Have you ever found yourself stuck in a meeting, wondering how you could sneak in a quick workout without anyone being the wiser? Or maybe you're in the grocery store queue, and you're pretty sure you could be doing something more productive with your time than reading the headlines on tabloids. Enter the covert world of pelvic floor exercises, the ultimate undercover fitness operation that you can pull off anywhere, anytime.
Here’s how to get started with discreet Kegels, no gym, mat, or special gear required.
Step 1: Find the right muscles
Pretend you’re trying to stop the flow of urine midstream — those are your pelvic floor muscles.
You’ll feel a lift deep in your lower core.
💡Tip: Don’t squeeze your abs, thighs, or glutes. This is an inside job.
Step 2: Get in position
At home: Sit or lie down with your back straight and relaxed.
At work: Sit tall in your chair, feet flat on the floor, hands resting on your lap.
No one will know what you’re up to.
Step 3: Squeeze and hold
Tighten your pelvic floor muscles and hold for 5 seconds.
Breathe normally — no need to clench your jaw or hold your breath.
Step 4: Release and relax
Let go of the contraction completely.
Rest for 5 seconds.
Step 5: Repeat
Do 10 reps per set, and aim for 3 sets a day.
💡Pro tip:
Consistency is more powerful than intensity. Think of this as your quiet commitment to core strength — and long-term support where it really matters.
Your Practice Deserves Real Support
As you build pelvic floor strength from the inside, it's just as important to feel supported on the outside.
Ultimate is our highest-absorbency underwear, designed for real life and real bodies — so you can focus on your progress, not your protection. Soft, breathable, and made to move with you, it’s the kind of backup that never feels like one.
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