Why Kegels Alone Aren’t Enough (and What to Do Instead)

Kegels alone won’t fix leaks or pelvic floor issues. Learn why relaxation + 360 breathing are the missing pieces for real pelvic floor strength.

If you’ve ever been told to “just do your Kegels” for leaking, pressure, or pelvic floor weakness, you’re not alone. Kegels are usually the only advice given to women after pregnancy. But here’s the truth: Kegels alone aren’t enough. In fact, for some women, they can actually make symptoms worse.

In this post, we’ll talk about what a Kegel really is, why it might not be working for you, and the missing piece that can finally help you feel stronger and more in control.

What is a Kegel?

A Kegel is simply a contraction of the pelvic floor — basically, a squeeze and lift of the muscles at the base of your pelvis. And yes, those muscles do need strength.

But just like any other muscle group in your body, strength isn’t the full story. Your pelvic floor also needs to relax.

Why Kegels Alone Don’t Work

If all you ever do is squeeze, without balancing it with release, your pelvic floor can become too tense. That extra tension may lead to:

More leaking
Pelvic pressure
Hip or back pain
Discomfort with exercise or daily activities

It’s kind of like walking around with your shoulders shrugged up to your ears all day. The muscles are “working,” but they’re not working well.

The Missing Piece: Relaxation + Connection

The real missing piece is relaxation. Your pelvic floor has to let go fully before it can contract effectively.

And here’s the key: your pelvic floor doesn’t work in isolation. It’s part of your core system, working together with your breath and deep core muscles.

That’s why I teach 360 breathing. On the inhale, your ribs and belly expand in all directions, allowing your pelvic floor to relax. On the exhale, your deep core and pelvic floor gently lift and engage. This creates the balance of release and strength your body actually needs.

What To Do Instead

If you’ve tried Kegels and they haven’t helped, it’s not your fault. You just need a more complete approach: relaxation, breath, and core connection.

👉 I go into more detail in my YouTube video: HERE

And if you’re ready to get started right away, grab my free Pelvic Floor Essentials Guide: HERE

Your pelvic floor health isn’t about doing more and more Kegels — it’s about doing the right exercises in the right way. Once you bring relaxation and connection into the picture, that’s when symptoms start to change.

Categories: : Pelvic Floor & Core Health