Signs You Are Doing Pelvic Floor Exercises Wrong — And How Hypopressives Fix It
Most women are told to “just do more Kegels” if they leak, feel pressure, or have prolapse symptoms. The assumption is simple: squeezing equals strength.
But here’s the truth, many women are already tight. More gripping only increases tension and pressure downward. Instead of helping symptoms improve, traditional pelvic floor exercises often make them worse.
Your pelvic floor doesn’t work alone. It responds to breath, posture, and pressure, and if those aren’t working well, the pelvic floor can’t either.
This is where Hypopressives come in: a method that teaches the body how to lift and support itself naturally, without over-squeezing.
The Truth About Pelvic Floor Exercises
The idea behind Kegels is that squeezing the pelvic floor = strengthening the pelvic floor. But strength is only useful when the muscle can release fully and contract reflexively when needed.
Common issues with traditional pelvic floor exercises:
Muscles that are already tight are asked to tighten more
Breath is ignored or held , so pressure pushes downwards
Exercises are performed in isolation, without whole-body support
This can leave women confused, “I’m doing everything they told me, so why am I still leaking?”
Hypopressives offer a different approach. Instead of forcing a contraction, they restore the natural lift that comes from coordinated breathing and alignment.
Why Just Squeezing Is Not Enough
Most programmes focus on:
Squeeze
Tighten
Hold
Repeat
Often without any assessment or awareness of the individual’s needs.
But pelvic floor function is deeply connected to the diaphragm and ribcage. If breath and posture aren’t part of the plan, support isn’t either.
Issues with squeeze-only approaches:
They can increase abdominal pressure downward
They can worsen prolapse symptoms
They often tighten muscles that are already gripping
Many women are told they are “weak” , when the real problem is a lack of release and coordination.
Signs You Are Doing Pelvic Floor Exercises Incorrectly
These red flags suggest the exercise is not helping:
You hold your breath during the squeeze
Your stomach bulges or domes upward
You feel pressure pushing downwards
Your lower back tightens or arches
You clench your glutes or inner thighs instead
You feel discomfort, burning, or tension
You still leak despite doing the work
You feel tighter and not stronger
These are signs of poor pressure management or pelvic floor overactivity, not lack of effort. Your body may be trying to protect you — not failing you.
Why Incorrect Pelvic Floor Exercises Make Symptoms Worse
The pelvic floor and diaphragm move together with every breath. When that coordination breaks down, pressure builds where the body is most vulnerable which is often the pelvic floor.
In a closed pressure system (when you hold your breath), pressure itself doesn’t disappear — it redistributes. And if posture or breath creates strain, that pressure is pushed downward.
Examples of unhelpful patterns:
Holding your breath during daily movement
Jaw clenching while trying to “lift” the pelvic floor (usually meaning you are breath holding too)
Pulling the tummy in instead of allowing ribs to expand
This all leads to gripping — not support.
How Hypopressives Correct the Problem at Its Source
Hypopressives retrain how the entire core system works completely naturally and reflexively.
How the method helps:
Improves ribcage movement so the diaphragm can descend and ascend comfortably
Supports core function by redistributing pressure rather than increasing it
Encourages a gentle, reflexive pelvic floor lift without squeezing
Helps tight pelvic floors release so they can activate properly
Positions ribs and pelvis in a way that supports prolapse management
Builds whole-body alignment instead of isolated strength
The apnoea — the breath pause used in Hypopressives — allows the cage to expand while the posture creates space. This creates a natural “upward lift” feeling in the pelvic floor.
You’re not forcing the pelvic floor to work — you’re giving it the conditions to respond.
The Difference Between Strength and Tension
Strength requires movement. Muscles that are always contracting are not strong, they are overworked.
Signs you may have tension rather than weakness:
Painful sex
Constipation or difficulty letting go
Leaking despite being told you’re “strong”
Feeling like the pelvic floor won’t release
Hypopressives help bring softness and mobility back, because release comes before strength in any functional system.
You can’t strengthen what’s stuck.
How to Tell If You Need a Different Approach
Ask yourself:
Do pelvic floor exercises make you feel tighter?
Do you struggle to relax the muscles fully?
Does your stomach dome when you try to “lift”?
Do you feel pressure rather than support?
Are your symptoms staying the same or worsening?
If yes, your pelvic floor is asking for better coordination — not more squeezing.
Working With Abby: Personalised Pelvic Floor Coaching in Edinburgh and Online
If you’ve been trying pelvic floor exercises and not seeing improvement, you are not alone, and you are not doing anything wrong.
You may just need a different starting strategy.
Abby offers:
Expert Hypopressives support for prolapse, leaking, and pelvic tension
Integrated breath and posture coaching
Online and in-person sessions
Edinburgh-based options for those searching locally
A gentle, holistic, and personalised approach
Next steps:
Book a Hypopressives Session
Explore Online Hypopressive Training
Find Support in Edinburgh
You Do Not Need to Work Harder but You May Need to Work Smarter
Your pelvic floor is designed to respond to breath and movement, not to be micromanaged with endless squeezing.
When breath, posture, and pressure are aligned: Your core works with you, not against you.
Your pelvic floor lifts naturally. Your symptoms finally make sense.
There is a smarter way forward, and your body already knows it.
