Kegel exercises, also known as pelvic floor muscle training, involve contracting and relaxing the muscles of your pelvic floor to strengthen them. The pelvic floor muscles support the bladder, uterus, and bowels. Strong pelvic floor muscles are important for bladder and bowel control as well as sexual function.
When you first start doing Kegel exercises, you may only be able to hold the contraction for a few seconds. With practice over time, many women are eventually able to hold the contractions for up to 10 seconds or longer. If you are struggling to hold a Kegel contraction for more than 1 second, there are several possible reasons:
You are not isolating the right muscles
One of the most common reasons is that you may not be isolating and contracting the right muscles. The pelvic floor muscles are internal muscles that span the floor of the pelvis. When contracting them properly, you should not feel the contraction in your buttocks, thighs, or abdomen. You should feel a lifting and tightening sensation in your vagina, anus, and urethra.
Many people contract the wrong muscles like the thighs, buttocks, or abs without realizing it. These are separate muscle groups. Make sure you are focusing on just the pelvic floor muscles themselves.
Tips for isolating the pelvic floor:
- Imagine you are trying to stop the flow of urine mid-stream when contracting. Those are the muscles you want to squeeze.
- Place your fingers inside your vagina and feel for the squeeze. You should not feel tightness in the buttocks or thighs.
- Use a mirror to ensure other muscle groups are relaxed.
You are straining or holding your breath
Holding your breath and straining are common mistakes when trying to do Kegels. This activates other muscle groups and makes it difficult to isolate just the pelvic floor. Remember to keep breathing normally during the contractions. Don’t hold your breath or strain.
The muscles are very weak
If you have very weak pelvic floor muscles, you may only be able to hold a contraction for a second or less when you first start. The muscles lack strength and endurance. If this is the case, don’t be discouraged. Consistency with the Kegel exercises will help strengthen the muscles over time.
Focus on doing Kegels correctly rather than on duration. Do slow, controlled squeezes and make sure you are isolating the pelvic floor muscles properly. Over time, you will gradually be able to hold the contractions for longer.
You have pelvic floor dysfunction
For some women, an underlying medical condition or pelvic floor dysfunction makes performing Kegels correctly difficult. Some examples include:
- Pelvic organ prolapse – when pelvic organs like the bladder drop and press against the vagina
- Painful bladder syndrome – feeling pain or pressure in the bladder/pelvic area
- Neurological disorders – conditions impacting nerves involved in urination
If you suspect you may have a medical issue affecting your pelvic floor, see your doctor for an evaluation. They can check for prolapse or other dysfunction. If present, they may refer you to a pelvic floor physical therapist who can design a customized Kegel and rehabilitation program for your specific needs.
You are doing them incorrectly
There are some common mistakes in technique that can impact your ability to hold a Kegel contraction:
- Wrong muscles – As explained above, not properly isolating the pelvic floor itself.
- Wrong type of contraction – Kegels should be slow and sustained, not quick fluttery contractions.
- Too much effort – Do not strain or hold breath. Keep normal breathing pattern.
- Limited repetitions – More repetitions each day builds strength. Aim for at least 3 sets of 10 reps daily.
Review the proper technique and tips provided in this article. Focus on slow, sustained squeezes using just your pelvic floor muscles. Quality repetitions will build strength more effectively than straining.
You have weak pelvic floor support
The pelvic floor does not work alone. Other muscle groups like the abdominals, obliques, thighs and glutes provide important support. Weakness in these other core muscle groups can put added downward pressure on the pelvic floor.
Try adding exercises to strengthen your entire core and hip muscles. Pilates, yoga, planks and bridges are great options. Improving overall core strength provides better support for the pelvic floor.
You have poor lifestyle habits
Certain lifestyle factors can contribute to weaker pelvic floor muscles:
- Being overweight – extra weight puts pressure on the pelvic floor
- Smoking – chronic coughing can weaken pelvic floor
- High-impact exercise – running, jumping can increase strain
- Chronic constipation/straining – pushes down on pelvic floor
- Heavy lifting – properly brace core during lifts
Try to optimize these lifestyle habits. Losing extra weight, quitting smoking, and preventing constipation/straining can help take pressure off the pelvic floor.
You may need biofeedback
Biofeedback involves using electrical sensors or visual monitors to help you visualize your pelvic floor contractions. This feedback allows you to isolate the correct muscles and perform Kegels in the optimal technique.
Biofeedback is often used when someone is having a hard time doing Kegels properly after instruction. Ask your doctor or pelvic floor PT if this tool may be helpful for you.
You have given birth
Pregnancy and vaginal childbirth can often weaken the pelvic floor muscles and their fascia support tissue due to hormones, extra weight, and strain during delivery. Weakened muscles may only be able to hold a contraction for a short time.
If you recently gave birth, be patient with yourself as the tissues heal. Focus on proper Kegel technique. The strength will improve gradually over the first year postpartum as you continue the exercises.
You had pelvic surgery
Surgeries like hysterectomy and prolapse repair can transect some of the pelvic floor muscles leading to weakness after healing. Scar tissue may also affect muscle contractions. If weakness persists after 6 months, ask your surgeon about seeing a pelvic floor physical therapist.
You are in menopause or post-menopausal
Declining estrogen levels around menopause can contribute to pelvic floor weakness and atrophy. This may result in difficulty holding a contraction. Continue Kegels consistently through the menopausal transition. Topical estrogen can also help strengthen tissues.
You are overweight
Being overweight or obese puts chronic increased pressure on the pelvic floor, which can weaken and stretch the muscles over time. Losing excess weight can help take some of that extra pressure off the pelvic floor. Try sticking to a healthy diet and exercise routine.
You have chronic cough
Chronic or frequent coughing over time can weaken the pelvic floor muscles. The muscles strain with each cough. Conditions like asthma, bronchitis, post-nasal drip or smoking can lead to chronic cough. Treating the underlying condition may help.
You need to exercise more frequently
To see improvements in Kegel strength, they must be done regularly and consistently. Exercising the pelvic floor 3-5 days per week is ideal. Anything less than 3 times weekly is often ineffective.
Schedule your Kegels and add them to your daily routine. Consistency is key. If you only do them sporadically, strength gains will be very slow.
| Kegel Frequency | Effectiveness |
|---|---|
| Daily | Very effective |
| 5 times a week | Effective |
| 3 times a week | Moderately effective |
| 1-2 times a week | Minimally effective |
| Less than once a week | Not effective |
You need to exercise more intensely
In addition to exercise frequency, the intensity or degree of contraction during Kegels also impacts results. Aim to contract the pelvic floor muscles maximally during each repetition.
Do not just go through the motions. Really focus on squeezing as hard and tight as you can each time. Quality intensity build strength better than half-hearted contractions. Over time, this will increase the duration you can hold each squeeze.
Conclusion
Being unable to hold a Kegel contraction for more than a second is very common when first starting out. With consistency, the right technique, and making sure other muscle groups are not compensating, you can improve pelvic floor strength and duration over time.
Patience and persistence are key – pelvic floor changes don’t happen overnight. If you don’t notice improvements after 3-6 months, consider being evaluated by a women’s health physical therapist or doctor to make sure an underlying medical issue is not interfering.