12 Practical Kegel Exercises Reminders For Busy Women

Do you need some easy Kegel Exercises reminders? Is your life just too busy to find the time?

You’re not alone! Most women say that when it comes to pelvic floor strengthening, finding the time and remembering to do their Kegels are some of their biggest challenges.

These 12 practical Kegel exercises reminders help you find the time you need and remember to get your Kegels done.

12 Practical Kegel Exercises Reminders for Busy Women

It isn’t enough to do a few Kegel exercises now and then. Just like gym-based muscle strengthening, pelvic floor strengthening requires the right amount of Kegel exercise.

You don’t need to do your Kegels all at once. You can spread your training throughout your day using these Kegel exercises reminders to help you do the right amount of training.

1. When You First Wake Up

Kegel Exercises Reminders When You Wake

Do a set of Kegel exercises lying in bed when you wake up before doing anything else in your day. Feel good about yourself for having started your day in a positive way.

2. Morning Coffee Break

Whether you’re sitting in the coffee shop or waiting for the water to boil, your morning coffee break is an ideal time to complete a set of Kegel exercises.

3. Stopped at Traffic Lights

When the lights are on red, sit upright with your back unsupported by the car seat to use the best posture for a set of pelvic floor exercises.

4. Travelling to Work


Kegel Exercises Reminders Travelling

Commuting on the bus or train or taxi travelling to and from work gives you plenty of opportunity to complete your daily Kegel workout.

5. Feeding your Baby

Feeding your baby or nursing your grandchild is a great reminder to do your Kegels throughout your day, and especially for busy mums on the go.

6. Standing in Queue

Waiting in a queue becomes an opportunity rather wasted time by doing your Kegels while you wait.

7. Waiting for Your Appointment


Kegel Exercises Reminders in the Waiting Room

Is your doctor or dentist running late again? Sitting in the waiting room is an ideal opportunity to do your Kegels. Sit tall and move forward away from the back of the chair for best strengthening results.

8. Standing at the Photocopier

Waiting at the photocopier is an ideal time to practice a set of standing Kegel exercises.

9. During TV Advertisements

Complete a set of seated Kegels during the advertisement breaks of your favourite TV show.

10. When Your Alarm Signals

Kegel Exercises Reminders Apps


Set a phone alarm (or desktop alarm) as a handy reminder to do 3 sets of Kegels throughout your day.

11. Download the Pelvic Floor Exercises (Kegels) Daily Workout

  • Pelvic Floor Exercises Daily Workout Download

    Pelvic Floor Exercises Daily Workout Download

    Learn More

You can download the Physical Therapist guided Pelvic Floor Exercises Daily Workout audio to your mobile device and start your Kegels now.

Ideal for beginners and intermediate strengthening, this complete Kegels workout guides you through every exercise to get real results.


12. Kegel Exercises Reminder App

Some free Kegel Exercises Apps have inbuilt reminders. Download a free Kegel Exercises App to your mobile device to remind you. Here’s a handy list of Kegel Apps from the IUGA (International Urogynaecological Association)

Which Kegel exercises reminders work for you? Do you have a reminder that’s not on this list?

I‘d love to hear your thoughts in comments below

Links to Further Reading and Kegels Videos

Pelvic Floor Exercise Daily Workout Audio Download

Pelvic Floor Exercises Instant Download

This Physiotherapist guided training helps you strengthen your pelvic floor with a quick daily routine.

Pelvic floor exercises CD teaches you how to:

  • Strengthen your pelvic floor muscles
  • Reduce prolapse symptoms
  • Prepare and recover from gynaecological surgery (prolapse/hysterectomy/incontinence)
  • Improve bladder control
  • Improve bowel control and emptying
  • Maintain pelvic floor strength during pregnancy
  • Recover from pregnancy and childbirth

    Learn More

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  1. I am a mother of three who currently suffers from stress urinary incontinence. I have found your videos more helpful than any number of personal trainers or physical therapists I have worked with. The key concept is your videos is that the kiegel exercise has to encompass all three “passages” in the pelvic area. I do kiegels sitting or lying down. When doing kiegels lying down I keep my back very flat to the floor. I think that helps ensure that any muscle contraction is a muscle contraction of the urethral opening rather than the abdominal muscles. Does that seem correct? Any advice you would have as to how to ensure that the kiegel exercise involves the pelvic floor rather than the abdominal msucles would be very helpful. Thank you!

    • Michelle Kenway Physiotherapist says

      Hi Dinah
      Thanks for your comment. By flattening you’re back when lying on the ground you’re making your Kegel exercises less effective. Kegels are most effective when performed with the normal inward curve in the lower back so try not to flatten out. The flattening action actually comes from using your outer abdominal which is incorrect & best avoided during Kegels. All the best!

  2. kristie says

    Hi Michelle,
    Can you tell me your thoughts on weights used to strengthen the pelvic floor.

  3. For urethral prolapse, beginning stages, is it more important to try to empty bladder completely to avoid UTI and antibiotics, or to avoid the necessary bearing down to empty and just focus on strengthening pelvic floor muscles? Thanks for all the valuable info you’ve so generously made available!

    • Michelle Kenway Physiotherapist says

      Hi Cirra
      Definitely avoid straining to empty as this worsens prolapse issues. This article on bladder emptyingwill help you know what to do. Please note the double void technique mentioned in this article as it will help you empty any residual volume remaining in your bladder without straining. Hope this helps you out!

  4. hi which exercises if any are suitable after back surgery?

    • Michelle Kenway Physiotherapist says

      In terms of back surgery it usually depends on the type of surgery and always depends on the surgeon’s protocol or guidelines for post op recovery. Post op exercise should address the areas of deficit for the patient after an assessment as different patients have different needs; some will need to improve their core muscle function (deep abdominals, pelvic floor and supportive back muscles), some will need to work on increasing how much movement they have so flexibility exercises might be introduced and in almost all cases it’s important to restore general endurance with progressive walking during recover when given approval to recommence walking by the surgeon. We now know that complete bed rest is not beneficial for back recovery.In terms of pelvic floor exercises, these are part of the stability mechanism that supports the back and while sometimes neglected, they are often important for recovery after back surgery too. Hope this helps your understanding, it would be a good idea to see a Physiotherapist who can assess your back and prescribe you specific exercises to help your recovery rather than doing exercises ad hoc, cheers

      • Thank you that is fantastic information and inline with the physiotherapist and surgeons recommendations. I used your book Inside Out after having my children and it worked wonders so I am happy to be using the suitable exercises again.

  5. Gabrielle says

    Hello l would like to ask you about going boxing exersize class after having prolapse and bladder surgery would like your thoughts thank you

    • Michelle Kenway Physiotherapist says

      Hi Gabrielle
      Boxercise classes are usually high impact with punching and kicking. I would think that the jarring forces associated with this type of exercise could impact upon the pelvic floor in a similar way to high impact running exercise. If repeated this type of impact exercise could have adverse effects on the pelvic floor and so this is not an exercise I would recommend for women after bladder or bowel surgery.

  6. I missed the one on yoga postures to avoid. How can I find it on your website?