What are Kegel exercises?

Kegel exercises strengthen the pelvic floor, the sling of muscle that runs from your pubic bone to your tailbone and supports the bladder, bowel and, in women, the uterus. Like any muscle it gets stronger with repeated squeeze-and-release training. They were described by Dr. Arnold Kegel in 1948 and are now a first-line recommendation for bladder leaks, prolapse prevention and recovery after childbirth or prostate surgery.

How to do a Kegel correctly

1. Find the muscles. Imagine stopping urine mid-flow or holding in wind. Do not actually practise while urinating.
2. Squeeze and lift inward and upward. Breathe normally. Buttocks, thighs and stomach stay relaxed. Nothing should move on the outside.
3. Hold for 3 seconds at first, building to 10.
4. Relax fully for at least as long as you held. The release trains the muscle as much as the squeeze.
5. Repeat about 10 times, then add a set of quick one-second flicks.

The timer above counts every phase and tells you when to squeeze and when to let go, so you never have to watch a clock.

How often, and when do results show?

Three short sessions a day is the usual recommendation, which is why the daily goal here is three. Most people notice changes in 4 to 6 weeks and keep improving for about 3 months. The 8-week plan moves you from 3-second holds in weeks 1 and 2 to 10-second holds from week 6, and the hold test lets you measure your longest squeeze week by week.

Kegels for men

Men have the same pelvic floor muscles. Pelvic floor training is standard advice after prostate surgery to regain bladder control, often several sessions a day for months, and studies have shown improvements in erectile function and ejaculatory control. Use the custom routine to match exactly what your surgeon or physiotherapist prescribed.

Kegels for women

Pregnancy, childbirth and menopause all load or weaken the pelvic floor. Regular training helps with stress incontinence (leaks when you cough, laugh or run), reduces prolapse risk and supports postpartum recovery. If you have been told your pelvic floor is overactive or tight, work with a pelvic health physiotherapist first, because relaxation rather than strengthening may be what you need.

Why this timer is free

Most Kegel apps lock the timer behind a subscription. The exercise itself is simple and public knowledge, so this tool is free: no account, no ads, no tracking. Your history is stored only in your own browser and is never sent anywhere. Add it to your home screen and it works offline.