Pelvic Floor Dysfunction in Women: Why Kegels May Not Work & A Better At-Home Exercise
Many women struggle with pelvic floor dysfunction — symptoms like leaking when you laugh or sneeze, pelvic heaviness, or pain with exercise. For years, the go-to advice has been “just do your Kegels.” But the truth is, Kegels alone often don’t solve the problem. In this post, we’ll explain what pelvic floor dysfunction is, why traditional Kegels may not work, and share a simple, effective at-home pelvic floor exercise you can start practicing today.
What Is Pelvic Floor Dysfunction?
Your pelvic floor is a group of muscles that sit at the base of your pelvis, acting like a supportive hammock. These muscles play a vital role in:
Supporting your bladder, uterus, and bowels
Controlling urination and bowel movements
Stabilizing your hips and spine
Supporting intimacy and sexual health
When these muscles are too weak, too tight, or not working in coordination, we call it pelvic floor dysfunction.
Common Signs of Pelvic Floor Dysfunction in Women
Leaking urine when you cough, sneeze, or exercise
A feeling of heaviness or “something falling out” in the pelvic area
Difficulty starting or fully emptying your bladder
Pain in your low back, hips, or pelvis
Discomfort during intimacy
If any of these sound familiar, know that you’re not alone — and that help is available.
Why Kegels Don’t Work for Everyone
For decades, women were told to “just do Kegels” if they had bladder leaks or pelvic floor issues. The problem is, Kegels are usually taught as a hard squeeze and hold — which doesn’t address the real issue for many women.
If your pelvic floor muscles are too tight, more squeezing can make things worse.
If your muscles are weak, max-effort squeezing often doesn’t carry over into everyday activities like lifting, laughing, or running.
Most importantly, the pelvic floor needs to both contract and relax to function well — something traditional Kegels don’t always teach.
A Better Approach: The Pelvic Floor Elevator Exercise
The Elevator Exercise is a well-established pelvic health physiotherapy technique (Physio-pedia). It uses visualization to help you build awareness, control, and coordination of your pelvic floor muscles.
Here’s how to try it:
Imagine your pelvic floor is an elevator at the ground floor (lobby).
As you exhale, gently lift it up to the first floor. Pause.
Continue to the second floor, then the third floor, pausing gently at each level.
Hold briefly at the top.
Slowly bring the elevator down one floor at a time, until you feel everything fully relax back at the ground floor.
Repeat for 5–8 gentle cycles.
This approach helps you train both strength and relaxation, which is often the missing link when Kegels don’t work.
Educators like Jessie Mundell also emphasize the importance of not just “clenching” the pelvic floor, but learning to lift and release with breath. The elevator method is one effective way to practice that balance.
Simple At-Home Practices to Support Pelvic Health
Along with the elevator exercise, these two simple practices can help you connect with your pelvic floor:
1. Diaphragmatic Breathing (a.k.a. Belly Breathing)
Lie on your back with knees bent.
Place one hand on your chest and one on your belly.
Inhale gently through your nose, letting your belly rise.
Exhale slowly through your mouth, allowing your pelvic floor to relax.
Why it helps: This breathing pattern releases tension in overactive pelvic floor muscles and improves coordination with your core.
2. Glute Bridge Pose with Breath
Lie on your back, knees bent, feet hip-width apart.
Inhale, then exhale as you gently lift your hips toward the ceiling.
Engage your pelvic floor and glutes at the top, then slowly lower.
Why it helps: Builds coordination between your core, hips, and pelvic floor.
The Takeaway: Healing Your Pelvic Floor
Pelvic floor dysfunction is common, but it’s not something you need to live with. By starting with gentle breathwork and awareness-based exercises like the Pelvic Floor Elevator Exercise, you can begin restoring balance and support in this vital area of your body.
If you’re experiencing ongoing symptoms, working with a professional trained in pelvic health can provide a personalized plan to help you feel confident, strong, and supported again.
At Avalon Wellness & Performance in Naples, FL, we specialize in helping women restore pelvic health through hands-on therapy, exercise, and education. Your body is capable of more than you think.
