The Kegel Myth That’s Keeping You Stuck
Why “just doing more kegels” isn’t fixing your leaks, pressure, or core weakness
You’ve been told the solution to pelvic floor problems is simple:
Do your kegels.
And you’ve been told the solution to core weakness is equally simple:
Do your ab exercises.
But here’s the problem: your core and pelvic floor aren’t separate parts. They’re one coordinated pressure system, designed to work together on every breath, every laugh, and every step.
If you train them in isolation, you’re missing the real fix. That’s why you can do hundreds of kegels or planks—and still leak when you sneeze.
Your Built-In Pressure System
Picture your torso like a cylinder:
Top: Your diaphragm
Bottom: Your pelvic floor
Walls: Your deep ab and back muscles
Every time you breathe, this whole system moves together:
Inhale: Diaphragm lowers → Pelvic floor releases downward → Abdominal wall expands
Exhale: Diaphragm rises → Pelvic floor naturally rebounds upward → Deep abs engage
When the system works, it’s automatic.
When it’s disrupted, symptoms start—leaking, heaviness, back pain, core weakness.
How the System Breaks Down
Modern habits and “core training” cues can disconnect your diaphragm and pelvic floor:
1. Breath-Holding Under Effort
Opening a jar or lifting your toddler while holding your breath spikes pressure straight down into your pelvic floor—like jumping on a balloon.
2. The “Suck-In” Habit
Abdominal drawing-in can support pelvic floor function when done correctly—boosting urethral pressure and coordinating with deep core activation. However, habitual over‑gripping may disrupt breathing‑pelvic floor coordination, limiting natural movement.
3. Bearing Down Instead of Engaging
Many people push down (increasing pressure) when they think they’re tightening. This can worsen symptoms like prolapse.
Why Kegels Alone Are Less Effective
Research by Dr. Paul Hodges shows your pelvic floor anticipates movement—contracting milliseconds before you even lift an arm. It does this with your deep abs, not separately.
When you only do isolated kegels, you’re training your pelvic floor to work alone—the opposite of how it works in real life.
Breathing: The Foundation of Core & Pelvic Floor Health
Before you add exercises, you need to restore the breath connection that coordinates the whole system.
360° Breathing Drill
Place your hands on your lower ribs.
Inhale—feel your ribs expand outward and sideways, like an opening umbrella.
Exhale—let the ribs move inward as your pelvic floor naturally rebounds upward.
In Expect’s Pelvic Floor Rescue, we start from day one by helping you reestablish this automatic breathing–pelvic floor connection before moving on to more functional drills. It’s the foundation every strong core is built on.
From Breathing to Real-World Strength
Once your breathing connection is restored, you can layer in functional coordination drills—all built into Pelvic Floor Rescue so you learn them in the right order and at the right intensity:
Blow Out the Candles
Exhale as if blowing out birthday candles—your abs and pelvic floor will engage together without you “forcing” it. Pelvic Floor Rescue walks you through this coordination.
Sustained Singing
Holding a note builds endurance in your pressure system. We use variations so you train both strength and control without traditional “workout” fatigue.
Controlled Coughs
Teaches your pelvic floor to pre-contract before sudden pressure hits—crucial for sneezing and laughing. In Pelvic Floor Rescue, you’ll practice this in real time so your body learns to respond automatically in daily life.
Signs Your System Is Back Online
No leaks when you laugh, sneeze, or jump
Lifting feels supported without bracing
Walking and running feel light and fluid
Breathing feels easy through your whole torso
The Expect Method: Restoring the Conversation
At Expect, we’ve built these principles into Pelvic Floor Rescue and our Core Program—designed by women’s health experts, OB/GYN-approved for safety, and trusted by public health agencies.
We start with the breath–pelvic floor connection in the very first session, then progress you to more functional drills like “Blow Out the Candles” and “Coughing.” By the end, you’ll be moving through daily life with a core and pelvic floor that work together automatically.
When to Seek Extra Support
Work with a pelvic floor physical therapist if you have:
Persistent leaking that doesn’t improve
Ongoing urgency
Heaviness or bulging in your pelvis
Pain with intercourse
Pelvic Floor Rescue also works beautifully alongside therapy, giving you the at-home movement practice to complement hands-on care.
Your Core & Pelvic Floor Are Already Talking. Let’s Get You Back in the Conversation.
Rebuild your connection, restore function, and move with confidence—without endless isolated kegels.
➡ Start Pelvic Floor Rescue today
