The short answer
Yes. On Ep. 142, pelvic health expert Kim Vopni says research clearly shows Kegels are an effective way to overcome pelvic floor dysfunction like prolapse and incontinence. The catch: most women do them incorrectly, decide they don't work and quit. Done correctly, consistently, and paired with resistance training, they do their job.
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Kim Vopni on the research behind Kegels and why most women think they fail
Plays from 21:04 · Ep. 142: Pelvic Floor Exercises for Women Over 40 and Menopause
Why Kim says to do Kegels and resistance training together, not one or the other
Plays from 53:10 · Ep. 142: Pelvic Floor Exercises for Women Over 40 and Menopause
Why red-light Kegels won't prepare your pelvic floor for explosive movement
Plays from 21:41 · Ep. 142: Pelvic Floor Exercises for Women Over 40 and Menopause
The full answer
If you've tried Kegels and felt nothing change, it's likely the instructions, not you. Kim Vopni, known as the Vagina Coach, tells Nikkiey that women have never been properly taught what a Kegel is, and that research shows most people do them incorrectly. They assume the exercise doesn't work, stop, and never get the benefit. Her two requirements: do them correctly first, then do them consistently.
The most common mistake is the breath. Kim explains that many women inhale while sucking up, but the pelvic floor naturally lengthens on the inhale and contracts and lifts on the exhale. Her cues for the contraction, done on the exhale:
- Imagine picking up a blueberry with your vagina and anus.
- Imagine sipping a smoothie through a straw with your vagina.
There's an added nuance. Kim's view is that squeezing while sitting at a red light or brushing your teeth may help a little, but a static exercise won't carry over to dynamic, explosive movements like jump squats. The goal is to retrain the pelvic floor's reaction time and build its capacity to respond under load, and she compares pelvic floor care to going to the dentist: something to pay attention to every year.
Strength training on its own isn't the full answer either. Kim says whole-body resistance training does help the pelvic floor somewhat, but not enough. She points to research comparing Kegels, resistance training and both together, where exercise alone fell short, and says pairing the two gets more activation. So the plan is both. If you're dealing with prolapse, leaking or other symptoms, bring them to your doctor so you know what you're working with.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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59 minPelvic Floor Exercises for Women Over 40 and Menopause
With Kim Vopni