How To Do Kegel Exercises For Bladder Control

Learn how to do the two Kegel exercises that improve bladder control.

These two bladder control exercises are designed to help you stop bladder leakage and improve bladder storage.

Exercise along with this Pelvic Floor Physiotherapist video to learn the correct technique for getting the most out of your bladder control training.

Video duration: 6 minutes
Suitability: Women all ages seeking bladder control exercises

Please scroll down below this Kegel exercise video for details on the correct exercise technique and exercise dosage.

Kegel Exercises For Improving Bladder Control

Kegel exercises train the pelvic floor muscles.

The pelvic floor muscles support the bladder and contract to stop bladder leakage.

Pelvic floor muscles sit like a mini trampoline under your pelvis running between the sit bones from side to side and the pubic and tail bones front to back. These muscles encircle the 3 pelvic openings.

How To Test Your Pelvic Floor Muscles

Squeeze and lift inside around all three pelvic openings together. You should sense a tightening and squeezing sensation and then a letting go with pelvic floor muscle relaxation.

You can test your pelvic floor muscles by trying to stop or slow the flow of urine. Do this as a test only once a week and never if you have trouble emptying your bladder. When your pelvic floor muscles contract they can stop or slow the flow of urine.

If you can’t contract your pelvic floor muscles sitting upright, try to contract them lying down on your back or on your side.

Kegel Exercise 1: Long Exercises


Long Kegel exercises can improve bladder storage and bladder support.

These long exercises involve contracting the pelvic floor muscles and maintaining this contraction.

  • Start with good upright posture
  • Breathe normally throughout
  • Squeeze and lift around your 3 pelvic openings
  • Keep lifting and squeezing for up to 10 seconds
  • Relax your pelvic floor muscles
  • Rest briefly until recovered


How many long Kegel exercises?

  • Start out with the number of Kegel exercises you can do
  • Aim for 8-12 exercises in a row (3-10 second holds)
  • Repeat 3 times daily

Kegel Exercise 2: Short Exercises

Short Kegel exercises can stop or reduce bladder leakage with coughing, sneezing or laughing.

These short strong exercises involve repeatedly contracting and relaxing the pelvic floor muscles using quick brisk action.

  • Start with good upright posture
  • Squeeze and lift your pelvic openings using a brisk, strong action
  • Relax and repeat

How many short Kegel exercises?

  • Start out with that number of contractions you can do in a row
  • Aim to do 10 short strong exercises every day

How Long For Improved Bladder Control?

The length of training to see results varies according to your existing strength and control.

Some women find that their bladder control improves a couple of weeks after commencing.

Women with weak pelvic floor muscles may find that training takes longer, even up to 5-6 months to achieve full strengthening.

Next: Kegel Exercises For Beginners Workout


  1. Hi Michelle
    I’m a yoga instructor with an anal prolapse, I’ve had this for three years now, I currently do 30 squeeze and holds 3 times and 30 fast flicks 3 times, morning, lunch time and evening , around 700 squeezes a day! . As the muscles get used to one way of training will I need to change these excercises over time? Also I have been struggling to know what yoga poses I should avoid teaching that may worsen my prolapse.
    Thank you I look forward to your response.

    • Michelle Kenway Physiotherapist says:

      Hi Katy

      The good news for you is that you are doing way more than you need to in terms of Kegel exercises, in fact so much so that you are likely causing over fatigue of your pelvic floor muscles. The research clearly shows that with pelvic floor training 3 sets of 8-12 slow strong repetitions plus fast reps is appropriate for pelvic floor training. The old advice to do hundreds of Kegels is outdated and was recommended before good scientific studies investigated muscle strengthening. For example if you think about how the big guys in the gym train for strength and size, they do less reps and high intensity. The same applies to pelvic floor exercises lower reps but high intensity or strength.

      Yes in terms of pelvic floor safe Yoga exercises and what to avoid here’s a link to start from.


  2. I have a mail friend in need of the kegal exercises for men that I once saw on your site.

    He is facing the after effects of prostrate surgery.

    How would I access a peek at that video?

    By the way, you are wonderful, thank you for all you do.

  3. Oops, that is Male friend not mail friend… Imagine