The Truth About Pelvic Floor Exercises: What You Should Know

Pelvic floor exercises are often promoted as the go-to solution for bladder leakage, core weakness, and postpartum recovery. You’ve probably heard of Kegels, maybe even tried them, and likely assumed they were the key to restoring pelvic health. But while pelvic floor exercises can be powerful, they are not a one-size-fits-all solution—and when done incorrectly or without context, they can actually cause more harm than good.

At YourFormSux (YFS), we believe that effective pelvic floor care starts with knowledge. Whether you’re navigating postnatal recovery, experiencing symptoms like leakage or pain, or simply trying to strengthen your core, understanding the truth about pelvic floor exercises can make all the difference in your results.

Pelvic Floor 101: What These Muscles Actually Do

The pelvic floor is a group of muscles that sits at the base of your pelvis, forming a supportive sling for your bladder, uterus, and bowel. These muscles are responsible for:

Controlling urination and bowel movements

Supporting internal organs

Stabilizing your spine and pelvis

Contributing to sexual function

Working in coordination with your breath and core muscles

When these muscles are well-coordinated and functioning properly, they contract and relax in response to your daily movements. But when they’re too tight, too weak, or not firing at the right time, symptoms like leaking, pain, pelvic pressure, and instability can occur.

The Problem with the “Just Do Kegels” Mentality

Kegels, or pelvic floor contractions, are often suggested without an understanding of the underlying problem. But here’s the truth: Kegels aren’t for everyone. In fact, doing them incorrectly—or doing them when you don’t actually need strengthening—can exacerbate the problem.

For example:

If your pelvic floor muscles are overactive or tight, Kegels may increase tension and worsen pain or constipation.

If your technique is off, you may recruit surrounding muscles like your glutes or inner thighs, which doesn’t address the pelvic floor at all.

If your breathing is shallow or your posture is misaligned, your pelvic floor won’t engage properly, making the exercise ineffective.

The key is not just to contract—it’s to coordinate. You need to be able to contract, relax, and integrate your pelvic floor into movement, breath, and daily activities.

How to Know If You’re Doing Pelvic Floor Exercises Correctly

The biggest mistake people make is assuming they’re doing it right based on how it feels. But proper pelvic floor engagement can be subtle. Signs you might be doing it incorrectly include:

Holding your breath or bearing down

Tensing your buttocks, thighs, or abdominals instead

Feeling pressure rather than lift

Experiencing increased symptoms after doing exercises

A pelvic floor physiotherapist can assess your technique through external and, when appropriate, internal evaluation. At YFS, we often find that once people receive feedback on their engagement and posture, they begin to see real improvements—even if they had been doing “Kegels” for months before.

What a Proper Pelvic Floor Exercise Program Looks Like

Effective pelvic floor training involves more than clenching and releasing. It’s about building a functional, resilient, and adaptable pelvic floor. Here’s what that process typically involves:

Assessment – Identify if the muscles are weak, tight, or poorly coordinated.

Education – Understand how your breath, posture, and movement patterns influence the pelvic floor.

Release and Relaxation – If your muscles are overactive, learning how to let go is the first step.

Functional Strengthening – When appropriate, exercises are introduced that mimic real-life movement patterns.

Integration – Teaching the pelvic floor to activate reflexively during activities like lifting, walking, or running.

Progression – Adapting exercises over time to match your strength, flexibility, and goals.

At YFS, no two pelvic floor programs are identical. Your body, history, and lifestyle shape the approach we take—from breathwork and core retraining to manual therapy and exercise prescription.

The Role of Posture and Breathing in Pelvic Floor Function

Two often-overlooked components of pelvic floor health are posture and breath mechanics. Slumped sitting, rib flare, or a tucked pelvis can all interfere with proper pelvic floor engagement. Similarly, shallow chest breathing prevents the diaphragm and pelvic floor from working in sync.

During pelvic floor physiotherapy, you’ll learn:

How to align your spine and pelvis for optimal muscle engagement

How to use 360-degree breathing to regulate intra-abdominal pressure

How your rib cage, core, and pelvic floor work together as a system

These foundational changes often produce faster and more lasting results than Kegels alone.

When to Seek Professional Help

If you’re experiencing any of the following, it’s time to move beyond generic advice and get personalized support:

Persistent leaking, even after doing exercises

Pelvic or lower back pain

A sense of heaviness or pressure in the pelvis

Pain during intercourse

Difficulty initiating or completing urination or bowel movements

Feeling unsure whether your pelvic floor is tight or weak

At YourFormSux, we specialize in evidence-based pelvic floor physiotherapy that identifies root causes and creates realistic, functional recovery plans. Whether you’re postpartum, managing menopause, recovering from injury, or simply investing in core health, we meet you where you are and guide you forward.

Final Thought: It’s About More Than Just the Muscles

The truth about pelvic floor exercises is that they’re only effective when used correctly, at the right time, and in the right context. Kegels might be part of the solution—but they are never the whole solution.

Real pelvic health involves learning how your body moves, breathes, and supports itself—then applying that knowledge to your daily life. With the right guidance, your pelvic floor can become a source of stability, strength, and confidence—not confusion.

If you’re ready to go beyond myths and find a method that actually works, YourFormSux is here to help. Our pelvic floor physiotherapists serve women across Canada with care that’s customized, evidence-informed, and focused on restoring function—not just following trends.