Kegel exercises are a fantastic way to strengthen pelvic floor muscles, improve bladder control, and enhance sexual health. However, many people unknowingly make mistakes that hinder their progress. If you’re not seeing results, you might be doing Kegels incorrectly. Here are five common mistakes and how to fix them.
1. Engaging the Wrong Muscles
Many people mistakenly contract their thighs, glutes, or abdominal muscles instead of the pelvic floor. This not only reduces effectiveness but can also lead to tension and discomfort in other areas.
Fix: To identify the correct muscles, try stopping your urine flow midstream. The muscles you use are your pelvic floor muscles. Once you locate them, practice contracting and relaxing them without engaging other muscle groups.
2. Holding Your Breath
Breathing is essential when performing any exercise, including Kegels. Holding your breath can create unnecessary tension and reduce muscle engagement.
Fix: Breathe naturally while doing Kegels. Inhale as you relax and exhale as you contract. This helps activate the muscles effectively and prevents straining.
3. Overdoing the Exercises
More is not always better. Excessive Kegel exercises can cause muscle fatigue, leading to weakened pelvic floor muscles instead of strengthening them.
Fix: Aim for a balanced routine. A standard guideline is to perform three sets of 10 repetitions daily. Always allow time for relaxation between contractions.
4. Not Holding the Contraction Long Enough
Short, quick contractions do not engage the muscles properly. Without holding the contraction for a sufficient time, you may not be building endurance.
Fix: Contract your pelvic floor muscles and hold for 5-10 seconds before releasing. Gradually increase the duration as your strength improves.
5. Inconsistency
Skipping Kegel exercises or doing them sporadically leads to slow or no progress. Consistency is key to strengthening the pelvic floor.
Fix: Make Kegels part of your daily routine. Set reminders on your phone or associate them with daily activities like brushing your teeth or sitting at a red light.
Bonus Tip: Incorrect Posture
Performing Kegels with poor posture can reduce effectiveness. Slouching compresses the pelvic floor, preventing proper muscle activation.
Fix: Sit or lie down in a comfortable position with a straight back. Engage your core slightly to support your posture while performing the exercises.
When NOT to Do Kegels
While Kegel exercises are beneficial for many, they are not suitable for everyone. In some cases, performing Kegels can worsen symptoms rather than help.
- Hypertonic Pelvic Floor: If your pelvic floor muscles are too tight (hypertonic), Kegels can increase tension and pain. Instead, relaxation techniques or physical therapy may be needed.
- Pelvic Pain or Discomfort: If you experience chronic pelvic pain, Kegels might not be the right exercise. Consult a healthcare provider before continuing.
- Urinary Retention: If you have difficulty emptying your bladder completely, Kegels may exacerbate the issue by increasing muscle tightness.
- After Certain Surgeries: Post-surgical recovery may require avoiding strain on the pelvic floor. Always follow medical advice before starting Kegel exercises.
If you are unsure whether Kegels are right for you, consult a pelvic floor specialist to determine the best approach.
Final Thoughts
Avoiding these common mistakes can help you maximize the benefits of Kegel exercises. Stay consistent, focus on correct muscle engagement, and follow a structured routine for the best results. If you’re unsure whether you’re doing them right, consult a pelvic floor specialist for guidance.
By refining your technique, you’ll see better progress in bladder control, core stability, and overall pelvic health.
