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Beyond Kegels: The 3 Most Effective Pelvic Floor Exercises You Aren't Doing (Challenges common knowledge)

Beyond Kegels: 3 Pelvic Floor Exercises You Aren't Doing

Beyond Kegels: The 3 Most Effective Pelvic Floor Exercises You Aren't Doing

Most people think Kegels are the only way to strengthen the pelvic floor—but there’s a lot more you can do. Here’s a step-by-step guide to exercises that really challenge your core and improve stability.

Why Kegels Aren’t Enough

Kegels are great for isolating your pelvic floor muscles, but they don’t engage your entire core and supporting muscles. To improve bladder control, posture, and sexual health, you need exercises that combine strength, stability, and movement.

Exercise 1: Glute Bridges with Pelvic Squeeze

This exercise strengthens your glutes, lower back, and pelvic floor simultaneously.

Steps:

  1. Lie on your back with knees bent, feet hip-width apart, arms at your sides.
  2. Inhale, then exhale as you lift your hips toward the ceiling.
  3. At the top, gently squeeze your pelvic floor as if stopping urine midstream.
  4. Hold for 3-5 seconds, then lower slowly.
  5. Repeat 12-15 times for 3 sets.

Tip: Focus on squeezing your glutes and pelvic floor simultaneously for maximum activation.

Exercise 2: Squat with Deep Core Engagement

Squats don’t just shape your legs—they engage your pelvic floor when done correctly.

Steps:

  1. Stand with feet shoulder-width apart, toes slightly out.
  2. Inhale deeply, drawing your belly button toward your spine.
  3. Exhale as you lower into a squat, imagining gently lifting your pelvic floor.
  4. Press through your heels to return to standing while keeping the pelvic floor engaged.
  5. Repeat 10-12 times for 3 sets.

Tip: Avoid letting your knees cave inward; focus on controlled movement rather than speed.

Exercise 3: Bird Dog with Pelvic Stability

This exercise challenges your core, balance, and pelvic floor at the same time.

Steps:

  1. Start on all fours, wrists under shoulders, knees under hips.
  2. Engage your core and pelvic floor before extending your right arm forward and left leg back.
  3. Keep your spine neutral and avoid arching your back.
  4. Hold for 5 seconds, then return to start.
  5. Switch sides and repeat 10 times per side for 3 sets.

Tip: Imagine drawing your pelvic floor upward as you extend your limbs for added stability.

Final Thoughts

Incorporating these three exercises into your routine can dramatically improve pelvic floor strength, support posture, and enhance overall core stability. Remember, consistency is key. Challenge yourself, but listen to your body.

Want more tips on postpartum recovery, core strength, and fitness? Check out our full blog here.

© 2025 Kaylyn Fit. All rights reserved.

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