How Do I Know If I’m Doing The Exercises Correctly?

This is one of the most common questions when starting Kegel exercises.

Kegels involve squeezing and relaxing the pelvic floor muscles, which play a key role in sexual function. The duration, intensity, and repetition of these contractions determine the difficulty and effectiveness of the exercise.

We strongly recommend watching the video tutorial in the Kegel Men app to fully understand how the exercises work. You can find it on the main screen under “Today’s Personal Plan” → “How are the Kegel exercises performed?”

At the beginning, it’s normal to feel unsure or unfamiliar with the movement. Over time, you’ll become more aware of the correct muscle activation and gain better control.

Key things to pay attention to:

• Focus only on pelvic floor muscles
  Avoid contracting your abdominal muscles, thighs, or glutes. The movement should be isolated to the pelvic area.

   

• Identify the right muscles
  A helpful way to locate them is to imagine stopping urination mid-flow. This mimics the correct muscle engagement.

  
  However, do not regularly practice this during actual urination, as it may disrupt normal muscle function.

   

• Choose a comfortable position
  You can perform Kegels while sitting, standing, or lying down—there is no single “correct” position.
   

  That said, lying down is recommended for beginners to better understand and feel the movement.

   

• Keep breathing normally
  Avoid holding your breath during the exercise. Maintain a steady and natural breathing pattern.