hold for as long as you can, up to 10 seconds, then relax for the same time. Repeat up to 10 times.
- Quick squeezes: squeeze strongly and let go straight away, about once a second, up to 10 times.
- Do both three times a day (for example morning, midday and evening).
- Get into the habit of squeezing just before you cough, sneeze or lift something heavy.
- Keep going regularly for at least 3 months; clear improvement often takes 3–6 months. After that, keep up one set a day to maintain the benefit.
When do Kegel exercises help?
- Stress urinary incontinence (leaking when you cough, sneeze or exert yourself): first-line treatment for women.
- Urge and mixed incontinence: can help alongside bladder training.
- Leakage after radical prostatectomy: regular exercises after surgery may help continence return sooner; evidence about the long-term effect is more limited. Learning the exercises before surgery makes it easier; do not exercise while the catheter is in.
- Post-micturition dribble in men: a strong squeeze after passing urine, or gently stroking the urethra from the base of the penis towards the tip, can reduce dribbling.
- Premature ejaculation: some small studies report that pelvic floor exercises may improve ejaculatory control, but the evidence is limited and guidelines do not list them as a first-line treatment.
When should I see a physiotherapist or urologist?
- You cannot find the muscles or are unsure you are squeezing correctly
- There is no clear improvement after 3 months of regular exercise
- You have pain during or after the exercises
- You notice blood in the urine, burning, fever, difficulty passing urine, or leakage that is new or getting worse quickly
- Women: you feel a heaviness or a bulge in the vagina (possible prolapse)
A pelvic floor physiotherapist can check whether you are using the muscles correctly, by examination or biofeedback, and tailor the programme to you. NICE also recommends that the exercise programme is supervised.
12-week tracking chart
Tick a box each time you complete a set. Your ticks are stored on this device only. You can print the chart and keep it somewhere you will see it every day.
| Week | Start date | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Longest hold (s) |
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M = morning, D = midday, E = evening set
This page is for information only and does not replace diagnosis or treatment. If you have urine leakage or pelvic symptoms, see a doctor so the cause can be assessed. After surgery, follow the instructions of the doctor who operated on you.
Frequently asked questions about Kegel exercises
How long do Kegel exercises take to work?
With regular practice you may notice first changes within a few weeks; clear improvement often takes 3–6 months. The NICE guideline recommends continuing the programme for at least 3 months. After that, keep up one set a day to maintain the benefit.
Can men do Kegel exercises?
Yes. The pelvic floor muscles help men control their bladder too. The exercises are particularly recommended for leakage after prostate surgery and for dribbling after passing urine. The technique is the same as for women; only the way to find the muscles is slightly different.
When should I start after prostate surgery?
Usually after the catheter has been removed; exercises are not done while the catheter is in. Learning the muscles before surgery makes it easier. Agree the start date and programme with the urologist who operated on you.
Can doing too many Kegels be harmful?
The pelvic floor muscles can tire like any other muscle. Going far beyond the recommended programme brings no extra benefit and may worsen symptoms, especially with pelvic pain or muscles that are already tense. If you have pain, stop and ask a specialist.
Do Kegel exercises cure premature ejaculation?
Some small studies report a benefit, but the evidence is limited and the exercises are not considered an adequate treatment on their own for premature ejaculation. Talk to a urologist about options such as behavioural techniques and medication.
How do I know I am doing them correctly?
When you squeeze you should feel an inward and upward lift, keep breathing, and not tense your buttocks or thighs. If you are unsure, a pelvic floor physiotherapist can check with an examination or biofeedback.
Sources
- National Institute for Health and Care Excellence (NICE). Urinary incontinence and pelvic organ prolapse in women: management. NICE guideline NG123; 2019. www.nice.org.uk/guidance/ng123
- NHS. How to help a weak bladder: 10 ways to stop leaks (urinary incontinence). www.nhs.uk/conditions/urinary-incontinence/10-ways-to-stop-leaks/
- North Bristol NHS Trust, Physiotherapy. Pelvic floor exercises for men (patient information). www.nbt.nhs.uk/our-services/a-z-services/physiotherapy/physiotherapy-patient-information/pelvic-floor-exercises-men
- Sandhu JS, Breyer B, Comiter C, et al. Incontinence after Prostate Treatment: AUA/SUFU Guideline. J Urol. 2019;202(2):369–378 (updated 2024, AUA/GURS/SUFU). www.auanet.org/guidelines-and-quality/guidelines/incontinence-after-prostate-treatment
- European Association of Urology (EAU). Guidelines on the Management of Non-neurogenic Male Lower Urinary Tract Symptoms (LUTS). uroweb.org/guidelines/management-of-non-neurogenic-male-luts
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