This blog was written by the world’s leading expert in pelvic floor health, Isa Herrera.
Recently, I’ve seen some pretty disturbing rumors on social media suggesting that Kegels don’t work.
Ultimately, this click-bait, fear-mongering nonsense only serves to confuse and disempower women who are likely in a very vulnerable place. When women are discouraged from employing tactics that can actually help them heal, everyone suffers.
And for the most part, people that are saying these things are only trying to get a reaction out of people — rather than really and truly educate anyone.
Since I’ve dedicated my life to educating women and empowering them to take control of their pelvic health, I want to address these inaccurate claims.
If you’ve heard some of these rumors (or even if you haven’t), and think Kegels don’t work, let me assure you that nothing is further from the truth…and I’m about to break down those myths and help you understand why Kegels are effective and how to get the most out of this amazing exercise.
Proper technique is key
One thing is for sure: if you’re doing Kegels wrong, they won’t work!
This may take some training, ladies. We are not all experienced in how to properly perform a Kegel exercise. And that’s OK! Because we can all learn how.
And we all should learn how. By some estimates, almost 50% of the women (1) in the United States experience urinary incontinence, and 14% experience (2) pelvic organ prolapse. 16% have (3) experienced vulvodynia (4), or chronic pain of the vulva.
The Kegel just may be the best weapon we have for healing these conditions.
But — often, I see women in my practice who tried to learn how to do Kegels on their own and then got discouraged when they “didn’t work.” But after I’ve taught them the elements of a perfect Kegel and shown them proper technique, they are amazed at how much progress they make in healing their pelvic floor.
There are so many studies that show when Kegels are performed properly, they can help improve urinary incontinence (5), heal prolapse (6) and increase sexual satisfaction (7).
So — let’s learn how to do Kegels the right way before we dismiss them as ineffective, OK?
Kegels are just one part of a comprehensive pelvic workout
Your pelvic floor muscles don’t exist in a vacuum — they are part of your core — the center of your entire body. And there are also ligaments and vaginal connective tissues that are part of the pelvic floor (8).
This is why working out just one part of your pelvis with one single, repetitive movement won’t solve everything. At least not all of the time.
It’s important to develop a comprehensive pelvic workout that includes different types of Kegel exercises as well as abdominal exercises and includes various breathing techniques.
After teaching over 14,000 women how to heal their pelvic problems, I can assure you — Adopting these comprehensive methods supercharges your results.
Reverse Kegels are just as important as Kegels
Did you know that there are more than 13 different types of Kegels?
That’s right — you wouldn’t go to the gym just to do push-ups for an hour straight or only do bicep curls and forget about tricep dips. We easily accept and understand that in order to achieve optimum health, we need to work out our entire bodies. Challenge all of our muscles in different ways. Use resistance to build up one muscle and its’ opposing muscle.
The same goes for our pelvic floor.
In fact, the pelvic floor and core maybe even more important to challenge than any other set of muscles in the body. Because we spend so much time sitting (according to a JamaNet Published Study, 26% of Americans sit for more than 8 hours a day). We sit in our cars, on the train, at the computer, weakening our muscles in the literal cradle of our being.
Too often, I see women who are struggling to heal, doing the same Kegel every day, thinking they are doing the right thing for their bodies. And it breaks my heart.
We have to learn how to work out using all of the tools at our disposal, not just one of them. We have to learn which techniques work for our specific issues — one type of Kegel does not fit all women.
Want to learn more?
Pelvic workouts are perhaps the most empowering and effective way to reconnect with your feminine energy and take back your life.
I’ve seen it time and time again with participants in my V-Core Lift Program, where I teach women how to take control of their pelvic floor, regain their sexual satisfaction, completely stop leaky bladder, and even heal prolapse.
Once women master these comprehensive pelvic workout techniques and learn all 13 types of Kegels, they start to feel more at ease in their bodies, more connected and loving, and they start to remember who they were before pelvic dysfunction began to rule their lives.
Once they are empowered by improved pelvic function, women feel like women again. Women who are happy and engaged in their lives, instead of hiding, feeling ashamed and stuck.
It’s no wonder that pelvic issues make us feel lost. Our pelvis is at the center of our being, where we carry all of our stress, creative energy, and where we nurture life. In many ways, it defines our womanhood, so when things are off “down there” we can’t fully embrace ourselves.
Plus, peeing every time you cough or sneeze is a real bummer.
This is exactly why I’ve created my signature V-Core Lift program — so that in the comfort of your home, in just 5 minutes a day, you can learn and put into practice the exact methods I’ve taught to 14,000+ other women just like you.
Women who were:
- Ready to give up in frustration because Kegels “weren’t working for them”
- Spending money visiting doctors who couldn’t help them figure out what was wrong
- Afraid that surgery or painful injections were the only way to ever fix their issues
- Tired of wearing pantyliners all of the time
- Fearful of a future wearing adult diapers
- Completely avoiding intimacy with their partner because of the pain
- Resigned to the fact that their prolapse was just a part of life
- Ashamed to be making up another excuse for “not tonight, honey”
Are you ready to take back your pelvic health? Ditch the pantyliners for good, and start actually enjoying sex?
Let’s explore your future together — I can’t wait to teach you everything I know!
1 “Urinary incontinence in women: prevalence ….”
2 “Pelvic organ prolapse in the Women’s Health … – NCBI – NIH.” https://www.ncbi.nlm.nih.gov/pubmed/12066091.
3 “Etiology, diagnosis, and clinical management of … – NCBI.” 2 May. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4014358/.
4 “Vulvodynia – Symptoms and causes – Mayo Clinic.” 22 Jul. 2017, https://www.mayoclinic.org/diseases-conditions/vulvodynia/symptoms-causes/syc-20353423.
5 “Pelvic floor muscle motor unit recruitment – American Journal of Obstetrics and Gynecology” https://www.ajog.org/article/S0002-9378(16)00035-1/pdf.
6 “Pelvic organ prolapse: Pelvic floor exercises and … – NCBI.” 23 Aug. 2018, https://www.ncbi.nlm.nih.gov/books/NBK525762/.
7 “The effect of pelvic floor muscle exercises program on … – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462060/.
8 “Female Pelvic Floor Anatomy: The Pelvic Floor … – NCBI.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472875/.
9 “Joint Prevalence of Sitting Time and Leisure-Time Physical ….” 20 Nov. 2018, https://jamanetwork.com/journals/jama/fullarticle/2715582.