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KegelBeginner5 min

Basic Kegel Squeeze

The foundational pelvic floor exercise. Learn to identify and contract the pubococcygeus (PC) muscle with controlled hold-and-release cycles.

Video coming soon

Step-by-Step Instructions

  1. 1

    Find a comfortable seated or lying position.

  2. 2

    Identify your pelvic floor muscles by imagining you are stopping the flow of urine midstream.

  3. 3

    Contract the muscles and hold for 5 seconds.

  4. 4

    Release slowly over 5 seconds.

  5. 5

    Rest for 5 seconds before the next repetition.

  6. 6

    Repeat for 10 repetitions, 3 sets total.

Benefits

Strengthens the PC muscle group
Improves erectile rigidity
Builds foundational muscle awareness
Can be done anywhere discreetly

Tips

  • Do not hold your breath — breathe naturally throughout.
  • Avoid contracting your abs, glutes, or thighs.
  • Focus on isolating the pelvic floor muscles only.
  • Start with shorter holds if 5 seconds feels too long.
Start Exercise

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