Quick Answer

To use a kegel exerciser effectively, start by identifying your pelvic floor muscles, then insert the device and follow a structured routine of short, focused contractions. Consistency matters more than intensity.

Why a Kegel Exerciser Beats Doing It Blind

Many women struggle to know if they're contracting the right muscles. A kegel exerciser with sensors, like the Elvie Kegel, gives real-time feedback so you can see if you're squeezing correctly and how long you hold. This turns a vague exercise into a measurable workout.

The trade-off is that smart devices cost more than basic kegel balls. If you're on a budget, you can still benefit from a simpler device, but you'll need to rely on self-checking techniques.

When to Expect Results

Pelvic floor training is a gradual process. Most people notice improvements in bladder control and muscle tone after 8–12 weeks of regular use. Don't expect overnight changes; consistency is key.

If you have a medical condition like pelvic organ prolapse or are pregnant, consult a healthcare provider before starting any pelvic floor training program.

Step-by-Step Guide to Using a Kegel Exerciser

  1. Find Your Pelvic Floor Muscles: To locate the right muscles, try stopping the flow of urine mid-stream. If you can do that, you've found your pelvic floor. Alternatively, imagine holding in gas. Avoid holding your breath or tensing your stomach, buttocks, or thighs. If you can't stop urine flow, don't worry—practice the 'hold in gas' method instead.
  2. Insert the Kegel Exerciser: Wash your hands and the device with mild soap and water. Apply a small amount of water-based lubricant to the device for easy insertion. Gently insert it into the vagina, similar to a tampon, and ensure it sits comfortably. Always use water-based lube; silicone-based lubes can damage silicone devices.
  3. Start with Short, Controlled Squeezes: Once the device is in place, squeeze your pelvic floor muscles and hold for 3–5 seconds. Then relax fully for 3–5 seconds. Repeat this 10 times to complete one set. Aim for 3 sets per day, but avoid overdoing it—your muscles need rest days too. If you feel any pain or discomfort, stop and consult a professional.
  4. Use the App for Guided Workouts: If you're using a smart kegel exerciser like Elvie Kegel, pair it with the app. The app guides you through five-minute workouts and shows real-time feedback on your contractions. Follow the app's instructions for sets and reps. The app helps you stay motivated and tracks your progress, so you can see improvements over time.
  5. Build Up Gradually: As you get stronger, increase the hold time to 8–10 seconds and add more reps per set. You can also increase the resistance if your device allows it. Always allow at least one rest day between intense sessions. Progress slowly to avoid muscle fatigue or strain.

Product Spotlight

  • Elvie Kegel Exerciser and Tracker: The Elvie Kegel is an award-winning, TGA-approved exercise tracker that connects to an app guiding you through five-minute workouts. It provides real-time visual feedback, so you can confirm you're doing the exercises correctly and track your progress over time.

    Elvie Kegel Exerciser and Tracker

    Elvie Kegel Exerciser and Tracker