Pelvic floor exercises are often recommended for everything from postnatal recovery to better bladder control and even improved core strength. You may have heard about “Kegels” and figured, hey, just squeeze and you’re good to go. But the truth is, these muscles are a bit more complex than they seem—and getting your pelvic floor routine wrong can lead to frustration or, worse, make things worse.
Whether you’re just starting out or have been practicing pelvic floor exercises for a while, there are a few key mistakes many people make without even realizing it. Don’t worry—it’s more common than you think, and the good news is, small adjustments can lead to big improvements.
Let’s break it down in a real, no-fluff way so you can get the most out of your pelvic floor training.
First, What Is Your Pelvic Floor?
Think of your pelvic floor as a hammock of muscles located at the base of your pelvis. These muscles support organs like your bladder, uterus (in women), and rectum. They also play a role in controlling urination, supporting your core, and even enhancing sexual function.
So when these muscles are too weak—or even too tight—they can cause problems like:
- Leaking urine (especially when laughing or sneezing)
- A heavy feeling in the pelvic area
- Lower back pain
- Pain during intercourse
- Constipation or difficulty with bowel movements
Now that we know why they’re important, let’s talk about where things can go wrong.
Mistake 1: Only Focusing on Squeezing
A lot of people hear “Kegels” and immediately think of squeezing as hard as possible. While contracting the pelvic floor is part of the equation, that’s only half the story.
Why it’s a problem:
If you never learn to release and relax your pelvic floor, you can create muscle tension that leads to discomfort and even pelvic pain.
Fix it:
Focus on the full cycle—contract, then fully relax. Think of it like doing a bicep curl and then lowering your arm back down. The lowering part matters too.
Try this:
On your next rep, contract your pelvic muscles gently for 3-5 seconds, then completely let go for the same amount of time. That’s one rep.
Mistake 2: Using the Wrong Muscles
This is one of the biggest and most common mistakes. Instead of isolating the pelvic floor, many people end up tightening their glutes, thighs, or even holding their breath.
Why it’s a problem:
You’re not actually working your pelvic floor if you’re clenching your butt or tensing your stomach. That leads to no real progress and a whole lot of confusion.
Fix it:
Place one hand on your belly and one on your thigh. When you contract, neither should move. Focus on a gentle internal lift—imagine you’re stopping the flow of urine or holding in gas.
Pro tip:
If you’re not sure you’re doing it right, try practicing while lying down. Gravity won’t be working against you, and it’ll be easier to feel what’s happening.
Mistake 3: Holding Your Breath
You might not even notice you’re doing this, but breath-holding is super common during pelvic floor work—especially when trying to concentrate.
Why it’s a problem:
Breath and pelvic floor are closely connected. Holding your breath adds pressure to your abdomen, which can make things worse—especially if you’re already dealing with issues like prolapse or leakage.
Fix it:
Inhale to prepare. Exhale gently as you lift the pelvic floor. Don’t force the breath—just keep it steady and natural.
Quick check:
If you find yourself clenching your jaw or shoulders, you’re probably holding your breath too.
Mistake 4: Overtraining or Doing Too Many Reps
It’s easy to assume more is better, but that’s not always true with pelvic floor muscles. Like any other muscle group, they need rest to recover and perform well.
Why it’s a problem:
Too much squeezing can lead to muscle fatigue or tightness, especially if you’re already dealing with tension in the pelvic area.
Fix it:
Stick to a balanced routine. Try doing 10-15 gentle reps, 2-3 times a day max. Focus on quality, not quantity.
If in doubt:
Some people may actually have an overactive pelvic floor. If exercises seem to make your symptoms worse, stop and consult a pelvic health specialist.
Mistake 5: Not Being Consistent
We all know this one. You do your exercises for a few days and then forget. Or you remember once a week and expect results.
Why it’s a problem:
Like any kind of training, consistency is key. Your pelvic floor won’t get stronger from a few random reps here and there.
Fix it:
Attach it to an existing habit. Do a few reps while brushing your teeth, sitting at a red light, or during your lunch break.
Bonus:
Keep a simple log or set a phone reminder until it becomes part of your daily routine.
Mistake 6: Not Getting Personalized Guidance
Pelvic floor health is not one-size-fits-all. What works for your friend or what you read online might not be what your body needs.
Why it’s a problem:
Doing the wrong type of pelvic floor work can sometimes make issues worse, especially if you have tightness or pelvic pain.
Fix it:
If you’re dealing with ongoing symptoms like leakage, pain, or discomfort, consider seeing a pelvic floor physiotherapist. They can assess you and tailor a plan that actually works for your situation.
Not sure if you need one?
If your symptoms haven’t improved after a few weeks of exercises—or they’re getting worse—it’s time to reach out for help.
Mistake 7: Ignoring the Bigger Picture
Pelvic floor strength doesn’t exist in isolation. It’s part of your entire core system—which includes your diaphragm, deep abdominal muscles, and lower back.
Why it’s a problem:
If you only focus on isolated squeezing and ignore your breathing, posture, and movement habits, you might miss out on the full benefits.
Fix it:
Incorporate pelvic floor work into bigger movements like squats, bridges, or gentle yoga. Learn how to connect your breath with movement and make your pelvic floor part of your overall strength.
Example:
Inhale as you lower into a squat, exhale and gently lift your pelvic floor as you stand up. This trains your body in a more functional way.
FAQs About Pelvic Floor Exercises
Can men do pelvic floor exercises too?
Absolutely. Men have pelvic floor muscles too, and strengthening them can help with bladder control and sexual function.
How long does it take to see results?
It depends on the individual, but many people start noticing improvements in 4-6 weeks with consistent practice.
Can pelvic floor exercises help with back pain?
Yes. A strong and well-functioning pelvic floor can support better posture and core stability, which can reduce lower back strain.
Is it ever too late to start?
Not at all. Whether you’re in your 20s or 60s, it’s never too late to improve your pelvic floor health.
What if I’m not sure I’m doing them right?
That’s where a pelvic floor therapist can help. They can guide you with biofeedback or hands-on assessments to make sure you’re getting it right.
Final Thoughts
Pelvic floor exercises might be small and subtle, but they’re incredibly important. The key is doing them correctly, consistently, and in a way that works for your body. Avoiding the common mistakes above can help you get better results and feel more confident in your routine.
So whether you’re recovering from childbirth, dealing with bladder issues, or just want to feel stronger from the inside out—start small, stay patient, and don’t be afraid to ask for help if you need it. Your pelvic floor deserves the same attention and care as any other part of your body.
