We spend so much time strengthening visible muscles like our abs, glutes, and arms… yet one of the most important muscle groups is often overlooked: the pelvic floor.
Because you can’t see them, they’re easy to ignore, until things like bladder leaks, reduced core stability, or changes in sexual function start to show up. That’s usually when people begin to notice them.
But it’s not too late to start supporting your pelvic floor health. Pelvic floor exercises, also known as Kegels, are one of the most effective ways to strengthen these muscles when done correctly.
In this guide, pelvic health physiotherapists Monica Donaldson and Tamara Gerdis, founders of Physio Down Under, break down how to simply locate, engage, and train your pelvic floor muscles so you can better support your body and level up your sexual health.
In this guide, we’ll walk you through:
- What Are Pelvic Floor Muscles?
- Why Are Pelvic Floor Exercises (Kegels) Important?
- How to Do Kegel Exercises Correctly for Beginners
- How to Find Your Pelvic Floor Muscles
- Basic Kegel Exercises for Beginners
- Common Kegel Mistakes to Avoid
- Can Everyone Benefit From Pelvic Floor Exercises?
- Recommended Frequency and Duration for Pelvic Floor Exercises
- FAQs About Pelvic Floor Exercises
- Frequently asked questions (FAQs)
What Are Pelvic Floor Muscles?
Your pelvic floor muscles are a group of muscles at the base of your pelvis that act like a supportive hammock, stretching from your tailbone (coccyx) to your pubic bone. They support key organs and essential functions in your lower body.
And yes, everyone has pelvic floor muscles.
Pelvic Floor Muscles in Women
In women, the pelvic floor supports the bladder, uterus, bowel, urethra, vagina, and anus, playing a crucial role in bladder control, core stability, and sexual function.
Pelvic Floor Muscles in Men
In men, these muscles support the bladder and bowel, while also contributing to urinary control and sexual function, including erection and ejaculation.
Why Are Pelvic Floor Exercises (Kegels) Important?
Beyond what we’ve all commonly heard, like avoiding awkward leaks when you sneeze (though yes, that’s a win), training your pelvic floor muscles goes much deeper. It’s about building a strong, supportive foundation for your overall wellbeing, including sexual performance.
Benefits of Pelvic Floor Exercises for Women
More than support recovery, Kegels support bladder control, pelvic stability, and enhance sensation, arousal, and orgasms. Plus, by improving blood flow and muscle awareness, they may also support natural lubrication.
Benefits of Pelvic Floor Exercises for Men
Kegels support erection strength, stamina, and sexual performance, while improving bladder and bowel control.
But this is where it gets interesting. What most people don’t realise is this…
Pelvic floor exercises aren’t just about tightening, they’re about knowing when to relax too. That balance is key to improving pelvic floor function, control, and results when doing Kegel exercises.
Want to go deeper?
Explore 4 Pelvic Floor Endurance Exercises for Better Sex
How to Do Kegel Exercises Correctly for Beginners
Kegels are one of the most accessible pelvic floor exercises you can do, anytime, anywhere. But before jumping in, the key is learning how to correctly engage and relax your pelvic floor muscles before building strength over time.
“We’re often told that being “tight” is better, so people focus on squeezing harder and holding longer. But what’s often missed is that fully relaxing the pelvic floor is just as important, if not more.
Like any muscle, constant tension leads to discomfort and reduced function. If the pelvic floor never properly relaxes, it can contribute to pain, bladder or bowel issues, and even reduced pleasure.
Real strength comes from control, not constant tension. That means being able to lift, hold, and fully let go.
So before focusing on reps, start with awareness.”
And once you’re comfortable, tools like kegel balls can help deepen awareness and build strength.
How to Find Your Pelvic Floor Muscles
Now this applies to everyone. Start in a lying or seated position to better isolate your pelvic floor muscles without engaging your glutes or thighs.
To locate it, imagine holding in gas. You should feel a subtle internal lift while still breathing normally and fully relaxing between each contraction.
“Gently engage the muscles, hold briefly, and fully release. That release is what allows the muscle to reset and function properly.”
If you’re still not sensing your pelvic floor muscles, you can try briefly stopping your urine midstream to help identify them. Just keep in mind this is only meant as a quick check, not something to practise regularly, as it may increase the risk of urinary tract infections.
For Women
Think of it as gently lifting something small, like a jelly bean, at the entrance of your vagina upwards into your body. It should feel like a soft internal lift rather than a forceful squeeze.
For Men
Try engaging the muscles while standing in front of a mirror. You may notice the penis draws in slightly and the scrotum lifts. A helpful cue is to imagine lifting your testicles upwards, or reacting to cold water.
Basic Kegel Exercises for Beginners
Once you’ve found the right muscles, here’s how to perform pelvic floor exercises:
- Sit or lie comfortably with your knees bent and body relaxed
- Gently squeeze and lift the pelvic floor
- Hold for 3 to 5 seconds
- Fully release for 3 to 5 seconds
- Repeat 10 times
Important note: As you progress, you can increase the hold up to 10 seconds. But once again, you should feel a subtle internal lift, not a full-body squeeze.
Common Kegel Mistakes to Avoid
Still not seeing results? It’s often about doing them correctly, not doing more.
- Avoid clenching your glutes, thighs, or abs
- Don’t hold your breath, keep breathing naturally
- Don’t skip the release, relaxation is just as important as the squeeze
Important Note: While strengthening is important, learning how to relax your pelvic floor muscles is just as essential. A balanced pelvic floor supports better function and reduces the risk of discomfort or tension.
Can Everyone Benefit From Pelvic Floor Exercises?
Yes, most people can benefit from doing pelvic floor exercises (Kegels) regularly. Singapore health resources such as SingHealth recommend regular pelvic floor exercises to strengthen the pelvic floor and support bladder and bowel control, unless the muscles are overactive, too tight, or painful.
Who Should (and Shouldn’t) Do Pelvic Floor Exercises?
Not all pelvic floor muscles are weak. Some people have an overactive or tight pelvic floor, which can show up as:
- Pain during sex
- Difficulty using tampons or menstrual cups
- Constipation
- Trouble fully emptying the bladder
- Ongoing pelvic discomfort
If this sounds familiar, strengthening exercises alone may not help and can sometimes make symptoms worse.
In these cases, it’s best to consult a pelvic health physiotherapist for a proper assessment and personalised guidance.
Recommended Frequency and Duration for Pelvic Floor Exercises
For best results, it’s recommended to do pelvic floor exercises (Kegels) 2 to 3 times a day. Consistency matters more than intensity, and over time, this helps improve pelvic floor strength, bladder control, and sexual function.
Your pelvic floor is made up of two types of muscle fibres, fast twitch and slow twitch, and both need to be trained.
Fast Twitch Muscles (Quick Response)
These fibres help your body respond to sudden pressure, like when you sneeze, cough, or lift something heavy.
To train them:
- Squeeze the muscles
- Release fully
- Rest briefly between each squeeze
- Repeat 10 to 20 times, or until the muscles feel fatigued
Slow Twitch Muscles (Endurance)
These fibres help your pelvic floor maintain support over time.
To train them:
- Gently squeeze and hold the muscles
- Hold for up to 10 seconds
- Breathe normally
- Fully relax before the next repetition
- Repeat up to 10 times
With consistent pelvic floor training, most people begin to notice improvements within 3 to 6 months, from better bladder control to enhanced sexual function and pleasure.
It’s a small practice that can make a real difference, so start slow, stay consistent, and trust the process.
FAQs About Pelvic Floor Exercises
What are pelvic floor exercises?
Pelvic floor exercises (Kegels) are movements that strengthen the muscles supporting the bladder, bowel, and sexual function.
How long do Kegels take to work?
Most people begin to see results within 3 to 6 months with consistent practice.
Can pelvic floor exercises improve sex?
Yes, they can enhance sexual function, arousal, and control in both men and women.
Can men do pelvic floor exercises?
Yes, pelvic floor exercises benefit men by improving erection strength, endurance, and bladder control.
Looking to spice things further? Here’s: 10 Ways to Maximise Female Pleasure with Kegel Balls
Ready to take it further? Join our workshops to deepen intimacy and connection
Expert Contributor:
This article was written by Hedonist with expert input from Physio Down Under. Physio Down Under is Singapore’s first and only pelvic health physiotherapy clinic. With 6 experienced pelvic health physiotherapists, women, men and children are all able to get their pelvic health concerns addressed in a safe, calm and caring environment.
