Why Kegels Aren't Enough: What Most Women Get Wrong With Pelvic Floor Rehab

"Just do more kegels"....no!

Heal your Pelvic Floor with a plan that actually works.

Pelvic floor symptoms like leakage, heaviness, or that “falling out” feeling affect millions of

women — but for most, the only advice they ever hear is: “Just do your Kegels.”

While Kegels can play a role in pelvic floor rehab, the truth is, they’re often not enough — and in

many cases, they’re done incorrectly.

If you’ve been doing your Kegels religiously but still feel like something isn’t quite right, you’re

not alone — and this post is for you.

The Problem with Kegels

Kegels are often described as “squeezing like you’re stopping the flow of urine” — but this

overly simplistic cue can cause more harm than good. Most women:

- Engage the wrong muscles (like their glutes or inner thighs)

- Over-squeeze without ever relaxing the muscle

- Hold their breath, bracing instead of coordinating

- Have no idea if they’re even doing it right!

Worse still, Kegels are often done in isolation — sitting or lying still — when the pelvic floor is

actually a dynamic muscle group that needs to move, contract, and relax in coordination with

your core and breath. It is preferable to learn the basics of a proper pelvic floor contraction while lying down as it allows you to focus on engaging the correct muscles with the appropriate co-ordination, but in time this needs to be progressed.

Pelvic Floor Dysfunction Isn’t Just About Weakness

We often think of pelvic floor issues as a result of weak muscles — but dysfunction can also

come from muscles that are:

- Too tight or overactive

- Uncoordinated with other core muscles

- Not responding at the right time (for example, during a sneeze or lift)

That means doing hundreds of random Kegels won’t solve the root problem — and can even

make symptoms worse in some cases.

What Your Pelvic Floor Actually Needs: Function Over Force

To truly rehabilitate the pelvic floor, you need to move beyond random squeezing and instead

work on function. This means:

✅ Strengthening the muscles with proper technique

✅ Teaching the pelvic floor to relax fully, not just contract

✅ Learning to coordinate the pelvic floor with the core and breath

✅ Training the muscles to activate automatically during daily life — when you lift, laugh, jump, or

sneeze

This kind of functional training helps your pelvic floor respond like it should — without having to

think, “Wait… should I do a Kegel right now?”

You Don’t Need Guesswork — You Need a Plan

That’s exactly why I created the Pelvic Floor Masterclass is a 12-week online rehab program

designed specifically for women dealing with:

- Incontinence (leaks when you laugh, sneeze, run, or jump)

- Pelvic organ prolapse (heaviness or bulging)

- A disconnect from their core and pelvic floor after childbirth

- Frustration with Kegels that don’t seem to work

Inside the course, you’ll get:

✔️ Weekly rehab plans that build progressively

✔️ Clear, guided videos that teach you exactly what to do — and why

✔️ Real-life movement training (because your pelvic floor doesn’t live in a vacuum)

✔️ The tools to feel confident, strong, and in control again

Final Thoughts: It’s Not Your Fault — It’s the System

If you’ve been told to “just do Kegels” and you’re still leaking, feeling discomfort, or unsure

what’s going on — it’s not because you’re doing something wrong.

It’s because you haven’t been given the full picture.

Pelvic floor healing takes more than squeezing. It takes understanding, strategy, and the right

kind of support.

Ready to stop guessing and start healing?

Join the 12-Week Pelvic Floor Masterclass Online l Physiotherapist -Led l Real Results

P.S. If this post resonated with you, share it with a friend who’s been quietly struggling too.

You’re not alone — and you don’t have to live with these symptoms forever.

Chantal