Common Myths About Pelvic Floor Exercises and the Truth You Need to Know

Pelvic floor exercises are often the first suggestion given when someone experiences bladder leakage, post-childbirth recovery, or pelvic pressure. But while these exercises—commonly referred to as “Kegels”—can be helpful, they’re not a one-size-fits-all solution. In fact, misinformation about pelvic floor exercises can lead to confusion, wasted time, or even worsened symptoms.

At YourFormSux (YFS), we see many women who have tried pelvic floor exercises on their own, based on myths and outdated advice. Some come to us after months or years of struggling, wondering why things haven’t improved. That’s because pelvic floor health is complex—and doing the right exercises the wrong way doesn’t fix dysfunction.

In this blog, we’ll expose some of the most common myths about pelvic floor exercises and replace them with evidence-based truths that every woman should know.

Myth 1: Kegels are the answer to every pelvic floor problem

The truth: Kegels—contracting and releasing the pelvic floor muscles—can be helpful for some issues, but they’re not always appropriate or effective.

If your pelvic floor is too tight, overactive, or uncoordinated, doing Kegels can actually worsen symptoms. This is especially true if you’re dealing with:

Pelvic pain

Painful intercourse

Urinary urgency

Constipation or straining

Tailbone discomfort

In these cases, what your body likely needs is relaxation, not strengthening. At YFS, we assess whether your muscles need to lengthen, coordinate, or be retrained—because blindly strengthening an already tense muscle doesn’t restore function.

Myth 2: You should do hundreds of Kegels a day

The truth: More doesn’t mean better. The quality and control of your pelvic floor contractions are far more important than quantity.

Overdoing Kegels can lead to muscle fatigue, poor engagement patterns, and increased tension—especially if you’re not activating the correct muscles. Many women mistakenly contract their glutes, thighs, or abs when trying to perform a Kegel.

That’s why at YourFormSux, we focus on neuromuscular awareness and breath coordination, teaching you how to integrate pelvic floor activation with your core and diaphragm in everyday movement—not just in isolation.

Myth 3: Kegels are only for postpartum women

The truth: Pelvic floor dysfunction can occur at any age and stage—not just after childbirth.

We see:

Athletes who leak during high-impact workouts

Teens and young adults with pelvic pain or urinary urgency

Menopausal women with prolapse or weakening muscles

Office workers with chronic pelvic tension due to sitting and poor posture

Pelvic floor exercises can support healing and strength at any phase of life, but they must be tailored to your current needs and conditions. Physiotherapy ensures you get the right type of exercise for your body—not a generic postpartum routine.

Myth 4: You’ll know if you’re doing them wrong

The truth: Many people perform pelvic floor exercises incorrectly without realizing it.

Because the pelvic floor is internal, it’s hard to feel exactly what’s working unless you’ve been guided through it by a trained pelvic health physiotherapist. Common mistakes include:

Bearing down instead of lifting

Holding the breath during contraction

Using accessory muscles (like thighs or buttocks) instead of isolating the pelvic floor

Not relaxing fully between contractions

At YFS, we provide real-time feedback through physical cueing, breath training, posture correction, and sometimes biofeedback tools, so you can build the right neuromuscular control with confidence.

Myth 5: Pelvic floor exercises are only about the pelvic floor

The truth: The pelvic floor doesn’t function in isolation. It’s part of a dynamic system that includes:

The diaphragm (breath)

The deep abdominal muscles (transverse abdominis)

The back and spinal stabilizers

The hips and glutes

If you’re only doing isolated pelvic contractions without addressing breathing, posture, and overall movement mechanics, you’re likely missing the bigger picture. At YourFormSux, we help women retrain the pelvic floor in context, not just in stillness.

This holistic integration helps reduce symptoms, improve function, and create lasting strength from the inside out.

Myth 6: If Kegels don’t work, you’re out of options

The truth: Pelvic floor exercises are just one tool—not the only tool.

If your symptoms haven’t improved with at-home Kegels or YouTube exercises, don’t give up. You may need:

Manual therapy to release muscle tension or scar tissue

Postural realignment to reduce chronic pelvic pressure

Core and breath retraining to regulate intra-abdominal pressure

Lifestyle and toileting habit coaching

Movement re-education to support the pelvic floor in dynamic activity

Physiotherapy provides an individualized plan that evolves as your body responds, ensuring you’re always moving forward—not stuck on a one-size-fits-all plan.

How to Know If You’re Doing the Right Pelvic Floor Exercises

Ask yourself:

Do I feel in control of the contraction and release, or am I guessing?

Am I coordinating my breath with the movement?

Are my symptoms improving over time, or staying the same?

Do I feel relaxed and strong—or tense and frustrated?

Have I had an assessment to confirm what my pelvic floor actually needs?

If you’re unsure, it’s time for a professional evaluation.

The Bottom Line: Myth-Free, Evidence-Based Care Matters

Pelvic floor exercises can be powerful—but only when done correctly, consistently, and in alignment with your body’s actual needs. Falling for common myths can delay healing, increase frustration, and cause more harm than good.

At YourFormSux, we specialize in myth-free, movement-informed pelvic floor physiotherapy. Whether you’re postpartum, perimenopausal, or navigating high-impact activity, we’re here to help you understand your body and move toward recovery—safely and effectively.