Smart Workout Diary

Kegel Exercise

Kegel exercises involve voluntarily contracting and relaxing the pelvic floor muscles. They develop pelvic floor awareness, control, and endurance, supporting core stability and everyday pelvic floor function. They can be performed without equipment in a comfortable position.

Demonstration

Kegel Exercise — demonstration 1
Kegel Exercise — demonstration 2

Instructions

  1. Choose a comfortable position, such as lying on your back with bent knees, sitting tall, or standing relaxed; keep your body supported.
  2. Identify the pelvic floor by gently drawing the muscles around the pelvic openings upward and inward, as if trying to stop passing gas.
  3. Contract gently without squeezing the buttocks, thighs, or abdomen. Keep the jaw, shoulders, and breath relaxed.
  4. Hold briefly, then fully relax for at least as long as the contraction before repeating. Stop if you feel pain or strain.
Muscle Group
Abs
Type
Strength
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize relaxation: a full release between contractions is as important as the squeeze.
  2. Do not hold your breath; use a calm, natural breathing rhythm throughout.
  3. Avoid substituting other muscles by keeping the buttocks, thighs, and abdomen soft rather than forcefully braced.
Exercise library