Millions of TikTok users are tuning into a popular fitness trend focused on pelvic floor exercises, but health experts are now raising serious concerns. What began as a well-intentioned movement to improve pelvic health might actually be causing more harm than good for many followers. Let’s dive into why this trendy workout could be creating unexpected problems below the belt.
Why pelvic floor exercises are trending on TikTok
The pelvic floor has become TikTok’s latest fitness obsession, with countless videos showcasing quick Kegel routines and pelvic activation techniques. These exercises target the muscles supporting your bladder, bowel, and reproductive organs, promising benefits from improved continence to enhanced core stability.
“Pelvic floor awareness is absolutely crucial for overall health, especially as we age or after pregnancy,” explains Dr. Jessica Martinez, a pelvic health specialist at Austin Wellness Center. “But the oversimplification of these exercises on social media is concerning.”
The unexpected damage from improper technique
While strengthening these muscles can be beneficial, the one-size-fits-all approach popular on TikTok may be triggering pelvic floor dysfunction instead. Many users report experiencing new symptoms after following these trending routines.
When performed incorrectly or excessively, these exercises can lead to muscle hypertonicity—essentially creating too much tension in the pelvic floor. This can manifest as:
- Pelvic pain or pressure
- Urinary urgency or frequency
- Pain during intercourse
- Constipation or bowel issues
The missing piece: relaxation is just as important as contraction
The most alarming aspect of this trend is the overemphasis on strengthening without adequate focus on relaxation. Like a fist that’s always clenched, a pelvic floor that can’t properly release creates its own set of problems.
“The pelvic floor is like a trampoline that needs to both tense and release,” notes physiotherapist Emma Wilson from Female Physio Co. “Many TikTok routines skip the crucial relaxation component, creating a recipe for dysfunction.”
Hip flexors: the overlooked connection
Another critical factor many TikTok trainers miss is the relationship between the pelvic floor and hip flexors. Proper mobility and strength in surrounding muscles directly impact pelvic health.
Weak or tight psoas muscles from prolonged sitting can significantly alter pelvic alignment, making those trending Kegel exercises potentially problematic. This connection explains why some experience increased discomfort after following these routines.
Signs you might be overdoing it
Watch for these warning signals that your pelvic floor training might be causing dysfunction:
- Increased rather than decreased urinary leakage
- New or worsening pelvic pain
- Difficulty emptying your bladder completely
- Discomfort during daily activities
A safer approach to pelvic health
Rather than abandoning pelvic floor exercises altogether, consider this balanced approach:
Start with a professional assessment. A pelvic floor physical therapist can determine if you need strengthening, relaxation, or both. This is especially important if you’ve experienced childbirth, back pain, or pelvic surgery.
Focus on coordination, not just strength. The quality of muscle engagement matters more than repetitions. Incorporate both gentle contractions and conscious relaxation phases.
The bigger picture: whole-body approach
True pelvic health requires a comprehensive strategy. Include exercises that address proper warm-ups and core stability.
Just as we’ve learned that daily squat challenges can harm your knees, we must approach pelvic floor training with knowledge and caution. The pelvic floor is like an intricate orchestra rather than a single instrument—it requires harmony with surrounding structures to function optimally.
While TikTok’s attention to this often-neglected area of fitness is commendable, proceeding with proper guidance is essential. Your pelvic health deserves more than a 60-second video solution.