Kegels. The holy grail of pelvic floor exercises. The go-to prescription for everything from incontinence to prolapse. But do Kegel exercises really work for everyone? And where’s the list of side effects? Because if Kegels were a pill, they’d come with a few extra warnings.
Now, I know that sounds dramatic, but here’s the thing: Kegels are often handed out as a one-size-fits-all solution, and that approach is not just ineffective – it can be harmful. So, let’s get into why relying on Kegels alone could be making things worse, not better.
What Are Kegels, Anyway?
Kegels are a type of exercise designed to strengthen the pelvic floor by isolating and contracting the muscles. They can be done in two ways:
- Slow and steady: Holding a contraction for a few seconds before releasing.
- Fast and furious: Quick squeezes in succession.
Dr. Arnold Kegel developed these exercises (hence the name) and originally paired them with a biofeedback device. This was crucial because it helped people actually locate their pelvic floor muscles – something that, let’s be honest, isn’t always straightforward.
Fast forward to today, and Kegels are often dished out like sweets at a kids’ party – without the brain-to-pelvic-floor connection (biofeedback), without assessing whether they’re needed, and without checking if they’re being done correctly. And that’s where the trouble starts.
Why Kegels Might Not Be Your Friend
Pelvic floor muscles don’t work in isolation. They are part of a whole-body system, responding to movement, posture, breath, and even past experiences like injury or surgery. When Kegels are prescribed without considering the bigger picture, here’s what can go wrong:
1. You Might Be Doing More Harm Than Good
If your pelvic floor is already tight (which is very common), adding more contractions can create symptoms like:
✔️ Nerve pain
✔️ Discomfort during intimacy
✔️ Sciatica-like pain
✔️ A prolapse that actually worsens instead of improves
2. You Could Be Targeting the Wrong Muscles
Many people think they’re doing a Kegel, but what’s actually happening is:
❌ The glutes take over (hello, bum clenchers!)
❌ The abdominals jump in (because they always want to help)
❌ The pelvic floor is actually pushing down instead of lifting
3. It Can Make Your Symptoms Worse
Kegels are often prescribed to ‘strengthen’ the pelvic floor, but strength without flexibility is like having a super-tight elastic band – it’s more likely to snap under pressure. Your pelvic floor needs to respond naturally to movement, not just be stuck in a permanent squeeze.
Pelvic Floor Health is About Coordination, Not Just Strength
A well-functioning pelvic floor isn’t just about brute force. It’s about timing, coordination, and responsiveness. It should automatically kick in when needed. Whether that’s lifting a heavy bag of shopping, sneezing, or running after your toddler.
But if your pelvic floor has lost that connection to the rest of your body (often due to injury, posture changes, childbirth, or surgery), simply adding Kegels won’t fix the problem. It’s like trying to improve your handwriting by gripping the pen tighter, completely missing the point!
At Whole Body Pelvic Health, we focus on re-establishing this brain-to-muscle connection. We’re not just strengthening muscles, we’re teaching them how to work properly within the whole-body system.
The Danger of a One-Size-Fits-All Approach
Do Kegel Exercises Really Work? This is where they can be downright dangerous. They’re handed out as a universal fix, without considering:
🚨 The cause of your symptoms
🚨 Whether your pelvic floor actually needs strengthening (or if it needs releasing first!!)
🚨 How your whole body moves and functions
So, what should you do instead?
A Smarter, More Effective Approach to Pelvic Floor Health
Rather than isolating the pelvic floor, we need to get it working as part of the whole body. That means:
✔️ Moving dynamically – your pelvic floor loves movement!
✔️ Breathing properly – yep, your diaphragm and pelvic floor are BFFs.
✔️ Strengthening the whole system – because your core, glutes, and posture all play a role.
And guess what? You can start right now.
Join me for MarchMatness – a series of free weekly Pilates classes designed specifically to restore your pelvic floor function without relying on Kegels. Each session is short, simple, and effective, giving you practical tools to reconnect with your body in a way that actually works.
Because pelvic floor health isn’t just about doing endless squeezes. It’s about moving well, feeling good, and getting back to the things you love without worrying about leaks, pain, or prolapse.
Sounds good? Come and join me! And if you’re still not convinced, have a listen to my latest podcast episode where I chat all about why Kegels aren’t the magic fix we’ve been led to believe.
Let’s change the conversation around pelvic floor health – together.
Cx 🫶
Ready to try a method for improving your pelvic floor that does NOT risk making your symptoms worse?
