A quick self-check before each session

Run through these four checks — they take about 10 seconds:

1. Breathing stays easy. Throughout the entire contraction, your breath continues normally. If you are holding your breath, the effort is too strong.

2. Stomach stays still. Place a hand on your lower stomach. As you contract, it should not bulge out or tighten. If it does, your abs are taking over.

3. Direction is upward. You should feel a gentle lift inward, not a push downward. If it feels like bearing down, reverse direction.

4. Full release afterward. After each contraction, you should feel a clear sense of letting go. If you stay partially tight, you are not recovering between reps.

If all four feel right, you are almost certainly doing it correctly.

Signs something may be off

- Your stomach bulges when you contract - You cannot tell the difference between a pelvic floor contraction and just squeezing everything - You feel pain — Kegels should never hurt - You hold your breath

Why "squeeze harder" is usually wrong

Most benefit comes from engaging the right muscles gently, not from squeezing as hard as possible. Strong squeezing recruits your abs and glutes, which reduces the pelvic floor engagement and can create harmful tension in the area.

Think calibration dial, not volume knob.

I cannot feel anything — does that mean I am doing it wrong?

Not necessarily. In the first few weeks, especially postpartum, nerve function is often disrupted. Try the how-to-find guide for alternative cues. If nothing improves after several weeks of correct practice, a pelvic floor physiotherapist can help.