Kegel Exercises: The Ultimate How-To Guide

Kegels exercises have been around for decades. You probably even heard about kegels from conversations with your mother or grandmother. For some time,  kegel exercises fell out of fashion and they’re currently experiencing a resurgence! With the rising popularity of kegels, you’re bound to have a few questions.


Kegels were named for Dr. Arnold Kegel. Dr. Kegel was a gynecologist who taught in Los Angeles at USC’s School of Medicine. He developed kegel exercises as a way for women to strengthen their pelvic floor muscles without surgery. Although many people tend to forget about the man behind the work, Dr. Kegel is a legend here at Gynie!

When we start to talk about pelvic floor function, many people are unsure of the role it plays in their bodies. We don’t blame you! Most women don’t want to read boring scientific articles designed for doctors. That’s why we created a guide that’s easy for ALL women to understand! Let’s dive into everything you need to know about kegels!



In simplest terms, kegel exercises are basic hold and release exercises that you can do to make the muscles of your pelvic floor stronger. Kegel exercises are widely known as a method to regain shape to your vagina after giving birth.

Even if you haven’t given birth vaginally, you can still benefit from kegels. The truth is our pelvic floor can be damaged by more than just pregnancy. It can be weakened by weight gain, aging, and even high impact exercises! Kegel exercises can help rebuild lost strength.

But why is the pelvic floor so important? Well, your pelvic floor is what supports the uterus, bladder, small digestive tract and rectum. Strengthening your pelvic floor can improve bladder control, improve your sex life, and lead to a stronger core.

Psssstt……want to know a secret about kegel exercise?

One of the reasons many women find kegel exercises convenient is because you can do basic kegel exercises anytime, anyplace. That means you could even get in a workout during your weekend brunch!

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Of course, the real question is: which kegel exercises really work?

In this guide, we’re going to answer that question and many more! You’ll learn how to perform the exercises effectively so you can build a stronger pelvic floor and PC muscle.

What makes us such experts? There are dozens of products on the market that claim to help women perform kegel exercises. Unfortunately, many of them lack the functionality to be effective. We created the world’s first true resistance training system to help you get the most out of kegel exercises – with less time! Gynie teaches you proper form and helps to build a strong mind-muscle connection so you can get results quickly.

What are Kegel Exercises? 

Kegel exercises are basic open and close movements that you do with your PC muscle. We think of it as like zipping up your favorite skinny jeans – just suck in and up!  When it’s time to release, simply relax the muscle and ease the hold.

To understand why kegel exercises are so invaluable, let’s take a step back and understand the role the kegel muscle plays in our bodies.

The pelvic floor is a series of muscles and tissues that acts as a support system for the vagina, urethra, and rectum. In the female body, the urethra is responsible for moving urine from the bladder, so you are able to pee.

Feeling overwhelmed by the vocabulary?

Within the pelvic floor is the PC muscle (kegel muscle), which is why sometimes people use these words interchangeably. Here at Gynie, we prefer to call it the strengthening of the PC (pubococcygeus) muscle.

The PC muscle is a hammock-like muscle found in both women and men. It stretches from the pubic bone to the tailbone. The PC muscle is actually the muscle stimulated during an orgasm. Furthermore, it plays a large role in the overall core strength.

There are so many problems that come with having a weak pelvic floor that people don’t talk about. A weak pelvic floor may be causing you to have painful births, little to no orgasms during sex, and even poor posture. It can also be the cause of difficulty controlling your bladder.

Training your pelvic floor with kegel exercises will help keep the muscles functioning the way they were designed. However, just like with any other workout, the way you choose to train matters. To get results, you need the right tools and the right perspective.

Although basic kegel exercises are effective, kegel exercise devices like Gynie can help maximize your efforts, bringing you results in less time. With our patented technology, all you need to do is dedicate 3 minutes a day, 3 days a week, in order to see incredible results in your pelvic floor, core muscles, and even posture!

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At Gynie, we believe in treating the PC muscle like we would any other muscle in our body. Utilizing the mind-body connection while doing your kegel exercises plays an important part in you seeing results.


Who Benefits from Kegel Exercises?

All women can see benefits from performing kegel exercises and training their PC muscles. That said, some women have more to gain than others. We are going to introduce to you various different conditions that you may have. Often, women aren’t aware that they are suffering from incontinence. Instead, they live with the symptoms and try to cover them up. Let us help you out!

If you find yourself relating to any of these conditions, kegel exercises are for you!

Stress Incontinence

Stress incontinence can occur while laughing, coughing, or even while at the gym. In this case, the term ‘stress’ refers to the stress placed on your bladder muscles, not psychological stress. Anything that puts pressure on the bladder can cause stress incontinence.

The leakage that you experience with stress incontinence is not controllable. It occurs even though the bladder muscles are not contracting, and even when you have zero urge to pee.

Some experts believe that women who have delivered vaginally are most likely to develop stress incontinence. This is because giving birth takes a huge toll on the body and could have stretched and possibly damaged the pelvic floor muscles and nerves.  Age can also be a factor. As women get older, the muscles in their pelvic floor can naturally weaken, and it takes less pressure for the urethra to open and allow leakage.

Urge Incontinence

Another common type of incontinence is known as urge incontinence. The condition is sometimes called an overactive bladder. Ever felt a strong urge to pee even when your bladder is nowhere near full? You may have an overactive bladder.  Are you being kept up in the middle of the night to pee all the time? Yup, that can be an overactive bladder too. The condition is sometimes caused by bladder infections. 


Urinary Tract Infections

UTI’s can be the absolute worst! Many women will suffer that trademark burning feeling at some point in their lives. UTI’s irritate your bladder, and in some cases, they can cause strong urges to pee, leading to incontinence.


Pregnancy is the most common reason women look into performing kegel exercises. Kegel exercises are beneficial for women who are preparing for pregnancy, currently pregnant or recovering after childbirth. This is because kegel exercise can re-strengthen your body and even decrease incontinence.

Strengthening your kegel muscles while pregnant helps you to build up the ability to control them throughout the labor process. It will also decrease your risk for standard pregnancy-related complications like decreased bladder control, hemorrhoids, and a lowered sex drive.

The truth is, kegels have so many benefits for pregnant women that we devoted a whole section of this guide to the topic!

Kegel Exercises during Pregnancy

Let’s face it: pregnancy is hell on your body. It forces you to stretch your PC muscles to nearly unimaginable lengths!

Pregnancy hormones also affect your pelvic floor. These hormones cause the PC muscle to loosen and open up the pubic bone, creating space for what is to come. This space is necessary for your baby to come down the birth canal smoothly during labor. By the time you finally go into labor, the pelvic floor muscles will be significantly extended to make space for the baby to pass through.

Unfortunately, most women don’t begin thinking about kegel exercises until they’ve noticed a problem. (If you did, you’re ahead of the curve!) The truth is, kegel exercises are critical leading up to, during, and after pregnancy. As your baby puts on the pounds during months of pregnancy, your pelvic floor muscles have to adapt to the increasing weight. This weight gain adds so much pressure on the body, it can cause damage that persists after birth.

Some women can experience tearing in the pelvic floor muscle tissue during birth. This tearing is partially responsible for the postpartum loss of bladder control and a decreasing sex drive. A small percentage of women — usually the women who had extreme, third-degree tears or a major episiotomy during their birth — will even encounter postpartum fecal incontinence.

Multiple scientific studies have demonstrated that regularly performing kegel exercises during and after pregnancy can help decrease the chances of incontinence and other pelvic floor issues in the future.

Post pregnancy, the body needs time to regain strength and mobility. Many doctors recommend kegel exercises to advance healing, regain bladder control, and to re-strengthen pelvic floor muscles. Pregnant women who perform kegel exercises consistently often find they have an easier birthing process.

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Our founder and CEO, Hanna Assad, has had multiple successful births and truly has an amazing story. Here’s a glimpse of how kegels impacted her experience:
It wasn’t until after my first labor that I understood the importance of a toned PC muscle. After my daughter’s birth, I had so much tearing that I needed 16 stitches. I swore I would never ever have another child again.

One of the most difficult things about the experience was how hard it was to find help. All I heard from midwives, doctors, and physical therapists was that once the stitches healed, I just needed to do kegel exercises and I would recover. The thing is, no one was able to show me HOW to do kegel exercises properly.

I was so embarrassed to talk about how I felt. Sex was completely out of the question. I was ashamed, scared, and uncomfortable. That’s when I got the idea for Gynie! I knew I needed to create a product that would help other women and expecting mothers.

Gynie completely transformed the birthing experience for me. I recently had my third child during a home birth. The process was, beautiful, serene and almost pleasurable! I was so much stronger and I knew how to use that strength, which allowed me to be mentally and emotionally present for the birth experience. Even though my son was the biggest of all my babies, I didn’t need any stitches.Founder and CEO of Gynie®

Hanna Assad

Hanna’s story serves as an inspiration for the whole team, here at Gynie. That’s why we’ve created a product that helps you build and regain strength more quickly than traditional kegel exercises.

Other Indicators of Pelvic Health

Of course, incontinence isn’t the only indicator of poor pelvic health. Many events can weaken the pelvic floor. For example, these events can include pregnancy, childbirth, aging, weight gain, heavy lifting, UTI’s, and countless others. When the kegels muscles are weak, the pelvic organs can be weighed down into the vagina. This is an extremely uncomfortable feeling and can lead to incontinence later in life.

In addition to potential incontinence, a  lowered bladder puts you at greater risk for UTI’s. This is because a lowered bladder makes it easier for bacteria to creep into the vagina. Furthermore, if the bladder is not emptied properly, bacteria can get stored there, causing infections.

A weak pelvic floor can also be caused by changes in your hormonal framework during a life change like menopause. Hence, it is important to maintain a strong pelvic floor to avoid further health issues as you age.

By now, we suspect you’re starting to understand the importance of kegel exercises. At Gynie, our goal is to help you maintain and strengthen your PC muscle and pelvic floor. Even if you haven’t experienced any of these symptoms, there’s never been a better time to dedicate effort toward preserving your pelvic floor strength. You’ll be doing yourself a favor for your future self!

Kegel Exercises for Women with Incontinence

If you’re not currently experiencing incontinence, you’re probably tempted to skip this section. We urge you to read anyway! Incontinence often leads to a lack of confidence, making it difficult to get help when you really need it.

Kegel exercises not only alleviate incontinence symptoms but can actually prevent them in certain cases. They are particularly useful in dealing with stress incontinence, but can also improve incontinence from an overactive bladder.  At Gynie, our innovative kegel exerciser can help you build the strength your body needs to support your bladder AND help you build self-love, courage, and sexual confidence!

Types of Kegel Exercisers

Now that we’ve learnedthe difference between a healthy kegel muscle and a weak one, we’re going to tell you how to ensure you are as strong as possible! Kegel exercises can be done without any tools, however, there are some kegel exercise devices that can help you achieve better results.


At the beginning of this article, we mentioned Dr. Arnold Kegel. Many people don’t know that, in addition to developing the kegel exercise, Dr. Kegel also created the perineometer. The perineometer is an instrument that was used to measure the strength of the pelvic floor.

Today, there are many different kegel exercising devices on the market. Kegel exercisers come in different shapes, sizes, and styles. Some examples are: kegel trainers, kegel eggs, vaginal cones, electrical stimulation devices, medical gadgets, and even kegel weights for your vagina!

Kegel exercise devices come in different materials like plastic, metal, silicone. Some are made of jade stone and some convey electrical current. To be completely honest, some look like medical hardware while others look like sex toys! In a sea of choices, we created a product that we know will stand out from the rest. 

Gynie is constructed from FDA registered medical grade silicone. The material is extremely durable, yet sleek and smooth in design. Due to the  slim glide sleeves, the product is so comfortable to use and simple to clean! Common sense design was important to us because we want our users to feel free to concentrate on their training, knowing that their body is protected.

What is the Best Kegel Exercise Method?

The most best thing you can do for your kegel muscle is to train it like you would any other muscle in your body. Kegel exercises are just that – EXERCISES. The way that you exercise matters, whether it is a muscle in your vagina or not.

In the words of Jennifer Lawrence:

To build up your pelvic floor muscles,  eccentric movement, concentric movement, and progressive weight resistance are extremely important. These methods are highly recommended by athletes, trainers, and researchers worldwide. Let’s get a little athletic here!

Resistance training

Resistance training increases muscle strength by making your muscles work against a weight. Different forms of resistance training include free weights, weight machines, and resistance bands, Ideally, a muscle needs to be trained two to three times per week. The same is true of your kegel muscle. 

Gynie’s patented technology utilizes progressive weighted resistance to efficiently and effectively strengthen the PC muscle.  The product comes with three resistance levels, providing an exercise opportunity for the beginners and advanced users alike.

Concentric movement

This is the most popular kind of muscle contraction. Imagine you are lifting a dumbbell. In that scenario, the moment when you lift the weight is the concentric movement. Form and focus are important when performing these movements.

When you are practicing your kegels, the act of squeezing your PC muscle is the concentric phase.

Eccentric movement

Eccentric movement is the inverse of the concentric movement. The eccentric movement is when you bring the weight down to its initial position. For example, when you lower a dumbbell during a bicep curl, that’s an eccentric movement.

It is important to incorporate both eccentric and concentric movements during training. Fortunately, Gynie incorporates both concentric and eccentric training so you are able to see faster results as well as continuous growth.

Gynie teaches you how to train your PC muscle with the correct mindset. The design encourages you to play out each repetition with total control of the movement. To clarify, this means that you’ll avoid the temptation to swing your body and utilizing that force, rather than your kegel muscles themselves.


Kegel FAQs

We strongly believe in the power and limitless potential of the female body. In order to unlock that potential, you need to be armed with accurate and concise information.  Below, we’ve provided the answers to some frequently asked questions about kegel exercises.

What really happens when you constantly do kegels while peeing?

It can weaken your pelvic floor, damage the bladder and kidneys, an even encourage UTI’s. If you want to understand where the PC muscle is, this can help you. However, try not to do this frequently!

Are kegel exercises really effective?

Yes, if you perform them properly! Regular kegel exercises can take a long time to see results. Gynie can help you get to the results that you want a lot faster because of its unique functionality and continuous challenge. Just 3 minutes 3 times a week can send you on your way to exceptional inner strength!

What are the benefits of kegel exercises?

The list is honestly so long, but we will provide you with just to name a few! Our customers and ourselves have experienced a better sex life, decreased  urinary incontinence symptoms, stronger orgasms, more control of your partner’s orgasm, better posture, stronger core muscles, reduce lower back pain, eliminate and control queefing (Queefing is the sound escape of air from the vaginal canal through the vaginal opening, this may feel embarrassing if it happens in yoga class or with a new partner in bed), and even the ability to experience different types of orgasms than just the clitoris orgasm.

Do kegel exercises make sex better?

An orgasm is a contraction of the PC muscle, the stronger the PC muscle the stronger the orgasm. Different types of orgasms can even be revealed with the confidence of a strong pelvic floor.

Does research support kegel exercises?

Of course! So much research has been conducted on kegels since the mid-1900’s. We find it at Gynie so incredibly important to understand not only female anatomy, but also training methods, women empowerment, and ways to be more mentally connected. We have even conducted own research with the partnership of the California State Polytechnic University of Pomona, with Doctor Professor Jae Min Jung and Doctor Professor Randy Stein.

Do kegel exercises make you tighter?

Yes! We know that the vagina can be extended during pregnancy, giving birth, and even lifting heavy weights. All of these activities can lead to a weak pelvic floor. This can make the vagina itself feel looser, which can make sex appear to be dull. On the off chance that you or your partner have seen a change in your body it can be very frustrating, and women usually hope to find strength in their vagina through kegel exercises. This will definitely lead to a better experience during sex, and more extreme orgasm, for not only yourself but your partner as well!

What is the best way to tighten your vagina?

A kegel exercise device that provides you with a challenge is most ideal. Sure, you can buy some kegel balls that weigh less than 0.20 of a pound. A pair of kegel balls that you can walk in all day while running errands. But if you can do it all day long, is it challenging enough to see results? No. Try using a device like Gynie that allows you to advance your training routine with 3 progressive resistance levels to help you develop your workout for ultimate conditioning.

How can I find my kegel muscle?

Now that we have covered a bunch of information on female anatomy, and the benefits that come with PC/pelvic floor training we can now learn how to perform them!

Finding the right arrangement of muscles can be unclear when you first start. One way to find them is by placing a clean finger inside your vagina and clenching your vaginal muscles around your finger. You can also locate the muscles by squeezing your vaginal muscles during sex. Your partner can help you figure out if you are doing it right! The muscles you use for this action are your pelvic floor muscles. Talk with your gynecologist on the off chance that despite everything you aren’t sure you’ve discovered the right muscles. They may suggest utilizing a vaginal cone. How it works is you insert a vaginal cone into the vagina and then use your pelvic floor muscles to keep it in place.

How do I do my first kegel exercise?

For the first time, make sure your bladder is empty, then sit in a comfortable position.

TIP: Try not to make a habit of utilizing kegel exercises to start and stop your urine stream. Doing kegel exercises while emptying your bladder can actually lead to the deficient emptying of the bladder.

Once you’ve discovered your pelvic floor muscles you can do the kegel exercises in any position, although you may find it easiest to do them when lying on your back.

Tighten your pelvic floor muscles, hold the contraction for a few seconds, and then relax for a few seconds. Try attempting this for four or five times for a session! As a goal, try to work up to keeping the muscles contracted for 10 seconds and relaxing for 10 seconds between sets.

Breathe continuously and relax your body when you are doing these exercises. While training, relax your stomach, thighs, butt, and chest muscles. Maintain stability in your core.

Practice being mindful with your movements and be careful not to utilize the muscles in your abdomen, thighs or buttocks. Focus on the pelvic floor alone and avoid holding your breath. Instead, breathe continuously during the exercises.

When you can feel the quality in the movements, repeat as much as three times a day. Don’t forget to give yourself encouragement!

These exercises can be challenging and can take time to build a strong momentum. In any case, the more you stay with this, the better your pelvic floor health will be. As a reward for your hard work and effort, kegels have been known for increasing sexual pleasure.

Why Should You Use Gynie for Kegel Exercises?

Now that we’ve covered many of the basic questions about kegel exercises, we want to explain the benefit of using Gynie. Gynie is one of the only kegel exercise devices on the market that truly treats the PC muscle as a muscle.

Dr. Arnold Kegel designed the original perineometer to incorporate resistance and range of motion. Gynie continues and expands on his work and draws inspiration from the tactics that top athletes and yogis use every day., all to create the ultimate training experience. 

Here are some thoughts from the women who gave Gynie a try:


I was a little intimidated and unsure about Gynie. I’ve never used a training device to do Kegels before. But my doctor said it would strengthen my PC muscle and give my bladder better support! Apparently, this can be needed after having children. I am so glad that Gynie is comfortable and easy to use! Now I sleep through the night!

Sara M.

My sister told me about Gynie. She used it before she had her baby. I’ve been using Gynie for three weeks now and my boyfriend is ecstatic. I have sooo much control over him in bed now, he says that if there was an Olympic medal for world’s strongest PC muscle, I should compete! (And as a bonus, I can control my queefing!)

Jennifer H.

After trying to do kegels on my own for months, I felt like I wasn’t getting any results. I didn’t even really know if I was doing it right. Gynie took the guessing out of it and my body is stronger now for it!

Stephanie B.

I’ve been working out at gyms for as long as I can remember. I had no idea I was missing my PC muscle in my routines. Gynie is exactly what I needed to reach every last core muscle! My posture is even better now!

Lina N.

This is so embarrassing, but after I had my daughter, I could not stop worrying about wetting my pants. I was in the bathroom all the time! My PT suggested that I do kegels but I just couldn’t figure it out. But I found Gynie! It’s so easy to use. Thanks, Gynie!

Shanti S.


At Gynie, we’ve tried many different products. During that process, we discovered that many product manufacturers lack an understanding of how to effectively train your kegel muscles. Some of us could hold the kegel balls all day long and wonder why we weren’t feeling any results!

The truth is, you need the right kegel exercise device to make the most of your kegel exercises. When you strengthen the PC muscle, it helps build a strong core. A strengthened core encourages stability, empowers vitality, and enhances sexual function. 

You deserve to become the best you can be! We’ll help you achieve that by embracing one key principle – Strength Begins Within.

DISCLAIMER: At Gynie, we’re passionate about pelvic health and fitness. We do our best to provide accurate and factual information, but our advice should not take the place of a licensed medical professional. 

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Discover Gynie®