Kegel Exercises: The Ultimate How-to Guide for Women to Strengthen Pelvic Floor

Disclaimer: This article is intended for educational and informational purposes only. It does not provide medical advice, diagnosis, or treatment. If you have concerns about your pelvic health, please consult a qualified healthcare professional. Bodyotics products are wellness-focused and are not medical devices.

Why Kegel Exercises Matter

If you are new to Kegel exercises, you’re not alone—many women feel unsure about how to start and whether they’re doing them correctly. Kegel exercises target the pelvic floor, a group of muscles that support the bladder, uterus, and bowel. Strengthening awareness of these muscles can contribute to overall intimate wellness and confidence.

Read: misinformed about pelvic exercises and need guidance to do them correctly

Common Mistakes Women Make with Kegel Exercises

Learning how to properly engage your pelvic floor takes practice. Here are some of the most common mistakes to watch out for.

1. Squeezing the Wrong Muscles

Many women mistakenly use their abdominal or thigh muscles instead of the pelvic floor. To check yourself, place one hand on your stomach as you try a Kegel. If your abdomen is tightening, you’re likely missing the pelvic floor. The correct sensation should feel like lifting and squeezing internally, rather than tensing your belly or buttocks.

2. Pushing Instead of Contracting

A Kegel is about a gentle squeeze and lift, not pushing downward. If you feel pressure rather than engagement, you may be bearing down instead of contracting. Think of it as trying to hold in gas or stopping the flow of urine—not straining, but lightly engaging and lifting.

3. Practicing at the Wrong Time

A common misconception is to practice Kegels while urinating. While this might help you locate the right muscles once or twice, regularly interrupting urination can actually be harmful. Instead, practice when your bladder is empty, in a relaxed setting.

The Best Positions for Beginners

Finding a comfortable position can make Kegel exercises easier. Beginners often find it helpful to:

Lie down with knees bent and feet flat on the floor
Sit upright on a chair or exercise ball
Pair contractions with steady, relaxed breathing

Once you build awareness, you’ll be able to practice in almost any position, even while standing or moving throughout your day.

How to Do Kegel Exercises Correctly

Dr. Pamela Levin, an assistant professor of clinical obstetrics and gynecology, describes it as: “Envision you have a straw in your vagina, and you’re trying to pull fluid up through the straw.” This imagery can help you focus on the lifting sensation of the pelvic floor.

Another way to check is by gently inserting clean fingers into the vagina and contracting your muscles around them. If you feel a squeeze and lift, you’ve located the right muscles.

Read: brief guide for different Kegel exercises

Bringing Awareness Tools into Your Routine

Some women find that using pelvic floor training tools, like Bodyotics Kegel Balls, helps them stay consistent and build awareness. These wellness tools provide a tactile way to connect with your pelvic floor, making your practice more engaging and supportive over time.

Get started with Bodyotics Kegel Balls

Final Thoughts

Kegel exercises are simple, discreet, and can be done almost anywhere—but learning to do them correctly makes all the difference. By avoiding common mistakes, choosing the right position, and practicing consistently, you can build greater awareness of your pelvic floor and feel more connected to your body.