Frequent mistakes when doing pelvic floor exercises
Avoid the most common mistakes: squeezing too hard, forgetting relaxation, holding your breath or training with pain.
The most frequent mistakes when doing pelvic floor exercises are squeezing the glutes or abdomen instead of the perineum, holding the breath, forgetting relaxation, doing too many repetitions, using urine stopping as an exercise and training with pain. A safe programme includes technique, rest, progression and clear signs for when to seek advice.
Pelvic floor exercises look simple, but they are not always done well. The muscle is not visible, contraction is internal, and many people compensate with other areas without noticing.
Learn how to contract the pelvic floor first →
1. Squeezing glutes, thighs or abdomen
The pelvic floor works with the abdomen and breathing, but it should not depend on squeezing the whole body. If you close your legs, contract the glutes or brace the abdomen, lower the intensity.
2. Forgetting relaxation
Relaxing is not half-releasing. It means letting go fully. Without complete relaxation, training can increase tension and become uncomfortable, especially with pelvic pain or overactivity.
3. Holding the breath
Breath holding increases abdominal pressure. Train the contraction on the exhale and let breathing continue.
4. Doing too many repetitions
Consistency matters more than intensity. Too many repetitions can fatigue the muscles and make perception harder.
5. Stopping urine as a routine
Stopping the stream can be a one-off check, but not an exercise. Repeating it can interfere with normal bladder emptying.
6. Training with pain
Pain is a reason to stop. If there is pelvic pain, pain during sex, persistent tension or difficulty relaxing, consult a specialist physiotherapist.
Pelvisana’s approach
Pelvisana does not treat Kegels as a squeeze-and-release timer. It combines body awareness, relaxation, progression and education so you do not train blindly.
FAQ
Is doing more Kegels always better?
No. More repetitions do not compensate for poor technique and can increase tension if there is not enough relaxation.
Is pain normal?
It should not hurt. If pain, pressure or tension that does not go away appears, stop and seek advice.
Can I do them in any posture?
At first, low-load positions are usually easier. Later you can progress to sitting, standing and functional activities.
Related articles
Learn how to locate, contract and relax the pelvic floor without compensating with the abdomen, glutes or breath holding.
Learn correct Kegel exercise technique, avoid frequent mistakes and progress safely to improve the pelvic floor.
Learn what the pelvic floor is, which symptoms suggest dysfunction, and how to train it with evidence-based exercises.
Learn why pelvic pain may require relaxation, professional assessment and a progression different from classic Kegels.
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