When it comes to pelvic floor health, Kegels tend to steal the spotlight. We hear about them all the time from physios, fitness influencers, even celebrities. But what if Kegels aren’t working for you? Or worse what if they’re making things feel more tense or uncomfortable?
Here’s the good news: Kegels are not the only way to strengthen your pelvic floor. In fact, for many people, skipping Kegels entirely and focusing on other holistic strategies can be a game changer.
Let’s dive into how you can build a stronger, more functional pelvic floor without doing a single Kegel.
Before, What Is the Pelvic Floor Anyway?
Think of your pelvic floor like a hammock made of muscles that sits at the base of your pelvis. It supports your bladder, bowel, and women your uterus too. It’s involved in:
- Peeing and pooping
- Sexual function
- Core stability
- Posture
- Breathing
These muscles need to be strong, but also flexible and coordinated. Just like any other muscle group, you don’t want them tight and tense all the time nor weak and floppy. Balance is key!
Why Not Just Do Kegels?
Kegels involve squeezing and lifting the pelvic floor muscles, which can be helpful but only when done correctly and at the right time. For some people, they can do more harm than good.
Here are some reasons to explore alternatives:
- You’re not sure if you’re doing them right.
- They cause discomfort or pain.
- You have a tight or overactive pelvic floor.
- You find them boring, repetitive, or hard to stay consistent with.
- You want more dynamic, whole body approaches.
Let’s look at what else is out there!
1. Breathe Better, Feel Better
One of the simplest yet most powerful pelvic floor exercises? Breathing.
Specifically, diaphragmatic breathing, or belly breathing.
How it helps:
Your diaphragm and pelvic floor work together like a piston. When you inhale, your diaphragm lowers, and so does your pelvic floor. When you exhale, they both lift slightly. This rhythm keeps the pelvic floor mobile and strong.
Try this:
- Sit or lie down comfortably.
- Place one hand on your chest, one on your belly.
- Inhale through your nose, letting your belly rise.
- Exhale slowly through your mouth, letting your belly fall.
- Keep the breath deep, slow, and natural.
- Do this for 3–5 minutes daily.
You might be surprised how much of a workout this can be for your core and pelvic floor!
2. Get Your Hips Moving
Tight hips can restrict your pelvic floor function. Mobilizing your hips brings better blood flow and freedom of movement to the entire pelvic area.
Great hip-opening exercises:
- Deep squat holds (use a yoga block or support if needed)
- Butterfly stretch (soles of feet together, knees out)
- 90-90 hip stretches
- Lunges with a twist
These don’t just help the pelvic floor they support your posture, balance, and mobility too.
3. Walk- Yes, Just Walk
Walking is highly underrated. It naturally engages your core, glutes, thighs, and pelvic floor in a gentle, rhythmic way.
Plus, it encourages:
- Upright posture
- Breath coordination
- Glute activation (more on that in a second!)
Try to add a brisk 20-30 minute walk into your daily routine. Bonus points if it’s outdoors, where you can de-stress and reset your nervous system.
4. Train Your Glutes
The glutes and pelvic floor are BFFs. When your glutes fire well, they help your pelvic floor activate properly, too.
Try these pelvic floor friendly glute exercises:
- Bridges: Lie on your back, knees bent, feet flat. Press into your heels and lift your hips up, squeezing your glutes at the top.
- Clamshells: Lie on your side, knees bent, feet together. Open your top knee like a clam, keeping your feet together.
- Step ups or lunges
- Quadruped leg lifts (aka donkey kicks)
These moves strengthen the entire posterior chain, which indirectly supports the pelvic floor without putting too much pressure on it.
5. Stretch and Release
Sometimes, a “weak” pelvic floor is actually tight and overworked. If you’re constantly squeezing or clenching (especially if you deal with anxiety, constipation, or pelvic pain), your muscles might need to release and relax not tighten more.
Try:
- Child’s pose with deep breaths
- Happy baby pose
- Seated forward folds
- Pelvic floor massages or myofascial release (with a physio’s guidance)
These help calm the nervous system and give your pelvic floor a break so it can function better when you do need it.
6. Use Your Core (The Right Way)
Your core and pelvic floor are part of the same team. But crunches and planks aren’t always the answer especially if you’re dealing with incontinence, prolapse, or diastasis recti.
Instead, focus on core exercises that train deep stability, like:
- Bird dog
- Dead bugs
- Side planks with knee down
- Heel slides with breathing
- Wall sits with breath focus
These help coordinate your core, breath, and pelvic floor as a unit.
7. Try Functional Movements
Real life isn’t a gym. So your pelvic floor needs to work during day to day movements like lifting a box, laughing, sneezing, or running after a toddler.
This is where functional movement training shines.
Examples:
- Lifting weights with breath control
- Practising squats with proper alignment
- Practising good posture during chores
- Learning how to brace your core while lifting
A physio or fitness professional can help you personalise this if needed.
Final Thoughts
Your pelvic floor is a dynamic, responsive group of muscles. You don’t need to sit around doing repetitive Kegels to take care of it in fact, many people benefit more from whole body, breath driven, movement based approaches.
So if Kegels haven’t worked for you or they just feel boring you’re not alone. Your body deserves an approach that feels natural, empowering, and actually makes a difference.
Start small. Breathe deeply. Move often. Your pelvic floor will thank you 💪
P.S. If you’re dealing with pelvic floor issues like incontinence, prolapse, or pain, it’s worth seeing a pelvic health physiotherapist. They’ll assess your unique situation and guide you in the right direction whether that involves Kegels or not.
To book your appointment, call on the number below-
📞 Call 01604 385343 (Northampton) or 01908 713973 (Milton Keynes) or Book Online today!
