If you've been doing Kegels for months with no results, you're not alone—and it's probably not your fault. Here's why they fail and what to do instead.
Kegel exercises are the most commonly recommended treatment for bladder leaks. Doctors prescribe them, websites recommend them, and countless women dutifully practice them daily. Yet studies show that up to 50% of women who attempt Kegels see little to no improvement.
If you've been doing Kegels without results, you're likely making one of several common mistakes—or your situation requires a different approach entirely. Here's why Kegels fail and what actually works.
Up to 30% of women contract their buttocks, thighs, or abdominal muscles instead of their pelvic floor. If you feel your buttocks tighten or your stomach push out, you're not doing Kegels correctly.
Solution: Use the insertion method—insert a clean finger into your vagina and squeeze. You should feel tightening around your finger with no movement in your buttocks or abdomen.
The correct motion is a squeeze and LIFT, like pulling something upward inside your vagina. Many women push downward instead, which can worsen prolapse and bladder issues.
Solution: Imagine lifting a marble with your vagina or zipping up from bottom to top. The motion should feel like an internal elevator rising.
Some women have hypertonic (overly tight) pelvic floor muscles that don't need strengthening—they need relaxation. More Kegels make this worse, causing pain, urgency, and incomplete bladder emptying.
Solution: See a pelvic floor physical therapist for assessment. Treatment involves stretching and relaxation techniques, not Kegels.
Doing Kegels once a week or whenever you remember won't strengthen muscles. Pelvic floor muscles need consistent, daily training for 8-12 weeks minimum to see results.
Solution: Set phone alarms for 3x daily practice. Use habit stacking—do Kegels every time you brush your teeth or stop at a red light.
Childbirth, surgery, or neurological conditions can damage the nerves that control pelvic floor muscles. No amount of Kegels will strengthen muscles that can't receive proper nerve signals.
Solution: Consider biofeedback or electrical stimulation therapy to help reconnect nerve-muscle pathways. Consult a specialist.
Severe pelvic organ prolapse (bladder, uterus, or rectum dropping into the vaginal canal) creates mechanical problems that Kegels alone can't fix.
Solution: Pessary devices or surgical repair may be needed. Kegels can help after structural support is restored.
Bladder leaks in women over 40 typically stem from THREE root causes: pelvic floor weakness, hormonal tissue changes, and microbiome imbalance. Kegels only address the first one.
Solution: Use comprehensive approaches that tackle all three causes. FemiPro combines ingredients targeting all three root causes alongside your exercise program.
Even perfectly performed Kegels may not fully resolve bladder leaks if other factors are at play:
After menopause, declining estrogen causes urinary tissue to thin and weaken. Strong pelvic floor muscles can't compensate for tissue that's lost its structural integrity. You need tissue support through nutrition or supplements like FemiPro or NewEra Protect.
If recurring UTIs are part of your bladder issues, Kegels won't address the bacterial imbalance causing infections. You need microbiome restoration through probiotics like Flora Guard's 60 billion CFU formula.
Dietary triggers (caffeine, alcohol, acidic foods) can cause urgency and frequency that Kegels can't fix. Bladder-friendly nutrition is essential.
Excess weight creates constant downward pressure on your pelvic floor. Even strong muscles eventually fatigue under chronic strain. Weight management significantly amplifies Kegel effectiveness.
Before giving up on Kegels, make absolutely sure you're doing them correctly. See a pelvic floor physical therapist for one session to verify technique. Many women think they're doing Kegels correctly but aren't.
Stop relying on Kegels alone. Adopt a comprehensive approach:
High-quality bladder supplements address causes Kegels can't fix:
If you've been doing correct Kegels consistently for 12 weeks with zero improvement, consult specialists:
Kegels work for many women—but only when done correctly and combined with comprehensive strategies addressing all root causes of bladder leaks.
If Kegels haven't worked for you:
Don't blame yourself if Kegels alone haven't solved your bladder issues. Most women over 40 need a multi-faceted approach for lasting results.