6 common Kegel exercise mistakes

Kegel exercises take a few minutes and need no equipment. Still, when people say “I do them but notice no difference”, the problem is often not the exercise itself but how it is done. Here are the most common mistakes and how to fix them.

1. Squeezing the wrong muscles

The most common mistake is tightening the tummy, buttocks or inner thighs instead of the pelvic floor. These muscles are strong, so the squeeze feels powerful, but the pelvic floor does not work.

Fix it: Put one hand on your belly and the other on your buttock. They should stay relaxed during the squeeze. The movement should be a small lift inwards and upwards.

2. Holding your breath

Holding your breath while squeezing raises the pressure inside the abdomen and pushes the pelvic floor down, working against the muscle you want to train.

Fix it: Squeeze as you breathe out and keep breathing normally while you hold. Counting out loud is a simple way to stop yourself holding your breath.

3. Skipping the relaxation

For the pelvic floor, letting go matters as much as squeezing. A muscle that stays tense gets tired, and in some people this can lead to pain or difficulty emptying.

Fix it: Let go completely after every squeeze and rest for at least as long as you held.

4. Exercising while passing urine

Stopping the flow of urine can be tried once to recognise the muscle, but it is not a way to exercise. Doing it often can stop the bladder emptying properly.

Fix it: Do your exercises with an empty bladder, away from the toilet.

5. Doing too much, too soon

Hundreds of squeezes on day one tire the muscle and dent your motivation. The pelvic floor, like any muscle, gets stronger with gradual load.

Fix it: Start with the hold you can manage (for example 3–5 seconds) and build towards 10 seconds over the weeks. The NHS target of 10 long and 10 short squeezes three times a day is a good goal.

6. Being irregular and giving up early

Muscle strength takes time to change; sources say a difference may be felt within a few weeks to a few months. Doing the exercises for a few days and stopping is the most common reason they “don’t work”.

Fix it: Tie the exercise to a daily habit: morning coffee, a red light, the evening news. Reminders help too.

How do you know you are doing it right?

• Your tummy, buttocks and legs stay relaxed during the squeeze.
• You keep breathing comfortably.
• You feel a small lift inwards and upwards.
• There is a clear release when you let go.

If you are unsure, a physiotherapist can check your squeeze and give you feedback.

Avoid these mistakes with PelviQ

Most of the mistakes above come down to two things: not quite feeling the muscle and not keeping up the routine. PelviQ is designed to help with both:

• “I squeeze the wrong muscle” → EMS pads stimulate the pelvic floor muscles directly, helping you recognise what a correct contraction feels like.
• “I lose the tempo and forget to relax” → The guided Kegel videos in PelviQ App count hold and rest times with you.
• “I do it for a few days and stop” → The daily plan and reminders keep the routine going, and completed sessions show up in your history.
• “It gets boring on its own” → Combine device sessions, Kegels and breathing in one flow to vary your routine.

For the basics, read How to do Kegel exercises.

Sources

• NHS inform — Women’s pelvic floor muscles
• NHS — How to help a weak bladder
• NIDDK — Kegel Exercises

This article is for general information and does not replace medical diagnosis or treatment. See a healthcare professional if you have pain, bleeding, fever or ongoing symptoms.