How to Perform a Kegel Correctly: Day 4 - Mastering Different Positions
Beginning positions of hips elevated by pillows (Gravity Assisted)
Today, we’re focusing on positions! Did you know that many of us are unknowingly doing Kegels incorrectly? It’s true, and that’s why I’m dedicating time to help you perfect this essential pelvic floor exercise.
A Kegel is a "squeeze and lift" type of movement. If you're unsure how to perform it, I’ve explained it in detail in earlier posts, so be sure to check those out!
Why Positions Matter
Your pelvic floor muscles should naturally engage during everyday movements. Once you’re familiar with how to activate these muscles in different positions, you can start incorporating Kegels into your daily activities. For example, when rising from a chair at the dinner table (while maintaining good posture), try exhaling and visualizing "picking up a blueberry" with your pelvic floor. This imagery helps with muscle engagement.
Flat on your back
Kegel Practice Positions
Here are some effective positions to practice your Kegels:
Lying on your back (head elevated, especially if you’re pregnant)
Lying on your back with hips elevated (place a pillow under your pelvis)
On all fours (hands and knees)
Sitting upright
Sitting and leaning forward
Standing
Transitioning from sitting to standing
All 4s
Pro Tips for Correct Form
When you perform a Kegel correctly, no one around you should be able to tell! The key is engaging your pelvic muscles—not your thighs, belly, or glutes. It’s important to remember that Kegels can feel easier or more challenging depending on your position. For instance, lying down is often the simplest because gravity isn’t pulling your pelvic floor downward. Sitting is slightly more difficult, and standing is the most challenging of all.
Step-by-Step Practice
Start with the first position on the list and gradually work your way through each one. While in each position, focus on the "wink," "nod," and movements from front to back, side to side, etc. Ensure you can feel the muscles lift and then gently release them back down.
Keep Going and Track Your Progress
Practice consistently and pay attention to your progress! You’ll soon notice improved control and strength in your pelvic floor muscles. Let me know how it’s going, and if you have any questions, don’t hesitate to reach out.
Kegels sitting up tall
Kegels sitting and leaning forward
Get Professional Help
If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)
Kegels in Standing and kegels when moving from sit to stand