Intimate Health & Kegel Muscle Training...
The Most Common Mistakes in Kegel Training – How to Avoid Them?
How to Exercise Effectively for the Best Results...
Hey, ladies! So, you've heard about Kegel exercises, maybe even started doing them – but… are you sure you're doing them right?
Today, we’re diving into the most common mistakes women make when training their Kegel muscles and, more importantly, how to avoid them to get the best results!
Because let's be real – if you're putting in the effort, you want stronger muscles, better control, and improved pleasure, right? Let’s make sure you’re training effectively!
The 5 Most Common Mistakes in Kegel Training
Let’s break it down! Here are the biggest mistakes I see women making when trying to strengthen their pelvic floor:
1️⃣ Squeezing the Wrong Muscles
A lot of people mistakenly tense their glutes, thighs, or abs instead of the actual pelvic floor muscles. The key? When you do a Kegel correctly, no one should even notice!
Pro tip: Try stopping your urine mid-flow once – the muscles you use? That’s your pelvic floor! Now, train by squeezing those, not your butt or belly!
2️⃣ Holding Your Breath
When we focus, we sometimes forget to breathe. But holding your breath while doing Kegels can increase tension instead of strengthening the muscles.
Solution? Keep breathing naturally – inhale as you relax, exhale as you squeeze. Oxygen = better muscle control!
3️⃣ Overtraining – More Isn’t Always Better!
Would you do 100 squats a day if you’ve never exercised before? Probably not. The same goes for your Kegel muscles! Overtraining can lead to muscle fatigue, pain, and even tension issues.
Best approach?
✔️ Start with 5-second squeezes, 10 reps, 2-3 times a day
✔️ Gradually increase intensity as your muscles get stronger
✔️ Listen to your body – pain or discomfort? Take a break!
4️⃣ Only Training in One Position
Your pelvic floor muscles work differently depending on your posture. If you always train sitting, you might not be strengthening them properly for standing or active movement.
Fix it: Try Kegels in different positions:
🔹 Lying down (easiest for beginners)
🔹 Sitting (good for control)
🔹 Standing (adds more challenge)
This way, your muscles will be functional in real life – whether you’re running, jumping, or… doing other fun activities.
5️⃣ Not Using the Right Tools for Faster Progress
Let’s be real – sometimes, we need a little extra help. And that’s okay! If you’re struggling to feel your Kegel muscles or want to see results faster, there are great tools available:
Kegel Balls – Insert them and let your muscles work naturally as you move.
Smart Kegel Trainers – These connect to an app to guide your training and track progress.
Check out our best picks here: lab for pelvic floor training
How to Train Kegels the RIGHT Way?
✅ Find the right muscles – do a test by stopping your urine midstream.
✅ Squeeze & hold for 5 seconds – then slowly release.
✅ Breathe naturally – no holding your breath!
✅ Repeat 10 times, 2-3 times a day.
✅ Try different positions – lying, sitting, and standing.
✅ Be patient! Results come in a few weeks with consistency.
So there you have it! Now you know the most common mistakes – and how to avoid them!
Tell TheIntimate TEAM in the comments:
Have you tried Kegel training before? Were you making any of these mistakes?
And don’t forget – check out our best Kegel trainers & accessories to boost your progress!
Subscribe for more tips on health, confidence & pleasure – see you in the next episode!