Kegel exercises might be small, invisible movements, but for menopausal women, they pack serious health benefits. Whether you're tired of dashing to the bathroom, dealing with accidental leaks, or noticing changes in intimacy, this under-the-radar exercise can quietly change your daily comfort—and confidence.
Let’s lift the veil on Kegels, demystify how they work, and help you get them right, every time.
What Exactly Are Kegels?
Kegel exercises are clench-and-release movements that strengthen your pelvic floor muscles—the group of muscles that support your bladder, bowel, and vagina. Think of them like planks for your pelvis. These muscles keep your pelvic organs in place and assist with essential functions like peeing, pooping, and sexual pleasure.
As we age, go through childbirth, surgeries, or reach menopause, our pelvic floor muscles naturally weaken. The result? Leaking urine, the urgent need to go (even if you don’t), passing gas when you didn’t mean to—or worse, organs bulging into your vaginal canal, also known as pelvic organ prolapse.
The Benefits of Kegel Exercises
Incorporating Kegels into your day can improve your quality of life in major ways:
- Reduced urinary or fecal incontinence
- Less urinary urgency and frequency
- Greater support for pelvic organs
- Increased sexual sensation and stronger orgasms
How to Locate the Right Muscles
Kegels only work if you’re targeting the correct muscles. Here’s how to find them:
- Try to stop the flow of urine midstream (do this only once or twice to avoid infection—it's for identification, not training).
- Imagine holding in gas—that subtle lift is your pelvic floor in action.
- Insert a clean finger into your vagina and squeeze. You should feel gentle pressure and a lifting sensation around your finger.
If you want a visual guide, check out the Kegel videos in our Menopause Video Library. They walk you through how to locate and engage these muscles properly, so you can get the most benefit from your practice. You can watch them here: Menopause Video Library.
How to Do a Proper Kegel
Start by lying down—it's easier to isolate the muscles without gravity working against you.
- Lie on your back, knees bent, feet flat.
- Relax your stomach, thighs, and buttocks.
- Inhale, then exhale slowly while lifting your pelvic floor muscles inward and upward toward your spine.
- Hold for 3–5 seconds, then fully release.
- Avoid holding your breath or squeezing your abs, thighs, or glutes.
How Often Should You Do Them?
Just like building any muscle, consistency matters:
- Hold for 3–5 seconds
- Rest for 5–10 seconds
- Do 10 reps per set
- Aim for three sets a day
Once you’ve built a base, work up to longer holds and more sets.
Tips for Better Results
Mix it up: Alternate long holds with 10 quick pulses to work both fast-twitch muscle fibers (for sudden actions like coughing or sneezing) and slow-twitch muscle fibers (for long-term tone and support).
Target different zones:
- Lean slightly forward to focus on the urethra (helpful for bladder leaks)
- Lean slightly back to activate around the anus
Coordinate with breath: Exhale while squeezing. Especially useful during physical activity—like lifting groceries or jogging.
Don’t overdo it: Too much squeezing or incorrect form can cause more harm than good.
Make Kegels a Daily Habit
The best thing about Kegels? You can do them anytime, anywhere—no mat, no outfit change, no equipment needed.
Try tying them to daily tasks:
- In the shower
- Making coffee
- Sitting at a red light
- Prepping dinner
- Brushing your teeth
- Lying in bed before sleep
What If You’re Still Struggling?
If you’re not sure you’re doing Kegels correctly—or not noticing results—don’t worry. You’re not alone (and 30% of women perform Kegels incorrectly).
Your healthcare provider may suggest:
- Biofeedback training: A vaginal probe and monitor help you see if you’re activating the right muscles.
- Electrical stimulation: A gentle electric pulse teaches your muscles how to contract.
There's no shame in getting support—these tools are designed to help you reconnect with your body.
Kegel Balls: Are They Worth Trying?
Kegel balls (aka Kegel exercisers) are small, weighted devices you insert into your vagina—similar to a tampon. Your pelvic floor holds the weight in place as you move throughout your day. Start by wearing one for just a few minutes, gradually increasing time. They offer added resistance for women who want a challenge beyond bodyweight Kegels.
When Will You See Results?
Most women notice changes after 6 to 8 weeks of consistent Kegels. But how soon you see improvement depends on your muscle strength, routine, and accuracy.
Ready to Get Started?
Sometimes it’s easier to learn by watching. Head to the MenoHello Video Library to explore expert-led videos that walk you through how to properly perform Kegel exercises, use Kegel tools, and build a pelvic floor routine that fits your life. Whether you're a beginner or looking to fine-tune your technique, these visual guides are a game-changer.
Final Thoughts
Kegels may be tiny, invisible, and easy to forget—but they are one of the most powerful tools in your menopause symptom-relief toolkit. Whether you’re working on bladder control, pelvic organ support, or just better orgasms, the payoff is worth it.
Form matters. Frequency matters. And a little patience goes a long way. If you’re unsure whether you're doing Kegels correctly, ask your provider for help. Stronger muscles, better support, and fewer leaks may be just a few squeezes away.
Symptom Relief
Managing menopause symptoms can feel overwhelming, especially when effective solutions seem hard to find. From unexpected skin changes to frustrating hot flashes, these shifts can impact daily life and overall well-being. Explore our Symptom Relief page to discover products that other women have found helpful in managing their symptoms of perimenopause and menopause.
If you’ve found a product that has made a difference for you, let us know through our contact form—we’d love to share it with others!
Explore More
Want to dive deeper into menopause and its symptoms? Visit our Resources page, where you’ll find a collection of studies, articles, and books from trusted experts. Whether you're looking for the latest research or practical insights, these resources can help you better understand your body and make informed decisions about your menopause journey.