Kegel Exercises for Women Video – Complete Beginners Guide

Kegels exercises for women video beginners guide is presented by Pelvic Floor Physiotherapist Michelle Kenway.

This Kegel Exercises for Women video guides you step by step through:

  1. Best kegel positions
  2. How to do kegel exercises for beginners
  3. How many kegels
  4. How to know you’re doing your kegels correctly
  5. How long for results
Please scroll down below this video for Physiotherapy kegel exercise guidelines.
Part 1. Best Kegel Positions

The best position for kegels exercises for beginners is the one that you can best feel your exercises.

The best kegel positions for effective pelvic floor training include1 :

  • Lying prone on your tummy
  • Lying on your back with both knees bent
  • Sitting

It’s vital to do your pelvic floor exercises keeping the normal inward (neutral) curve in your lower back throughout. Pelvic floor contraction strength is lessened if the curve of the lower back is flattened during pelvic floor exercises2.

Part 2. How to do Kegels

Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles sit in layers and wrap around the 3 openings in the female pelvic floor.

There are 3 steps for learning to do your kegel exercises correctly.

Step 1.

The first step involves tightening the anus as if stopping gas from passing. Your buttocks should stay relaxed when your anus tightens.Tighten your anus and lift inwards to feel an inward squeezing sensation around your anus.

Step 2.

Tighten and squeeze the entrance to the vagina as if you’re closing it shut and lift your vagina inwards at the same time. Imagine a string drawing your vagina up inside your body, as if to resist withdrawing a tampon.

Step 3.

Tighten the opening where the urine comes out (your urethra). You may feel your anus and vagina tightening too and this is the correct action to feel.

Now relax your pelvic floor muscles back to resting.

Correct Kegel Exercise Technique

Combine the actions outlined in steps 1-3 for correct pelvic floor training technique3

  • Start sitting tall
  • Breathe normally throughout your exercises
  • Combine steps 1-3 into one action: tighten and lift your anus and vagina inwards AND and squeeze your urethra as if you’re stopping the flow of urine
  • Relax your pelvic floor muscles back to relaxed position
  • Rest for 10 seconds before attempting your next exercise

How Many Kegels for Beginners?

Start out doing 1-2 doing gentle kegel exercises in a row and focus on using the correct technique.

As your technique improves you can progress by doing a few more kegels and start to maintain (hold) your muscles contracted for longer.

For example, if you can do 2 kegels in a row and maintain each exercise for 3 seconds, this is what you should start with. Do 2 kegel exercises in a row and maintain each exercise for 3 seconds. Take a break of up to 10 seconds to fully recover after every exercise.

Try to repeat this exercise routine 3 times a day.

Kegels Exercise Training Program

Getting the right training dose is important for the success of your pelvic floor training. This involves doing the correct number of exercises.

If you’re a beginner, progress the number of kegels you practice as your pelvic floor muscle fitness improves towards4:

  • 8 -12 kegel exercises
  • Up to 10 seconds/exercise
  • Rest for 6-10 seconds
  • Repeat 3 times/day
  • Most days of the week

How to Test Your Kegels

There are a number of ways you can test whether or not you’re doing your kegel exercises correctly. This includes:

1. Stop or slow the flow of urine but do this as a test and not an exercise (once/week maximum).

2. Tighten your pelvic floor as if to stop passing gas when you feel the urge.

How Long for Results?

The time for results from kegels training varies and there’s no set time course for predicting rehabilitation.

Some women notice improvements in their ability to contract their pelvic floor muscles within a couple of weeks of starting their kegel exercises.

Others notice relief from symptoms of pelvic floor problems such as bladder leakage or bulging and heaviness in the vagina within the first month of starting their exercises.

Patience and persistence are important features of kegels training since it can take more than 5 months to show an effect related to pelvic floor muscle training4.


1. Bo K. Talseth T. & Holme I. (1999) Single blind, randomised controlled trial of pelvic floor exercises, electrical stimulation, vaginal cones, and no treatment in management of genuine stress incontinence in women. BMJ, 318(7182), 487–493.

2. Sapsford R. et al (2007) Pelvic Floor Muscle Activity in Different Sitting Postures in Continent and Incontinent Women. Archives of Physical Medicine and Rehabilitation, Volume 89, Issue 9,  pps 1741-1747.

3. Bo K. and Morkved S. Pelvic floor and exercise science (2015) In Bo, K et al (Eds), Evidence-Based Physical Therapy for the Pelvic Floor (Second Edition) pps 111-130 Churchill Livingstone.

4. Bo K. and Aschehoug A. Pelvic floor and exercise science (2015) In Bo, K et al (Eds), Evidence-Based Physical Therapy for the Pelvic Floor (Second Edition) pps 111-130 Churchill Livingstone.

Pelvic Floor Exercises Workout
AUdio CD or DOWNLOAD and listen now

Strengthen your pelvic floor with daily Kegel exercises.

This evidence-based pelvic floor training workout guides you step by step towards a strong well functioning pelvic floor. 

Presented by Pelvic Floor Physiotherapist Michelle Kenway


Track 1 – Introduction to Successful Strengthening

Track 2 – Finding your Pelvic Floor

Track 3 – Feeling your Pelvic Floor Muscles

Track 4 – Using the Correct Pelvic Floor Exercise Technique

Track 5 – Beginners Pelvic Floor Exercises Workout

Track 6 – Intermediate Pelvic Floor Exercises Workout

Track 7 – Progressing and Maintaining your Strength

We Welcome Your Comments


  1. Clear, easy to understand instructions.
    Love the progression explanation.