Caring for your pelvic floor is essential for overall women’s wellness, and Kegel exercises are a go-to solution to keep these muscles in shape. Yet, many women unknowingly slip up, which can hold back their progress and even cause more issues. In this article, we’ll dive into the five most common Kegel exercise mistakes.

When you first start Kegel exercises, finding and engaging your pelvic floor muscles can be challenging. Many women mistakenly contract their abdominal or gluteal muscles instead, which doesn’t help strengthen the pelvic floor.

This confusion might lead to incomplete bladder emptying, urinary retention, potential urinary tract infections (UTIs), increased urinary urgency, and/or increased leakage (urinary incontinence). Additionally, it can make it harder to fully relax your pelvic floor, causing it to stay chronically contracted. This can reduce its ability to function properly, leading to pain during intimacy.

Many people unknowingly hold their breath during Kegel exercises, but this habit won’t help your pelvic floor muscles. Instead, it can leave you exhausted, harm your posture, and limit oxygen delivery to your muscles.

Holding your breath also increases intra-abdominal pressure, which can create the illusion that your Kegels are more effective. However, this pressure puts undue stress on your pelvic floor and can lead to dysfunction.

Form is just as important for Kegels as it is for other exercises. Exercising your pelvic floor without paying attention to your body’s position can make the exercises less effective.

One common mistake is arching your lower back, which may feel like it makes Kegels easier. However, this often means you’re engaging the wrong muscles and stunting your progress. Proper form ensures that you’re targeting the pelvic floor muscles correctly and getting the most benefit from your Kegel exercises.

Patience is key when it comes to Kegel exercises. Many people lose motivation because Kegels, like other exercise programmes, don’t offer quick results. It often takes six weeks or more to notice improvement. Once progress is made, maintaining a regular Kegel routine is crucial — use it or lose it!

This impatience can lead to over-training, mistakenly thinking more is better. However, overdoing Kegels can fatigue the pelvic floor muscles and worsen problems. Which brings us to the next tip…

Overdoing Kegel exercises can be just as detrimental as not doing them at all. The misconception that more exercise is always better can lead to over-training, which fatigues the pelvic floor muscles and exacerbates symptoms.

Like any muscle group, your pelvic floor needs balanced training and rest. Doing too many Kegels daily can be counterproductive and may worsen existing issues. It’s essential to follow recommended guidelines for strength training and avoid the temptation to perform hundreds of Kegels each day.

At Orchard Clinic, Singapore’s premier wellness centre for women, we understand the importance of proper technique in performing Kegel exercises. Avoiding these common mistakes can significantly improve your overall wellness.

To support you on this journey, we offer guided floorwork classes that provide personalised instruction and feedback to ensure you are performing Kegels correctly and effectively. Don’t miss this opportunity to enhance your pelvic floor health with expert guidance. Contact us today to learn more and reserve your spot in our next available class.