Kegels: The Key Steps for Training Strong Pelvic Floor Muscles

Pelvic floor exercises

Kegels or pelvic floor exercises for women are taught sitting in this online health professional video. Learn with easy to follow guidelines and tips for effective kegel exercises.

This free online video is presented by Michelle Kenway, Pelvic Floor Physiotherapist and author of Inside Out– the essential women’s guide to pelvic support.

 Please scroll down to view Kegels video

Kegels Video Outline

This free video teaches effective techniques for pelvic floor strengthening in a step-by-step manner. This video is also suitable to exercise along with.

The following information is provided in this Kegels video:

  • Correct sitting posture for effective pelvic floor exercises;
  • Correct action or technique for pelvic floor exercises;
  • How to feel correct pelvic floor exercise;
  • Common mistakes to avoid when performing kegels; and
  • How to progress your pelvic floor exercises to train stronger pelvic floor muscles.
Video duration: 10 minutes
Please scroll down page for further information on ‘The Key Steps for Training Strong Pelvic Floor Muscles’.


Note: to ensure smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Sitting Posture for Kegels

Correct posture for kegels involves:

  • Inward in the low back
  • ‘Chest lifted
  • Spine tall
  • Lean forward may also assist in feeling pelvic floor exercises.

Technique for Kegels

  • Identifying the position of the pelvic floor muscles around the pelvic openings
  • Lifting and squeezing the pelvic floor muscles
  • Relaxing the pelvic floor muscles
  • Resting and recovering before the next attempt.

How to feel Kegels

Techniques for feeling Kegels include:

  • Imagine trying to stop passing wind
  • Imagine trying to stop the flow of urine
  • Touching the area between the vagina and anus (the perineum) and feeling it lift inwards with your contraction.

Common Mistakes to Avoid

  • Breath holding
  • Buttock squeezing
  • Thigh squeezing
  • Inadequate relaxation of the pelvic floor muscles between attempts.

How to Progress Kegel Exercises

  • Move from lying to sitting and standing
  • Increasingly stronger contractions
  • Increasingly longer pelvic floor muscle holds
  • Consider using a pelvic exerciser.

This health professional Kegels video and information is intended to provide women with expert information to assist them towards improving their pelvic floor strength, avoiding and overcoming pelvic floor problems.

Inside Out Book and DVD Saver PackABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.


  1. I watched the video. I think that exercise is good for me but I want to know that how many times a day I have to do that exercise. How long I have to do that exercise e.g 10 minutes or 15 minutes?

    • Pelvic Exercises says:

      Hi Medina
      Everyone is differerent regarding how many pelvic floor exercises (Kegel exercises) they are able to perform. Scientific research tells us that for strong pelvic floor muscles, women should ideally perform 3 sets of pelvic floor exercises (Kegels) consisting of 8-12 repetitions, aiming to hold each contraction for 3-10 seconds if possible. It is also important to rest your pelvic floor muscles in between each contraction to allow them time to recover. Beginners and women with weak pevlic floor muscles often need to start on fewer repetitions ad gradually build up as their strength improves. Ideally most women should perform pelvic floor exercises (kegels) on most days of the week, particularly when they are trying to strengthen their pelvic floor. This can take 3-5 months of dedicated pelvic floor exercise for women with weak muscles. Then these exercises should be perfromed at least a couple of times a week to maintain strength gains. Michelle

    • My daughter was born with spina bifida occulta, she has neurogenic bladder (urinary retention), can I use some of these exercises with her, she is 3 years old.
      thank you

      • Urinary retention in children

        Hi Scarlett

        Treatment for neurogenic bladder needs to be specific to the actual problem involved, whether it be that your daughter is unable to contract or relax her muscles involved in bladder emptying at the correct time. This needs to be assessed and treated by a health professional, preferably one trained in paediatric bladder management.

        When it comes to bladder emptying, you may like to watch this video regarding optimal positioning for how to empty the bladder. It is also worth noting that when a child’s feet are placed on a high stool or the floor (as in when using a potty) when emptying the bladder (or bowel), then appropriate pelvic floor muscle relaxation can occur. When a child’s legs hang above the ground, and are not in contact with a solid surface the child is unable to relax their core muscles which does not facilitate good emptying patterns.

        Best of luck

  2. Thanks Michelle, this video is useful! I have a bio-feedback device, what is the best position to be using this in? Obviously I can’t sit down and use it at the same time!

    • Pelvic Exercises says:

      Hi Paula
      Most of the pelvic floor muscle biofeedback probe devices are to my knowledge designed for lying down. I do know of a company currently developing a pelvic floor biofeedback device for use in standing. The problem is usually difficulty with the probe moving out of position in standing and or difficulty positioning the equipment correctly. This is a shame as it is really most useful for women to know the capacity and progress of their pelvic floor muscles when they are standing up as this is the position we usually rely on them most. This is why exercising pelvic floor muscles in standing if possible is so important. When using the pelvic floor biofeedback device lying down it is very important to maintain your normal lumbar curve rather than flattenening the arch of your back during your pelvic floor exercises. It will give you a measure of your lying down pelvic floor strength which doesn’t necessarily equate with your standing pelvic floor muscle strength but it is a measure of progress with your kegel exercises Cheers Michelle

  3. Thanks for the great videos. Can men also do these exercises? How can one identify the pelvic muscle and know that his is weak or strong? Thanks

  4. How to find correct muscles. Did you have a dvd or video to help me. I have prolapse…rectal…and need help.

    • Pelvic Exercises says:

      Hi Gail
      Yes we have a free physiotherapist guided video on how to find and feel your pelvic floor muscles. You can obtain this by entering your name and email address into the blue box on the top right hand side of the screen. You will automatically get sent a link to view your free pelvic floor exercise video video. This video instructs on how to locate pelvic floor muscles and activate them for to help manage prolapse symptoms and prevent worsening of vaginal prolapse. Michelle

  5. Hi Michelle, 
    I am running a pelvic floor training session at the local gym and am interested in your offer of a DVD if people leave their email address?


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