Effective Kegel Exercises – A Full Workout Plan

Start Kegel Exercises Workout Plan to strengthen weak pelvic floor muscles

This workout plan includes 6 routines that will slowly but surely build up and strengthen your pelvic floor muscles. Before you start, take notice of three things:

  1. Consistency is the key to success
  2. First results after 3-4 weeks
  3. Know which muscles you’re working. If you’re not sure where your pelvic floor muscles are, read this post on how to locate your pelvic floor muscles.

Now you’re ready to start the step-by-step guide with 6 different routines that will take you from beginner to expert.

Phase 1

Effective Kegel Exercises - A Full Workout Plan

Routine 1 “Sit ’n’ squeeze”

Sit in a comfortable position (you can do this exercise anywhere). Then do:

  • 5 quick squeezes
  • 2-seconds long deep clench

Repeat 3 times.

Then let go, and relax your pelvic floor muscles for 10 seconds. This is one set. Aim to do 3 of these per day.

Recommended: 3x a day, every day.

Tip: set yourself an alarm to remind you of your daily sit’n’squeezes.

Routine 2 “Long squeeze”

This routine is done while lying down, varying the way you contract your pc-muscle as opposed to routine 1.

  • Lie down and start activating your pelvic floor muscles by doing 5 short, tight squeezes
  • Then do a 3-second deep clench. You should feel this one going deeper, causing a pulling sensation.
  • Let go of the contraction for 3 seconds, then start tightening again.

Repeat this set 3 times.

Recommended: Daily before going to bed or getting up in the morning.

For best results, it’s important to not only focus on short clenches but also activate your pelvic floor muscles by doing deeper clenches as they should be able to be strong enough to hold liquid while sneezing, coughing or laughing.

Phase 2

2 Level Intermediate Kegel Exercises Pelvic Floor Muscle Workout

Routine 3 “Travel-up clench”

Lie down, find a comfortable position and insert Ruby Kegel Trainer into your vagina (use lube if you want to). Lay your hands on your stomach, breathe normally and bend your knees.

  • Now start clenching, pulling up the Ruby Kegel. Imagine it travelling up while doing the pulling-clench for approximately 5 seconds.
  • Once you feel you’ve reached the peak of your clench at second 5, hold for another 3-5 seconds.
  • Gently let the Ruby Kegel back down again, while exhaling for 5 seconds.

Repeat this set 3 times.

Recommended:  3x a week.

Tip: choose certain days where you remember to do the Travel Up Clench. E.g: every Monday, Wednesday and Saturday in the morning. That way, you will start including the Kegel Exercises into your routine. More tips on how to make this pelvic floor training part of your routine in the last step.

Routine 4 “The Gravity-Travel”

Insert Ruby Kegel while standing up, keeping your legs hip-wide apart.

  • Start off by just standing with your legs hip-wide apart. Try to hold Ruby Kegel Trainer inside (if you are having major difficulties, we recommend you continue with routine 1-3 again for another week.)
  • Now do the 5-second travel up clench again, following the instructions of Routine 3.

You might notice it being slightly harder, since gravity adds additional weight and resistance to Ruby Kegel Trainer, making the exercise more intense.

Recommended: do this 3x a week, gradually replacing the “travel-up clench”, depending on how advanced you are.

Phase 3

3 Level Advanced Kegel Exercises Pelvic Floor Muscle Workout

Routine 5 “The Deep Clench”

  • Lie on your back with Ruby Kegel Trainer inserted and pull your bent knees towards your chest.
  • Gently open up by letting them fall to each side, as far as the go. To be more comfortable, you can rest them a little further down.
  • Now take a deep breath and contract your pelvic floor, while imagining your pelvis moving diagonally upwards. Hold for 10 seconds, try to tighten the contraction with every second.

Release and pull legs back to center, giving yourself 5 seconds of relaxation. Then repeat this set 3-5 times.

Recommended: every night before going to sleep or every morning before getting up.

Routine 6 “Marching Kegels”

  • Insert Ruby Kegel Trainer while standing up, keeping your legs hip-wide apart.
  • Now, while keeping your pelvic floor muscles squeezed tight, lift your right leg (knee bent) up, as if you were running slow motion on spot.
  • Do that 10 times, clenching even tighter every time you lift your knee, making sure you’re not losing the Ruby Kegel Trainer.

Relax for 10 seconds, both feet on the ground. Then switch to lifting up your left leg, doing the same exercise.

Recommended:  3 sets every second day.

Tip: This is a great exercise to add to your morning routine!

From Expert-Level Onwards

Experts will do their daily Ruby Kegel Training plus leave the Kegel in for an addition 20 minutes while doing some errands around the house.

Experts will also be able to distinguish between the different parts of the pelvic floor muscles and will be able to do all clench and squeeze exercises while targeting the one or the other region of the muscles.

No-Excuse Bonus Routines (to do at your desk or during commute)

Sit crossed legs in a comfortable position and take 10 short breaths through your nose, clenching your pelvic floor muscles every time you do so. Then exhale, relax for 3 seconds. Repeat 3 times.

And you have our promise: nobody will see you’re doing your Kegels.

3 Tips on how to include the Ruby Kegel Training into your routine

  1. Set an alarm or reminder on your phone or in your calendar to remind you of your Kegels. Add the name of the Kegel exercise you want to do.
  2. Make a playlist for doing the beginners Kegel exercises. Choose one specific song, and clench to the rhythm. While in commute or at your desk or whenever you hear this song: clench and squeeze.
  3. Focus points: whether you stand in front of your bathroom mirror, on your kitchen rug while cooking or while you choose your outfit for the day – there are certain places you pass by daily. Turn them into Kegel Training Focus Points. Put a sticky note there to remind you if necessary.


Get started

Ready to have healthier pelvic floor muscles? Order your pelvic floor exerciser here, in purple or turquoise.

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Photo Credits for all Ruby Kegel Trainer Pics: © Víctor Rodriguez for Ruby Cup

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Leanka Sayer

Leanka’s job is to talk about periods. She is currently the Content and Community Manager at Ruby Cup, an award-winning social business that sells menstrual cups, where for every Ruby Cup you buy, you automatically donate another one to a girl in need. She advocates for period positivity and having a healthy relationship with your menstrual cycle. Leanka studied Communication Science in Vienna and has been working for Ruby Cup since February 2014 - first in Berlin, now in Barcelona.