Harvard Women's Health Watch

How to perform Kegel exercises

To perform a Kegel, you first need to find your pelvic floor muscles and then repeatedly contract and relax them.

Locate your pelvic muscles. Pretend you are trying to avoid passing gas; in addition, you can pretend to tighten your vagina around a tampon. Both actions involve the pelvic muscles. You will feel a correct contraction more in the back than the front, like you are pulling the anal area in or stopping gas from escaping.

Choose your position. You can start by lying on your back until you get the feel of contracting the pelvic floor muscles. Later, you can practice while sitting and standing as well.

To continue reading this article, you must login.
  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »