How to Tell If Your Kegel Exercises Are Actually Working

by Helen Rankin February 19, 2025

As with many of our posts, this was inspired by our facebook group, where we were asked how you know when your kegels are working and how to move up a weight.

Many women start doing Kegel exercises with the hope of improving their pelvic floor strength, reducing leaks, and regaining confidence—but how do you know if they’re actually working?

The truth is, many women aren’t engaging the right muscles or tracking progress correctly, which can lead to frustration and minimal results. Here’s how to tell if your Kegel exercises are effective and what to do if they’re not.

1. Are You Using the Right Muscles?

One of the biggest mistakes women make is engaging the wrong muscles. Instead of squeezing the pelvic floor, some tighten their thighs, glutes, or abdominal muscles. To check if you’re doing it right:

Try stopping your urine mid-flow. If you can do this briefly, you’re engaging the correct muscles (but don’t use this as an exercise, as it can cause bladder infections!).
Place a hand on your lower belly and thighs. Your pelvic floor contraction shouldn’t cause movement here.
Use a mirror. A slight lifting motion of the perineum is a sign of a correct contraction.

If you’re unsure, pelvic floor trainers like Secret Whispers Kegel Weights can help activate and strengthen the correct muscles with resistance training.

2. Noticing Small Changes in Bladder Control

One of the first signs of improvement is better bladder control. You may notice:

Fewer leaks when laughing, sneezing, or exercising.
The ability to hold in urine longer when you need to go.
Reduced urgency and frequency of bathroom trips.

These small but significant changes indicate your pelvic floor muscles are getting stronger.

3. Increased Muscle Endurance

As your pelvic floor strengthens, you should be able to hold a Kegel contraction for longer. Test your endurance by:

Holding a squeeze for 5 seconds and gradually working up to 10 seconds.
Repeating the contraction 10 times in a row without fatigue.
Feeling less strain when maintaining the contraction.

Using Secret Whispers Kegel Weights can help increase resistance and boost endurance more effectively than doing Kegels alone.

4. Stronger Sensation & Better Sexual Function

Since the pelvic floor muscles play a role in intimacy, another sign of progress is increased sensation during sex. You may notice:

Stronger orgasms or improved ability to reach orgasm.
A greater sense of control over vaginal muscles.
Improved comfort and confidence.

These benefits are often a sign that your pelvic floor is becoming more responsive and toned.

5. Less Discomfort & Pelvic Pressure

A weak pelvic floor can cause discomfort, heaviness, or a dragging sensation in the lower abdomen. As your muscles strengthen, you should feel:

Less pelvic pressure throughout the day.
Improved posture and core stability.
A feeling of internal support rather than weakness.

What to Do If You’re Not Seeing Progress

If you’ve been doing Kegels for weeks but aren’t noticing improvements, consider:

Using resistance. Just like any muscle, the pelvic floor responds better to progressive training with tools like Secret Whispers Kegel Weights.
Checking your technique. Consulting a pelvic health physiotherapist or using biofeedback devices can ensure you’re activating the right muscles.
Being consistent. Kegel exercises should be done daily for at least 6-12 weeks to see full results.
Not overdoing it. Like any muscle, the pelvic floor can be overworked. If you feel pain or fatigue, give yourself a break.

Final Thoughts

Kegel exercises are a game-changer for pelvic floor health, but only if done correctly and consistently. By tracking your progress, using the right techniques, and incorporating Secret Whispers Kegel Weights, you’ll be well on your way to a stronger pelvic floor, better bladder control, and enhanced confidence.

Ready to take your Kegel training to the next level? Check out Secret Whispers Kegel Weights today and start seeing real results!