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Free tool · 5 min · private

Kegel timer — free, no sign-up, with pregnancy and postpartum presets

Pick a preset, press Start and follow the circle: squeeze and lift while it’s dark, let go fully while it’s light. About 5 minutes, and nothing leaves your browser.

Using this as a man? Open the version for men →

Short holds while you learn it. Lying down, knees bent: squeeze as if stopping gas and lift around the vagina.

Ready–

Lie down or sit comfortably, then press Start.

Customize

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Updated ·Written by the Dr. Kegel editorial team · clinical review pending

How to use it

  1. Find the right muscles. Squeeze as if you’re holding in gas and stopping the flow of urine at the same time, and feel a lift and gentle closing around the vagina and back passage. Don’t practice it while you’re actually peeing.
  2. Get comfortable. Lie on your back with your knees bent (or on your side later in pregnancy). Belly, buttocks and thighs stay soft.
  3. Pick a preset or open Customize to set your own squeeze, relax, reps and sets. Relax for at least as long as you squeeze.
  4. Press Start and follow the circle. A high beep and a long buzz mean squeeze; a low beep and short buzzes mean let go.
  5. Keep breathing the whole time. If you catch yourself holding your breath, shorten the hold.

Presets made for you:

  • Postpartum gentle: short, soft squeezes from the early days after birth, if comfortable.
  • Pregnancy: 8 squeezes, three times a day.
  • Before a run: quick flicks, standing, to switch on before running or jumping.

Everything runs in your browser. Your settings are remembered on this device only.

What your result means

There’s no score — the goal is steady, comfortable practice. Use these signs to decide when to move up a preset:

  • Move up when every squeeze in the set feels as strong as the first, and you can let go fully each time.
  • Stay if the last few reps fade — that’s normal. Keep the same preset for another week.
  • Go back if you need to hold your breath or tense your belly to finish.
  • Stop and switch to relaxation if kegels cause pain or make symptoms worse. A pelvic floor that’s too tight needs to learn to let go first — see Tight or weak?

Timelines vary from a few weeks to a few months. Not sure where you’re starting from? The pelvic floor self-test suggests a starting level.

Frequently asked questions

How long should I hold a kegel?

Start with about 3 seconds and relax for the same time. As it gets easy, build toward 10 seconds. Mayo Clinic notes that holds longer than 10 seconds tire the muscles, and relaxing fully between squeezes matters as much as the squeeze itself.

How many kegels should I do a day?

NICE guidance for women with bladder leaks describes at least 8 squeezes, three times a day. That’s what the Pregnancy preset gives you. More is not better — stop when the squeeze fades.

Can I do kegels while pregnant?

Yes, for most women pelvic floor exercises are part of a healthy pregnancy. Sit, or lie on your side if lying flat is uncomfortable. If you have pregnancy complications, check with your midwife or doctor first.

When can I start kegels after giving birth?

ACOG notes pelvic floor exercises can begin in the immediate postpartum period. Start very gently with the Postpartum preset, stop if anything hurts, and follow your midwife’s advice after stitches or a C-section.

Will kegels stop leaks when I run or jump?

They often help. Combine slow holds for endurance with quick flicks for the fast squeeze you need on impact. For bladder leaks, NICE recommends at least 3 months of supervised training before judging results.

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Sources

  1. Kegel exercises: A how-to guide for women — Mayo Clinic
  2. Urinary incontinence and pelvic organ prolapse in women: management (NG123) — recommendations — NICE, 2019
  3. Physical activity and exercise during pregnancy and the postpartum period (Committee Opinion) — ACOG, 2020
  4. Kegel exercises — NIDDK (NIH)

This tool is a self-check for education and exercise planning. It is not a diagnosis and does not replace an exam by a doctor or pelvic floor physical therapist.