Rena Malik, MD Podcast: Optimizing Health, Sex & Relationships with Science Backed Tips from Leading Experts Moment: How to do Kegel Exercises the RIGHT Way ft Dr. Sarah Reardon
Aug 27, 2025
Join pelvic floor physical therapist Dr. Sara Reardon, known for her expertise in pelvic health, as she dives into Kegel exercises. She highlights the common mistakes people make and shares effective techniques to strengthen pelvic floor muscles. Discover the importance of integrating these exercises into daily routines and how to tackle issues like urinary leakage and pelvic tension. Dr. Reardon also provides valuable at-home relaxation strategies, emphasizing balance through yoga and stretching for optimal pelvic health.
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How To Do A Correct Kegel
- Sit tall, inhale, then on the exhale 'suck up a smoothie' to perform a proper Kegel contraction that lifts and draws in the front and back pelvic floor.
- Fully relax after each contraction and avoid squeezing glutes, thighs, or toes which don't help the pelvic floor.
Integrate Kegels Into Workouts
- Pre-contract your pelvic floor before squats, lunges, deadlifts and other loaded movements to support intra-abdominal pressure and strengthen the muscles.
- Practice quick flickers, longer holds, and do Kegels in varied positions and while moving to build both speed and endurance.
Use The 'Knack' For Leakage
- Use the 'knack': contract the pelvic floor just before coughing, sneezing, or lifting to reduce leakage.
- Train the muscle so it can be activated during real-life triggers, not just in isolated practice.