Mistake 1: Using the wrong muscles
Many people engage their glutes, abs, or thighs instead of the pelvic floor muscles. Focus on contracting the muscles around the urethra, vagina, and rectum.
Mistake 2: Holding your breath
Holding your breath during exercises adds unnecessary pressure on the pelvic floor. Instead, breathe deeply and engage your diaphragm to reduce strain.
Mistake 3: Overdoing the exercises
Doing too many reps or holding contractions too long can cause muscle fatigue, making it harder to engage the pelvic floor properly. Start slow and gradually increase intensity as strength improves.
Mistake 4: Incorrect body position
Avoid tensing your whole body or moving your pelvis. Keep your core stable and focus solely on the pelvic muscles during exercises.
