Five Kegel Mistakes You Are Probably Making and What to Do Instead

By Isa Herrera, MSPT


Have you tried Kegels and think they “don’t work?”

I get it. I hear women say that to me all of the time.

But, after two decades of helping women to connect to and heal their pelvic floors, I know 2 things to be true:

• When you’re truly in touch with your pelvic floor, you are connected to the sacred feminine wisdom of power and sensuality.
• Women are being taught poor Kegel form, and that is what’s holding them back from seeing real results. Results like better orgasms, less leaking, and way less pelvic pain.

Yes, when you learn to do Kegels the right way, you can literally put an end to bladder leaks (so you can play with your kids on the trampoline and sneeze without fear again!).

And Kegels can unlock some other serious benefits, like healed prolapse (so you don’t have to undergo surgery to fix it). Not to mention the increased intensity of your orgasms (who wouldn’t want that!).

You see, Kegels are powerful medicine for women, but everyone these days is trying to tell you that you NEED something external to heal your vagina, such as…

  • Gadgets – you know what I am talking about here “Put this in your vagina, and perfect Kegel will come.”
  • Gimmicks – “Sit on this chair, do this 1 stretch, wrap this around your waist or attach this probe to your phone insert, and you will have the perfect Kegel”
  • The Doctor Roadshow – “Take this pill, do this surgery, or inject this into your vagina and you will never need to do another Kegel.”

And my personal favorite is Kegel misinformation. 

It’s all over social media…

Do Kegels.  

Don’t do Kegels. 

Bad Kegel information is everywhere these days, and it’s becoming confusing for women just like you who simply want to heal and or prevent vaginal and bladder issues.

The problem… 

Kegel Mistake #1: Just go Home and Do Your Kegels

…Undereducated personal trainers, doctors, gynos, nurses, and even urologists who know zero about Kegels. Their typical advice >> JUST squeeze it <<

Kegels are NOT just about squeezing your vagina! There’s a lift involved as well. Yes, you must lift your “her” in a kegel. 

Kegels are also a GREAT way to strengthen, tone, and tighten your pelvic muscles.

Kegels can bring an out-of-control bladder back into your control.

Kegels can make you multi-orgasmic, increase lubrication, enhance sensation, and bring more circulation to the vulva-vagina area. 

BUT most women are doing Kegels completely WRONG…

…and instead of helping.. their Kegels contribute to more pee leaks, weaker orgasms, frequent bathroom trips, and even pelvic organ prolapse
(when the organs drop into the vagina or outside.)

When we think about our pelvic floor muscles, it’s easy to become distracted by the physical sensations they create. But what you might not know is that these muscles are interconnected with your inner thighs, lower back, posture, breath, and emotions! 

Yup, that’s right, your vagina is connected to your thoughts. Think about someone you find REALLY attractive and sexy to prove this true. How does it make you feel to think about them? Do you feel aroused? Do you tingle all over? 

So when women do their Kegel exercises, they must bring the power of their minds into it to connect better with these muscles. 

But guess what?  

Women are not taught to connect with their pelvic floor by simply using the mind-body connection. This is a HUGE Kegel mistake and something that I’ve taught for years.  

Listed below are four more Kegeling mistakes that you should avoid if you want to reclaim your “Queendom”  and your pelvic power.  

Kegel Mistake #2: AVOID Vaginal Kegel Tension


Even under clinical supervision, it’s estimated that 30% of women weren’t correctly performing a Kegel. (1) That’s because the proper technique is more nuanced than you’ve been taught.

Contracting your pelvic floor muscles is essential for building strength, but relaxing them fully is a must! Not releasing all of those Kegels could lead to overworking and tightening up the area around it, leading to pain and excessive tension in the pelvic floor. (2) I call this Kegel Tension Syndrome, and it’s the #1 reason women fail at their Kegels. 

There is no Kegel without a Reverse Kegel. Your ability to relax your vaginal muscles is crucial during childbirth, pooing, peeing, and pain-free intimacy. Women who over Kegel their vaginal muscles create more weakness and this defeats the purpose of the Kegel. 

Kegel Mistake #3: BREATHE RIGHT for better KEGELS

The diaphragm works naturally with the pelvic floor, and correct breathing should be integrated into your Kegel exercises for best results. Never hold your breath when you are doing Kegel exercises. Holding your breath will strain your vaginal muscles and create excessive downward pressure on your female organs, putting you at risk of leaking and pelvic organ prolapse. So remember to breathe naturally when you are kegeling and exercising at the gym as well. NEVER hold your breath or overexert yourself when working out your vagina.

Kegel Mistake #4: Substitute Muscles HURT Your Kegels

When you tuck your pelvis under, stick your pelvis out, squeeze your butt or curl your toes under to do your Kegels, you’re engaging in a “Maladaptive Strategy” that uses other muscles, positions, or posture as a substitute for the actual Kegel exercise. These maladaptive strategies weaken your Kegels and are not ideal because the goal for Kegels is to strengthen the pelvic floor muscles. Women often use Maladaptive techniques when they cannot isolate the vaginal muscles in a kegel. The trick is to get good at isolating the pelvic floor muscles so those are the only muscles you are working out.

When you’re able to master perfect form, Kegels can help improve urinary incontinence (3,4), and prolapse (5), and increase your satisfaction with your sex life (6).

Kegel Mistake #5: Your Vagina Is Complex & Needs More


Your clitoris, vagina, and anus are all part of your pelvic floor. A proper Kegel will contract the muscles around all three openings at once. So there is a Kegel for every one of these areas. So why are women still doing just one type of kegel? The truth is that there are over 13 types of Kegels, and knowing a variety will make you stronger and tighter. I believe women need a variety of Kegels to heal their pelvic floor completely, avoid yo-yo healing, and tame their bladders. 

Next Steps:

Master the Art of Kegels with V-Core Lift: Unlock the Secrets to Proper Technique Today!

Are you ready to take your Kegels to the next level and achieve optimal results? Look no further than V-Core Kegel Complete Lift, the ultimate solution for a stronger pelvic floor. And guess what? It’s currently on sale!

Join our exclusive program and gain access to expert guidance and transformative knowledge that will revolutionize your Kegel practice.

With V-Core Lift Kegel Complete, you’ll learn the right way to do Kegels, ensuring maximum effectiveness and empowering you to reclaim control over your pelvic health.

Take the first step towards a stronger- lark-free pelvic floor and a more empowered you.

Don’t wait any longer – seize this opportunity and start your journey with V-Core Lift Kegel Complete today!

This program will teach you how to do the *perfect* Kegel and whip your fascia, muscles, and core into shape.



  1. “Kegel Exercises Article – StatPearls.” 
  2. “Patient education: Pelvic floor muscle exercises (Beyond the Basics).” 7 Jul. 2021, 
  3. “Pelvic floor muscle motor unit recruitment: Kegels vs specialized ….”
  4. “The impact of pelvic floor muscle training on the quality of life … – NCBI.” 17 May. 2018,
  5. “Pelvic organ prolapse: Pelvic floor exercises and vaginal pessaries.”
  6. “The effect of pelvic floor muscle exercises program on sexual self ….”


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