What if your leaks aren't weakness at all, but tension? Here's what nobody brings up at brunch: a pelvic floor that works too hard. If you've been told to "just do your Kegels" and things got worse, leaks, pain, a feeling of tightness, maybe pain during intimacy, this is for you. You are not broken. Your muscles are just stuck in first gear.
Next step: explore pelvic floor Pilates classes, live, coached, from home.
What is a hypertonic pelvic floor?
A hypertonic pelvic floor is one that never fully lets go. The muscles clench around the clock, sitting, standing, sleeping, like a fist that forgot how to open. The result is often the opposite of what you'd expect: leaking (a tight muscle is a weak muscle), urgency, pelvic pain, painful intercourse, constipation. Research suggests roughly 1 in 3 women with pelvic-floor symptoms actually has too much tension, not too little, which is why "just do Kegels" makes many women worse.
What are the symptoms of an overactive pelvic floor?
- Leaks or urgency that Kegels don't improve (or worsen)
- A feeling of tightness, heaviness or pressure in the pelvis
- Pain during intimacy or pelvic exams
- Constipation or pain with bowel movements
- Lower back or hip pain that never fully resolves
Why "just do Kegels" can make it worse
Kegels are contractions. Adding contractions to muscles that can't release is like doing bicep curls all day on a cramp. What a hypertonic floor needs first is the ability to lengthen: breath, down-training, relaxation, then, slowly, strength through full range. That sequence matters more than any single exercise.
How Pilates helps, release first, strength second
Pilates is built on exactly what a tight pelvic floor needs: breath-led movement, slow control, and full range. In class we start with exhale-driven release (imagine the pelvic floor melting down and wide on the breath out), then rebuild strength through that new range, never gripping, never bracing. In our experience, many clients feel the difference, less pressure, fewer leaks, within 6–8 weeks of consistent practice.
| Kegel-only apps | Breath-led Pilates (LOVJOY) | |
|---|---|---|
| Focus | Contractions | Release first, then strength |
| Feedback | None | Live coaching. I see if you're gripping |
| Session | 5 min alone | 30 min, small groups, from $10 CAD |
Three releases to try tonight
- Diaphragmatic breathing, 5 minutes, inhale wide into the ribs, exhale and let the pelvic floor soften down like an elevator to the ground floor
- Happy baby, hold 60 seconds, breathe into the hips, let go on every exhale
- Deep squat with support, heels down, elbows inside knees, 8 slow breaths
When to see a professional first
If you have significant pain, pain with intimacy, or symptoms that limit your daily life, please see a pelvic floor physiotherapist first, internal release work may be needed before exercise helps. Then bring their guidance to class; Pilates complements that care, it never replaces it.
Alexandra is a certified Mat and Reformer Pilates instructor (Body Control Pilates UK, Balanced Body) and registered naturotherapist (ANQ). Insurance receipts available for private sessions.
Try it free: your first pelvic floor Pilates class is on me.
