Kegel exercises are pelvic floor exercises that strengthen the muscles supporting your bladder, bowel and, in women, your womb. They can help with leaking urine, and pelvic floor therapy is a more tailored approach, led by a specially trained physiotherapist, that is often better if your symptoms are more complex or Kegels alone are not working. This guide explains the difference, who benefits and when to get professional help.
This article is general information, not medical advice. If you have symptoms, speak to a GP or a pelvic health physiotherapist.
What are Kegel exercises?
Kegel exercises, also called pelvic floor exercises, involve squeezing and relaxing the muscles that form a supportive sling at the base of your pelvis. Strong pelvic floor muscles help control the bladder and bowel, and they support sexual function and, for women, the pelvic organs.
What is pelvic floor therapy?
Pelvic floor therapy is treatment by a pelvic health physiotherapist or other trained clinician. It starts with an assessment of how your pelvic floor works, whether the muscles are weak, too tight or poorly coordinated. Treatment can include personalised exercises, relaxation and breathing techniques, bladder and bowel training, manual therapy, biofeedback and lifestyle advice.
Kegel exercises vs pelvic floor therapy
| Kegel exercises | Pelvic floor therapy | |
|---|---|---|
| Who guides it | You, usually from written or online advice | A trained physiotherapist |
| Starts with | A general exercise routine | An individual assessment |
| Best for | Mild leaking, prevention, and after pregnancy for many people | Persistent symptoms, pain, prolapse, or when Kegels have not helped |
| Covers | Strengthening | Strengthening, relaxation, coordination and other treatments |
| Risk of doing it wrong | Higher without checking technique | Lower, because technique is checked |
Who can benefit?
- People who leak urine when they cough, sneeze, laugh or exercise (stress incontinence)
- People with a sudden strong urge to urinate
- Women during and after pregnancy and after childbirth
- Women around the menopause
- Men recovering from prostate surgery
- People with a feeling of heaviness or a bulge, which can be a sign of pelvic organ prolapse
How to do Kegel exercises
- Find the muscles. Imagine you are trying to stop yourself passing wind or stop the flow of urine. The muscles you tighten are your pelvic floor. Do not make a habit of stopping your urine flow mid-stream, because it can interfere with normal emptying.
- Squeeze and lift. Tighten the muscles and lift them gently upwards, without squeezing your buttocks, thighs or stomach, and keep breathing.
- Hold. Start with a hold of a few seconds and build up gradually, for example to around ten seconds if you are able to.
- Relax fully. Release and rest for a few seconds before the next squeeze.
- Repeat. A common programme is up to around ten repetitions, repeated a few times a day.
- Add quick squeezes. Practise short, fast squeezes too, which help when you cough or sneeze.
Common mistakes
- Holding your breath or tensing your stomach, buttocks or thighs
- Only squeezing without fully relaxing between repetitions
- Squeezing too hard or for too long
- Doing them while urinating regularly
- Expecting results straight away. Many people notice improvement after several weeks of regular practice
When Kegels may not be the answer
When to see a doctor or physiotherapist
- You are leaking urine or stool, or you feel a bulge or heaviness
- You are not sure you are doing Kegels correctly
- You have had no improvement after a few months of regular exercises
- You have had surgery, childbirth or other events that affect the pelvic floor
- You notice blood in your urine, or have sudden changes in your bladder or bowel habits, which need prompt medical advice
Frequently asked questions
Do Kegel exercises work?
For many people with stress incontinence, regular pelvic floor exercises improve symptoms, especially when technique is correct.
How long until Kegels work?
Many people notice a difference after a few weeks to a few months of regular practice.
Can men do Kegel exercises?
Yes. Men can strengthen the pelvic floor, and it can help after prostate surgery and with some bladder and bowel problems.
More in Fitness
Is pelvic floor therapy covered by the NHS?
Pelvic health physiotherapy is available on the NHS in many areas, often through a GP referral. You can also see a private physiotherapist.
Summary
Kegel exercises are a simple way to strengthen your pelvic floor, and they can help with mild leaking. Pelvic floor therapy goes further by assessing your individual needs, treating tight or poorly coordinated muscles and checking your technique. If your symptoms continue or you have pain, see a doctor or pelvic health physiotherapist.
