TikTok Won’t Shut Up About Kegels—But What Do They Actually Do? I’m writing a piece for VICE titled “TikTok Won’t Shut Up About Kegels—But What Do They Actually Do?” and I’m looking for experts who can explain the real science behind them. I’d love insight into what Kegels actually do for pelvic floor health (for all genders), when they’re helpful vs. when they’re overhyped or even harmful, and how people can tell if they’re doing them correctly. I’m especially interested in practical, myth-busting guidance on who should be doing Kegels, who shouldn’t, and what people should know before they start squeezing along with a "trend."

Kegels are often shown on TikTok as a quick fix for stronger orgasms or better sex. But the reality is a bit different. Kegels exercises are done to strengthen the pelvic floor muscles. These muscles give support to the bladder, bowels, and sexual organs in all genders. When these muscles become weak, people may experience leaking urine, reduced sexual sensation, erection problems, or pelvic heaviness. Kegels are really helpful in these conditions as they help in improving blood flow, muscle tone, and control. But Tik Tok does not tell who is a right candidate for Kegels. Kegels are not for everyone, some people who already have tight or overactive pelvic floor muscles may not need these exercises. This is why following a trend can place you in risk sometimes. One of the things which can help is to always consult a doctor or a healthcare professional for knowing whether your muscles require strengthening or relaxation. Another thing which can help is the correct technique. Kegels shouldn't feel like you're tightening your stomach or squeezing your buttocks. Instead, it should feel like gently lifting the muscles you'd use to stop urine mid-flow, then slowly relaxing them. Short, controlled reps are usually better than constant clenching. Kegels can be helpful, but they're not an ultimate solution for everyone. It is all about knowing your body and getting the right advice in case of need.

The most misunderstood trends are Kegels and TikTok wellness. While they can be beneficial, they are misunderstood and not a fix for all issues. Kegels are meant to strengthen the pelvic floor, the muscles surrounding the bladder, bowel, and reproductive organs, but only if those muscles are actually weak. The pelvic floor is often already too tense or overactive, and more contractions can make the confusion and issues worse. Kegels can improve bladder control, support postpartum recovery and core stability for all genders, and sexual function when done correctly. They can also be a benefit to those with mild pelvic floor weakness from aging, injury, or a sedentary lifestyle. However, if the pelvic floor is too tight, Kegels can lead to more pain with sex, more urinary urgency, constipation, and lower back pain. TikTok is not sharing that nuance. The biggest myth is that Kegels are for everyone. Some people actually need to do relaxation exercises or breathwork. Some physical therapy is also a good option instead of more muscles. It's also a more common misconception that Kegels are a hard squeeze. The engagement is subtle and should be coordinated with breath. The muscles can be overworked, and imbalances can be formed from overdoing Kegels. General advice for people experiencing difficulty with starting a urine stream, those with pelvic pain, and those with persistent tension is to refrain from doing Kegels until they have been assessed by a pelvic floor specialist. Relatively, Kegels may be of help for those with leakage, a sense of heaviness, or a sense of weakness—but proper Kegel technique is imperative to obtaining any favorable outcome. The Kegel technique is lifting up the muscles internally, and is NOT tightening the muscles of the abdomen or glutes. Before doing any Kegel exercises, and most importantly, before doing any TikTok trends that involve Kegel exercises, a person's baseline pelvic floor health should first be determined. Kegels may be beneficial, but only compatible with the appropriate anatomy and appropriate purpose.

When looking at Kegel exercises for the physical medicine and rehabilitation side of things, Kegels are not just squeezing; they involve a targeted isometric contraction of the levator ani muscle group, which acts as the anatomical 'hammock' for the pelvis. The purpose of Kegel exercises, in terms of how they work, is to increase the neuromuscular control and hypertrophy (muscle growth) of the pelvic floor muscles to counteract gravity, as well as the intra-abdominal pressure, for all individuals to maintain continence and stability of the core. The most dangerous misperception being propagated by social media is that there is a blanket statement that 'everyone should perform Kegels.' Kegel exercises, when performed on a pelvic floor that is hypertonic (i.e., tight all the time, or in spasm), will cause a significant increase in pelvic pain, increased urgency to urinate, and sexual dysfunction. Kegels are used clinically for patients with true hypotonicity (weakness), such as stress urinary incontinence, but Kegel exercises would not be appropriate for the large population of individuals with high-tone pelvic floor dysfunction that presents as either hip pain or pain in the tailbone. In order to determine whether or not an individual is moving their pelvic floor muscles effectively, they should attempt to isolate the pelvic floor without moving the gluteal, adductor (inner thighs) or abdominal muscles, and a complete and correct repetition of a Kegel exercise will include the lifting of the perineum up and in and a full and complete relaxed phase of the perineum. It is important for individuals who are following trends to understand that a 'tight' pelvic floor does not necessarily equate to a 'strong' pelvic floor; and to contract an already short and tight muscle is comparable to gripping your hand into a fist but never releasing the grip, which leads to muscle fatigue and pain rather than muscle strength.