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Free Kegel timer: 1 minute
Squeeze when the red muscle lifts, relax when it drops. Ten rounds of 3 seconds each is exactly one minute. Relaxing counts as much as squeezing, so let go fully each time. You can do it sitting down, even on your commute.
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Nice work. That was one minute.
Most studies looked at doing this about three times a day for around 3 months. What matters is doing it every day.
Check your technique
- Your belly, buttocks and thighs stay relaxed
- You keep breathing normally
- You feel a lift around your back passage
- You take as long to relax as to squeeze
Can't find the muscle? Read how to find it. Stop if you feel pain or discomfort.