Free tool · 1 min · private
Kegel chart for women: printable 30-day plan and daily log
Pick your level — from postpartum gentle to strong — and print a one-page kegel chart for the fridge or bathroom door. Tick a box for every set; it doubles as your log.
Using this as a man? Open the version for men →
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30-day kegel plan · Women · Beginner
Up to 3 short sets a day. Tick a box for each set. Name: ______________ Start date: __________
One rep
- Squeeze as if stopping gas and the flow of urine at the same time. Feel a lift and closing around the vagina and back passage.
- Hold for the seconds shown, breathing normally.
- Let go fully and rest for the same time.
Rules
- Buttocks, thighs and belly stay soft.
- Quality over quantity — stop when the squeeze fades.
- Pain or symptoms getting worse? Stop and see a clinician.
- The knack: from week 2, squeeze just before you cough, sneeze, laugh or lift.
| When | Hold | Each set | Position |
|---|---|---|---|
| Days 1–7 | 3 s squeeze, 3 s relax | 8 reps | Lying down |
| Days 8–14 | 3 s squeeze, 3 s relax | 10 reps | Lying down |
| Days 15–21 | 4 s squeeze, 4 s relax | 10 reps + 5 quick flicks | Lying or sitting |
| Days 22–28 | 5 s squeeze, 5 s relax | 10 reps + 5 quick flicks | Sitting |
| Days 29–30 | 5 s squeeze, 5 s relax | 10 reps + 10 quick flicks | Sitting |
- Day 18 × 3s
- Day 28 × 3s
- Day 38 × 3s
- Day 48 × 3s
- Day 58 × 3s
- Day 68 × 3s
- Day 78 × 3sCheck-in: redo the self-test
- Day 810 × 3s
- Day 910 × 3s
- Day 1010 × 3s
- Day 1110 × 3s
- Day 1210 × 3s
- Day 1310 × 3s
- Day 1410 × 3sCheck-in: redo the self-test
- Day 1510 × 4s + 5 flicks
- Day 1610 × 4s + 5 flicks
- Day 1710 × 4s + 5 flicks
- Day 1810 × 4s + 5 flicks
- Day 1910 × 4s + 5 flicks
- Day 2010 × 4s + 5 flicks
- Day 2110 × 4s + 5 flicksCheck-in: redo the self-test
- Day 2210 × 5s + 5 flicks
- Day 2310 × 5s + 5 flicks
- Day 2410 × 5s + 5 flicks
- Day 2510 × 5s + 5 flicks
- Day 2610 × 5s + 5 flicks
- Day 2710 × 5s + 5 flicks
- Day 2810 × 5s + 5 flicksCheck-in: redo the self-test
- Day 2910 × 5s + 10 flicks
- Day 3010 × 5s + 10 flicks
Free from Dr. Kegel · Timer, technique check and more free tools at /women/tools/ · General exercise guidance, not medical advice. Results take from a few weeks to a few months.
Want the plan to run itself?
The free quiz tailors the plan to your goal and tells you when to move up a level.
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Updated ·Written by the Dr. Kegel editorial team · clinical review pending
How to use the chart
- Choose a level. Choose Postpartum in the weeks after birth, Beginner if you’re new or pregnant, Building if 5-second holds feel easy, and Strong if you can already do 10 holds of 8–10 seconds. Not sure? Take the pelvic floor self-test.
- Press Print / Save as PDF. The chart fits one Letter or A4 page.
- Each day, do up to three sets and tick a box for each. Use the kegel timer to pace your holds.
- Every 7th day is a check-in: redo the self-test and see how you’ve changed.
From week 2 the chart adds “the knack”: squeeze just before you cough, sneeze, laugh or lift.
How to know it’s working
- Squeezes feel stronger and easier to find, and you can hold them for the full time without holding your breath.
- You can let go fully after each squeeze.
- Leaks, dribbling or urgency happen less often — this can take from a few weeks to a few months.
If the holds feel too hard, stay on the same week for longer. If you feel pain, or symptoms get worse, stop and take the Tight or weak? self-check — a tight pelvic floor needs relaxation first.
Frequently asked questions
How do I use a kegel chart?
Pick your level, print the page and stick it where you’ll see it. Each day has three boxes — morning, midday and evening. Tick one for each set. Missing a set is fine; just carry on the next day.
Is there a kegel chart for after giving birth?
Yes — choose the “Postpartum” level. It starts with very short, gentle holds lying down. ACOG notes pelvic floor exercises can begin in the immediate postpartum period; stop if anything hurts and follow your midwife’s advice after stitches or a C-section.
Will it print on one page?
Yes. The chart fits one US Letter or A4 page. In the print dialog choose portrait and “fit to page” if your printer adds large margins, or save it as a PDF.
How long until I see results?
Many women notice changes within a few weeks to a few months. For bladder leaks, NICE recommends at least 3 months of supervised pelvic floor training before judging results — so print a new chart and keep going.
More free tools
Kegel timer
Guided squeeze-and-relax sets with sound and vibration cues.
Open tool →4 min · freePelvic floor strength self-test
Hold, reps and quick flicks — get a baseline and a starting level.
Open tool →1 min · freeAm I doing kegels right?
A 60-second technique check with fixes for common mistakes.
Open tool →Sources
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.