If you’ve ever been told to “just do your Kegels” and walked away feeling a little confused, a little defeated, or really flippin’ annoyed that it didn’t change anything, you’re not alone. That advice gets handed out so casually that it can feel like the end of the conversation, as if pelvic health is a single checkbox you either remembered to tick or forgot entirely.
Most people don’t question it. They assume that leaking, pressure, or discomfort must mean something is weak, and that the solution is to squeeze harder and hope for the best. But pelvic health is rarely that simple. Reducing it to one exercise is part of why so many people feel stuck, resigned to the idea that they’re doomed to a lifetime of panty liners, pads, or Depends™️.
- And let’s be honest, that gets expensive fast. Especially in this economy.
- More importantly, you deserve better than that.
- And yes, there is something you can do about it.
Let’s talk about what’s actually going on.
Pelvic floor symptoms don’t all come from the same place
One of the most important, and most overlooked, pieces of pelvic health is that similar symptoms can come from very different causes. Leaking when you sneeze, urgency that seems to come out of nowhere, lower back pain, hip discomfort, pain during sex, or a feeling of heaviness can all show up when the pelvic floor needs more strength. They can also show up when the pelvic floor is already holding too much tension.
From the outside, those two situations can look exactly the same. And that’s where things start to get confusing.
Why “just do your Kegels” can miss the mark
When someone is told to “just do your Kegels” without understanding whether the pelvic floor needs more support or more release, they’re essentially guessing. Sometimes that guess works out. Sometimes nothing changes. And sometimes symptoms get worse, leaving people wondering what they did wrong.
This is where Kegels can backfire. They aren’t inherently bad, but they’re incomplete advice when given without context. If the pelvic floor is already gripping, bracing, or working overtime, adding more squeezing is like telling someone with clenched shoulders to shrug harder. The pelvic floor needs to be able to contract and relax. It needs range, responsiveness, and coordination, not constant effort.
Pelvic health is about more than one muscle
Another piece that often gets missed is that the pelvic floor doesn’t work alone. It’s part of a much bigger system that includes your transversus abdominis, the deepest layer of your abdominal muscles, your diaphragm, which drives your breathing, and your multifidi, the small stabilizing muscles along your spine.
These muscles work together in a coordinated way to support you as you move through daily life.
And real life doesn’t happen lying on your back counting contractions. It happens while you’re standing, lifting, coughing, laughing, carrying groceries, or trying to get everything done in one trip because that just makes sense.
Pelvic health is really about how your body manages pressure during movement. When that pressure is shared well across the system, the pelvic floor can do its job without strain. When it isn’t, that’s when symptoms tend to show up.
The role your lower abs play in pelvic health
For many people, the missing link in this system is the deep core, particularly the lower abdominals. When the lower abs aren’t doing their share of the work, the pelvic floor often steps in to compensate. Over time, that can lead to tension, fatigue, and the very symptoms people are trying to fix.
This doesn’t mean you need to brace harder, hold your stomach in all day, or overhaul your entire routine overnight. It means your body needs better coordination, not more pushing.
That’s why I created a free guide called Why Your Pelvic Floor Issues Might Be Linked to Weak Lower Abs (and What to Do About It). It walks you through how your deep core is meant to support pelvic health in a way that feels clear, calm, and doable. No jargon. No overwhelm. Just a better understanding of what your body is actually asking for.
You Can Download The Guide Here
What actually helps long term
When it comes to pelvic health, sustainable change rarely comes from panic or pressure. It comes from education, thoughtful support, and consistency over time. We start with alignment, then breath, then the deep core, and only then do we layer movement and add variety, because the body loves novel movement.
Not because it’s slow or fancy, but because it works.
This approach gives your body the information it needs to feel supported in real life, not just during exercises.
A final thing I want you to know
If you’re dealing with pelvic floor symptoms, I want you to know this: you’re not broken, and you’re not behind. Common doesn’t mean normal, and it definitely doesn’t mean permanent. With the right information and a kinder approach, there is absolutely another way forward.
If you’d like to explore this more, you can watch the full video above, where I break everything down step by step. And if you’re ready for a next step that doesn’t involve squeezing harder and hoping for the best, start with the guide.
Your body isn’t failing you.
It’s just asking for better instructions.
