Weak pelvic floor muscles can cause a variety of issues, some of the most common symptoms include: 

• Stress incontinence (sneeze pee)
• Urge incontinence (incessant need to urinate)
• Recurrent urinary tract infections
• Fecal incontinence (inability to control bowel movements)
• Passing wind from the anus or vagina when bending over or lifting
• Reduced sensation in the vagina
• Tampons won’t stay in place
• Bulge at vaginal opening
• Sensation or heaviness in the vagina or lower abdomen
• Vulva pain, pain with sex, inability to orgasm

If these symptoms are not addressed, they can increase over time until they are potentially debilitating.

Pelvic girdle (or pelvic floor) pain is a common symptom among women and can be caused by any number of conditions from bladder infection to endometriosis. Symptoms may include pelvic discomfort that spreads towards the lower back, abdomen and hips. It may also cause symptoms such as difficulty urinating, burning sensation during urination, intense urge to urinate, constipation, pressure or heaviness in the lower abdomen or pelvic floor, and pain during or after sex.

In short, yes. The term Kegel is often used interchangeably with other pelvic floor exercises BUT all exercises are not created equal and do not have the same effect on your pelvic floor system. 

Kegels are only one technique for  strengthening the pelvic floor.

They are often overused and can lead to people becoming more symptomatic. Kegels don’t teach you how to release your pelvic floor — which is just as important, if not MORE important than being able to tighten it. 
There are lots of different techniques to strengthen and lengthen your pelvic floor. Kegels are not your only option.

Pelvic floor symptoms can arise when the pelvic muscles are overstretched, weakend, or more often than not, too tight. While some people may naturally have weaker pelvic floor muscles or develop them from an earlier age, others may notice problems after specific stages in life such as: pregnancy, childbirth and menopause.

To address tight pelvic floor muscles, it’s essential to focus on lengthening and relaxing the muscles rather than “loosening” them. Incorporating exercises like those found in Restore Your Core^® and certain  breathing techniques can be effective in promoting relaxation and flexibility in the pelvic floor muscles.

There are many effective ways to strengthen a weak pelvic floor that don’t involve doing Kegels. The RYC^® 12-Week Program offers a wide variety of techniques, exercises, and education to help you care for your pelvic health daily. By focusing on breathing, alignment, and whole-body movement, RYC^® helps retrain your pelvic floor to work in harmony with your core – often with better results than Kegels alone.

Exercises that put excessive strain on the pelvic floor muscles can potentially make pelvic floor dysfunction worse. These exercises may include:

1. Heavy weightlifting: Lifting heavy weights with poor form and preparation can strain the pelvic floor muscles.

2. High-impact exercises: Activities like running, jumping, or vigorous aerobics can place increased pressure on the pelvic floor.

3. Abdominal exercises: Some traditional abdominal exercises, such as sit-ups or crunches can increase symptoms of PFD.

4. Exercises that involve intense core engagement: Certain exercises that heavily engage the core, like planks or intense Pilates workouts, may affect the pelvic floor negatively if performed without proper form and control.

5. Exercises that cause breath-holding: Holding your breath during heavy lifting or strenuous exercises can increase intra-abdominal pressure, which can stress the pelvic floor muscles.

It’s crucial for individuals with pelvic floor dysfunction to work with a healthcare or fitness professional who can provide guidance on safe and appropriate exercises to help manage their condition. They can recommend exercises that strengthen and support the pelvic floor without exacerbating the dysfunction.

Tight pelvic floor muscles are often referred to as hypertonic, meaning the muscles are too tight. 

Hypertonic muscles can reduce the ability for the pelvic floor muscles to function appropriately. Pelvic floor tension can lead to a variety of symptoms including: urinary or fecal incontinence, pain during or after intercourse, a feeling of fullness or heaviness in the lower abdomen or pelvic floor, and limited movement of the hips and lower back.

Yes, there are two different types of massages that are often used to relax the pelvic floor: a perineal massage and an internal trigger point massage. A perineal massage is perfect for postpartum pelvic floor pain resulting from scar tissue. An internal trigger point massage is best for helping relax tight pelvic floor muscles with the presence of pelvic floor dysfunction.

The RYC^® 12-Week Program by Restore Your Core^® is one of the most widely recommended options for pelvic floor rehabilitation. Created by pelvic floor movement specialist Lauren Ohayon, RYC^® helps retrain your core and pelvic floor as part of a full-body system – focusing on breath, alignment, and responsive movement rather than just Kegels.

It’s especially effective for issues like prolapse, diastasis recti, incontinence, and tight pelvic floor muscles. With scalable options and expert support, RYC^® has helped over 10,000 women in 80+ countries heal without surgery or high-impact workouts.

Yes. The Restore Your Core^® Method is recommended by a wide range of health experts – including Medical Doctors, OBGYNs, Pelvic Floor Physical Therapists, and other wellness professionals. Its whole-body approach to core and pelvic floor rehabilitation is respected for being both safe and effective, especially for those seeking non-surgical healing options.

Unlike programs that focus mainly on Kegels, abdominal bracing, or postpartum fitness, RYC^® addresses the root causes of pelvic floor dysfunction by retraining your entire system: not just the pelvic floor, but how your breath, posture, nervous system, and movement patterns all work together. This makes it suitable for a wider range of symptoms, including tight pelvic floor muscles and chronic pain – not just weakness or new moms.