Most people make at least one of these mistakes

Kegels seem deceptively simple — squeeze, release, repeat. But in practice, beginners commonly encounter a set of predictable issues that can slow their progress or make practice feel ineffective. Knowing what these mistakes are before you make them will save you weeks of frustration.

Mistake 1: Using the wrong muscles

The most common error is recruiting the wrong muscles — most often the abdominals, buttocks, or inner thighs — instead of (or in addition to) the pelvic floor.

Why it happens: Because the pelvic floor is an internal muscle, it is easy for the brain to recruit more visible, larger muscles instead. Your body is trying to help, but it is taking the wrong shortcut.

How to fix it: - Practice in a position where it is harder for other muscles to help — lying down with good support often works best - Place a hand gently on your lower stomach: if it tightens when you contract, you are using your abs - Keep your buttocks relaxed and pressed into the surface beneath you - Breathe normally throughout — holding your breath is a telltale sign your abs are taking over

Mistake 2: Squeezing too hard

Many beginners assume "more effort = more results." With Kegels, this is often counterproductive.

Why it happens: The pelvic floor is a relatively small, nuanced muscle group. It does not respond to maximum-effort contractions the way your biceps do. Over-squeezing often triggers a compensatory response where your abs and glutes take over, defeating the purpose.

How to fix it: - Think "gentle lift" not "maximum clench" - If you feel downward pressure or pushing rather than lifting, you are probably squeezing too hard - Most of your practice should feel easy — if you are straining, you are doing too much - Save the harder contractions (if your therapist advises them) for specific training goals, not daily practice

Mistake 3: Skipping the relaxation phase

This is one of the most impactful mistakes, yet it is rarely discussed.

Why it happens: The instruction says "contract," and most people naturally focus on the contracting part. Relaxation feels like the absence of effort rather than an active part of the exercise.

Why it matters so much: A muscle that only contracts and never fully relaxes becomes tight, shortened, and less functional. In the context of bladder control, a shortened pelvic floor can actually worsen leakage symptoms over time. Full relaxation after each contraction is not optional — it is essential for healthy muscle function.

How to fix it: - Give at least as much attention to the release as you give to the contraction - Actively feel the muscles lengthen and soften after each squeeze - The rest period between contractions should be an active part of the exercise, not just waiting - A guided timer makes it much easier to hold and release with proper rhythm

Mistake 4: Holding the breath

Breath-holding during Kegels is extremely common and usually unconscious.

Why it happens: When you squeeze any core muscle, the instinctive response is often to hold breath and brace — the same way you might brace before lifting something heavy.

Why it matters: Holding your breath increases intra-abdominal pressure, which actually pushes down on your pelvic floor. This is the opposite of what you want during a Kegel. It can also cause dizziness, headaches, and general tension.

How to fix it: - Consciously breathe in normally before contracting - Keep breathing gently throughout the contraction — your chest should rise and fall - Practice noticing whether you hold your breath, and consciously reset to gentle breathing - A guided trainer removes this cognitive load entirely

Mistake 5: Practicing too intensively too soon

More contractions, longer holds, multiple sessions per day — some beginners ramp up extremely fast.

Why it happens: Motivation is high, results feel urgent, and it seems logical that doing more would produce faster results.

Why it backfires: Pelvic floor muscles behave like any other muscle: they need recovery time. Overtraining can cause fatigue, worsening of symptoms, and even pelvic floor tightness or pain. The training benefit comes from consistent, moderate practice — not from maximum effort.

How to fix it: - Start with 5-10 contractions per session, once per day - Only increase volume very gradually — add 1-2 contractions every few days if it feels right - If your symptoms worsen after increasing practice, scale back - Quality of each contraction matters more than quantity

Mistake 6: Stopping practice too soon

This is the mirror image of overtraining — but in the opposite direction.

Why it happens: Most people expect fast results and stop when they do not see them within a week or two. They may also feel silly doing an exercise they cannot see or feel immediate benefit from.

Why it matters: Pelvic floor muscle training works on the same principles as any strength training. Visible and functional improvements typically take six to twelve weeks of consistent practice. Stopping at week two means giving up just before results would have started to appear.

How to fix it: - Commit to at least 8-12 weeks of consistent practice before judging results - Keep a simple log to track that you are actually practicing (consistency is easy to lose track of) - Tie the practice to an existing daily habit so it requires less willpower to remember - Use a trainer or app to make the practice more engaging and structured

Mistake 7: Skipping professional guidance for ongoing issues

Many people with persistent symptoms try to solve the problem entirely on their own.

When to seek help: If you have been practicing consistently for 8-12 weeks without any improvement, if your symptoms worsen, or if you experience pain or new symptoms, it is time to consult a healthcare provider — ideally one specializing in pelvic floor health (a pelvic floor physiotherapist).

Some people also have pelvic floors that are too tight rather than too weak, which requires different exercises entirely. This is not something you can diagnose on your own.

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A guided trainer eliminates most of these mistakes automatically. The rhythm, timing, and gentle pacing are managed for you. Try the free trainer →