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Holistic Women Daily

The Best Exercise For Regaining Bladder Control Is NOT Kegels

By Kim Vopni (The Vagina Coach)

Updated Jan 7, 2025 | 6 min read

Almost everyone with incontinence Kegels way more than they should, and it doesn't work.

In fact for most, it's making their symptoms even worse.

Let me prove it with something you've probably never noticed before.

If you have urgency incontinence...

When you're in a fun-filled environment with friends, your body tenses before a joke is even told.

While others laugh freely, you're already squeezing (Kegeling), filled with anxiety, desperately trying to prevent what might happen next.

Instead of enjoying the company, you're fighting an exhausting internal battle just to stay in the room.

A battle you never signed up for, yet somehow became your daily reality.

It's the same with coughing and sneezing.

Because leaks can happen at any moment, your body stays in a constant state of tension - unconsciously Kegeling throughout the day.

It's become so automatic, you probably didn't even realize you were doing it until right now.

If you have frequency incontinence...

That "gotta go feeling" ambushes you out of nowhere.

When you're out shopping, you're not looking at products - you're scanning for escape routes to the nearest bathroom.

Again, your body responds with tension and anxiety, Kegeling desperately even though deep down you know it won't help.

But you leak anyway...

And each time it happens, you feel more frustrated, more hopeless, more convinced that this is just your new normal.

You've probably been told you just need to do more Kegels, that somehow squeezing harder or longer will finally fix the problem.

But doesn't that sound a little crazy?

Doing the same thing over and over, yet expecting a different result?

By the end of this short article, I'm going to show you why this "just Kegel more" advice is fundamentally flawed.

How even women who had given up hope are regaining confidence.

And most importantly, I'll reveal the surprisingly simple exercises that actually work - exercises that have helped thousands of women just like you regain their freedom and confidence.

If you’ve been struggling with leaks, urgency, or a heavy, uncomfortable feeling “down there,” you might think your pelvic floor is too weak to hold your bladder.

But that’s not the real problem.

In reality, your pelvic floor isn’t weak—it’s stuck in a cycle of tension.

This is called the Pelvic Guarding Cycle, a subconscious loop of muscle clenching that keeps your pelvic floor overworked, exhausted, and unable to function properly.

How the Pelvic Guarding Cycle Takes Over Your Life

➡️ You brace before you even realize it. You instinctively clench before a sneeze, laugh, or cough, hoping to stop a leak before it happens.

➡️ You squeeze harder when you feel urgency. The second you feel that “gotta go” sensation, your body tenses, gripping your pelvic muscles in a desperate attempt to hold it in.

➡️ Your muscles are always “on” but never truly working. Like a fist clenched all day, a muscle that can’t release can’t fully contract—making it ineffective when you actually need it.

➡️ Anxiety and tension keep the cycle going. You’re constantly scanning for bathrooms, avoiding long outings, and living in fear of accidents. That stress only makes your body guard more—reinforcing the cycle and making symptoms worse over time.

Why Kegels Haven’t Worked (And Might Be Making It Worse)

If your pelvic floor is already too tight, doing more Kegels—more squeezing—only worsens the dysfunction.

It’s like trying to fix a muscle cramp by flexing harder.

This is why so many women do Kegels for years with no results—or even worse symptoms.

They don’t need to strengthen their pelvic floor. They need to break the Pelvic Guarding Cycle and retrain it to function properly again.

The Good News: There’s a Way to Reverse This—Naturally

Your pelvic floor doesn’t have to stay stuck in this pattern.

Just like your body learned to clench, it can learn to relax, release, and regain control—without endless squeezing, without fear, and without feeling like you have to “hold it in” all day.

That’s exactly what the Pelvic Harmony System does. Instead of forcing your muscles to work harder, this simple method teaches them to let go first—so they can work properly when you actually need them.

Here’s how it works…

Before your pelvic floor can function properly, it needs to release tension first—then regain functional strength.

This is why Kegels haven’t worked for so many women. They’re engaging their pelvic floor at the wrong time.

Why Most Women Do Kegels Wrong (And How to Fix It)

Most women never think about breathing when they do a Kegel.

They just squeeze all the muscles "down there" and release. No coordination. No awareness. And often, no real improvement.

But here’s what most women don’t realize:

🔹 A proper Kegel isn’t just a squeeze—it’s an activation, a lift, and a controlled release.

🔹 Breathing the wrong way can completely sabotage the movement.

The Mistake That Keeps Your Pelvic Floor Weak

Most women instinctively inhale as they squeeze.

The problem? Inhaling creates downward pressure in the abdomen—which pushes against the very muscles they’re trying to strengthen.

Instead of helping, this actually reinforces the dysfunction, keeping the pelvic floor trapped in tension and unable to engage properly.

The Simple Fix That Changes Everything

The right way? Breathe out as you squeeze.

Exhaling reduces pressure in the abdomen, allowing the pelvic floor to engage naturally—without fighting against itself.

This small shift makes all the difference, but it’s just the first step in truly restore harmony within the pelvic floor…

How the Pelvic Harmony System Fixes the Problem

Instead of forcing your pelvic floor to work harder, this approach teaches it how to work properly again. It works in three steps:

✅ Step 1: Undo the Backwards Breathing Pattern

• Learn how to engage your pelvic floor at the right time—exhaling as you contract instead of fighting against your own body.

• This alone stops excess pressure from making leaks worse and helps retrain natural function.

✅ Step 2: Release the Guarding Reflex

• Through my gentle Buff Muff exercises, you’ll unclench years of tension, allowing your pelvic floor to finally move freely instead of staying stuck in a tight, ineffective state.

✅ Step 3: Build Functional Strength

• Once your pelvic floor can properly release, we introduce real-world movement patterns to train it to activate automatically—so you don’t have to consciously squeeze all day.

You Now Have The Knowledge To Regain Control of Your Bladder!

Instead of treating the pelvic floor like a muscle that just needs more squeezing, the Pelvic Harmony System reverses the root dysfunction—restoring natural coordination so leaks stop for good.

For some, it takes time to fix a longstanding issue. But for many women, they start feeling a difference in just 30 days:

Imagine going through your day without looking for bathrooms in every place...

Dreading the urgency that hits suddenly out of nowhere and not finding a bathroom in time...

Or feeling embarrassed about wearing pads everyday.

That’s exactly what happens when your pelvic floor is working properly again.

You'll be able to stay active as you age, playing with kids and going for long runs without leaking...

Sleep through the night without getting up to pee...

And finally feel sexy again, especially while being intimate with your partner.

Because that's it, you now have the knowledge to regain control of your bladder.

All you have to do now is implement, and I'd love to help you get started today.

So, would you be interested in a structured, step-by-step approach to apply this system into your life?

Using simple exercises that only take 10-15mins a day?

Helping women regain confidence and control over their bodies has been my life’s work.

I’ve now had the privilege of guiding over 10,000 women to reclaim their bladder control—and I want to celebrate this milestone by making my program more accessible than ever.

My Buff Muff Method online program is the only way to learn and use the Pelvic Harmony System—the proven, step-by-step approach to releasing tension, retraining your pelvic floor, and stopping leaks naturally.

Here’s what makes this program so effective:

✅ Regain Bladder Control in Just 10 Mins a Day: No more “just do Kegels” advice—Fix breathing, release tension, and build functional strength.

✅ Easy-to-follow videos: Know exactly what to do, when to do it, and how to do it right. These movements are designed to be accessible and easy to follow—even chair-based exercises if you have limited mobility.

✅ Backed by science & results: Developed using research-backed techniques proven to restore pelvic function.

✅ Designed for real women: No extreme workouts or exhausting routines—This method is designed to be safe and effective even for women with prolapse.

✅ Bonus Content: Extra Resources, Tips & Techniques to overcome incontinence. (Bladder diary, hydration, diet, talking to your bladder, the toe-scrunching trick and more...)

To celebrate helping over 10,000 women, I’m offering the Buff Muff Method for 80% off—but only for a limited time.

This is my way of making sure that every woman who needs this solution can finally access it.

Click below to claim your 80% discount before it’s gone.

This is an advertisement and not a news article, blog, or consumer protection update.

Disclaimer: The information provided on this website is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a healthcare professional for your specific needs. Results may vary from person to person. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

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