You’re sitting on your couch, scrolling through YouTube, and you click on a kegel pelvic floor exercises video because, let’s be honest, things aren't exactly "tight" or "controlled" down there like they used to be. Maybe you sneezed and leaked a little. Maybe things feel heavy. You follow the instructor, squeezing away while they count to ten. But after three weeks, nothing has changed.
Why?
Because most of those videos are actually teaching you how to fail. They focus on the "squeeze" but completely ignore the "release," or worse, they don't mention that your glutes and abs are doing all the work while your pelvic floor stays dormant. It’s frustrating. It's annoying. And honestly, it's a waste of your time if you aren't doing it right.
What’s Actually Happening Down There?
The pelvic floor isn't just one muscle. It’s a hammock-like structure of muscles and ligaments that stretches from your pubic bone to your tailbone. Think of it like a trampoline. If the trampoline springs are too tight, it snaps. If they’re too loose, you sink to the ground.
Most people searching for a kegel pelvic floor exercises video assume their muscles are "weak." In reality, many people have "hypertonic" or overly tight pelvic floors. If you try to do a Kegel on a muscle that is already gripped tight, you’re just layering tension on top of tension. It’s like trying to flex a bicep that is already cramped. It won't get stronger; it’ll just hurt more or stop responding entirely.
Dr. Arnold Kegel, the gynecologist who "invented" these in the 1940s, originally intended them to be done with a resistance device. Today, we just pulse away while watching a screen, often holding our breath. If you hold your breath during a Kegel, you’re creating downward pressure (intra-abdominal pressure) that actually pushes the pelvic floor down instead of lifting it up. You’re literally working against yourself.
Stop Squeezing Your Butt
One of the biggest mistakes people make when following a kegel pelvic floor exercises video is "compensating." Your brain is smart. If it can't find the tiny, deep muscles of the pelvic floor, it will recruit the big ones nearby.
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Check yourself right now. Squeeze.
Did your butt cheeks clench? Did your inner thighs tighten? Did you hold your breath? If the answer is yes, you didn't do a Kegel. You did a glute bridge while sitting down.
A real pelvic floor contraction is internal. It’s subtle. It’s a "lift and suck" sensation, like you’re trying to pick up a blueberry with your nether regions and pull it up toward your belly button. It shouldn't be visible from the outside. If your partner can see you doing Kegels, you’re doing them wrong.
The Missing Link: The Eccentric Phase
In the world of strength training, there are two parts to a movement: the concentric (the squeeze) and the eccentric (the lengthening). Most videos only talk about the squeeze. But for a muscle to be functional, it has to be able to let go.
If you can't fully relax your pelvic floor, you can't build strength. This is why people with chronic pelvic pain or "urge" incontinence often find that doing more Kegels makes their symptoms worse. They need to learn how to drop the floor first.
How to actually find the muscle
Forget the "stop your pee" advice for a second. While that's a good way to identify the muscle, doing it frequently can actually mess with your bladder signals and lead to UTIs. Instead, try this:
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- Sit on a firm chair or a yoga block.
- Inhale deeply into your ribs (not your chest).
- Feel your pelvic floor "blossom" or move down toward the chair.
- As you exhale, imagine those muscles gently lifting away from the chair.
That's it. That's the whole thing.
Why 2026 Pelvic Health is Different
We’ve moved past the "100 reps a day" era. Experts like those at the Herman & Wallace Pelvic Rehabilitation Institute now emphasize functional movement. Your pelvic floor doesn't work in a vacuum. It works when you squat, when you reach for a glass in the cupboard, and when you laugh.
If your kegel pelvic floor exercises video doesn't incorporate breathing, it's outdated. Your diaphragm and your pelvic floor are sisters. They move together. When you inhale, both move down. When you exhale, both move up. If you synchronize your exercises with your breath, you’re tapping into a natural biological rhythm that makes the exercise 10x more effective.
Common Misconceptions That Keep You Leaking
- "I’ve had a C-section, so I don't need these." Wrong. Pregnancy itself, the weight of the baby for nine months, stretches the pelvic floor. The delivery method is only part of the story.
- "I'm too young for this." High-impact athletes (cross-fitters, runners) often suffer from pelvic floor dysfunction because of the sheer amount of pressure they put on their bodies.
- "Pain is normal." Pelvic exercises should never hurt. If they do, stop. You might have an underlying issue like endometriosis or pelvic inflammatory disease that needs a doctor, not a YouTube video.
The Actionable Protocol
If you're going to use a kegel pelvic floor exercises video, look for one that focuses on "Pelvic Floor Physical Therapy" (PFPT) principles.
Step 1: The Diaphragmatic Breath
Spend two minutes just breathing. Inhale, belly expands, pelvic floor drops. Exhale, everything gently pulls in and up. If you can't feel the "drop," you aren't ready to squeeze.
Step 2: The Quality over Quantity Rule
Do five perfect contractions. Hold for 3 seconds, relax for 6 seconds. The relaxation phase must be twice as long as the contraction. This prevents the muscle from getting "stuck" in a shortened state.
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Step 3: Change Positions
Gravity matters. If doing Kegels lying down is too easy, try them sitting. If that’s easy, try them standing. If you really want a challenge, do them while performing a wall sit. This trains the muscles to work under load, which is how you actually use them in real life.
Step 4: Stop if You Feel "Bulging"
If you feel like you are pushing "out" or "down" (like you're having a bowel movement), stop immediately. You are increasing the risk of prolapse. Re-center your breath and focus on the lift.
When to See a Pro
A video is a tool, but it's not a doctor. If you have been doing exercises for 6 weeks and still leak when you jump, or if you feel a "bulge" in the vaginal area, you need to see a Pelvic Floor Physical Therapist. They use biofeedback to show you exactly what your muscles are doing on a screen. Sometimes, you think you're lifting, but the screen shows you're actually pushing. You can't fix what you can't feel.
The goal isn't just to do the exercises. The goal is a pelvic floor that is reactive. You want it to "turn on" automatically when you lift a heavy grocery bag or trip on the sidewalk. That kind of reflexive strength comes from consistent, mindful practice, not mindless squeezing while watching TV.
Start by focusing on the breath-to-pelvic-floor connection for just five minutes a day. Focus on the release as much as the lift. Stop bracing your abs like you're about to get punched. Let the movement be internal and quiet. Consistency beats intensity every single time in pelvic health.