Why Pelvic Floor Health Matters
Your pelvic floor muscles act as the unsung heroes of your body — working tirelessly behind the scenes to support your bladder, uterus, and bowel while keeping everything running smoothly. They’re key players in your overall health, impacting bladder control, core stability, and even your confidence during life’s more intimate moments. Strengthening and balancing these muscles with a thoughtful pelvic floor workout can make a noticeable difference in your daily life and help ward off future issues.
The Limitations of Kegel Exercises
While Kegels often steal the spotlight, they’re not always the right fit for everyone. Some people find internal exercises uncomfortable or just plain awkward, while others might need alternative solutions to relax and strengthen these important muscles. Plus, if your pelvic floor muscles are already tight, Kegels can exacerbate the issue rather than relieve it.
The good news? There’s a variety of exercises that don’t just stop at the pelvic floor—they also help improve flexibility, core strength, and overall stability. Whether you’re recovering postpartum, managing incontinence, or simply looking for a more dynamic routine, this guide has you covered with versatile moves that go beyond Kegels for a comprehensive workout you can feel good about.
Effective Pelvic Floor Workout Exercises Beyond Kegels for Strength and Stability
1. Deep Squats
Deep squats are excellent for engaging the pelvic floor while also working the glutes, hips, and core. They help strengthen the lower body while supporting pelvic floor activation. To perform a deep squat, stand with your feet slightly wider than hip-width apart, lower yourself into a squat position, and ensure you’re lifting your pelvic floor muscles as you rise. Aim for 2–3 sets of 10–15 reps per day for a balanced combination of strength and flexibility.
2. Glute Bridge (Bridge Pose)
This exercise strengthens the glutes and supports the pelvic floor muscles. Lie on your back, bend your knees, and lift your hips while engaging your core and pelvic floor. Hold the position for a couple of seconds before lowering. For best results, perform 2–3 sets of 10–12 reps daily to enhance stability in your lower body.
3. Happy Baby Pose
This relaxing yoga pose helps stretch and release tension in the pelvic floor. Lie on your back, grab your feet or ankles, and gently rock side to side. Hold the pose for 30–60 seconds and repeat 2–3 times to balance strengthening exercises and promote flexibility in your pelvic floor workout.
4. Bird Dog Exercise
The Bird Dog exercise improves core stability while engaging the pelvic floor muscles. It’s particularly effective for building awareness of how to activate the pelvic floor while stabilizing the spine, making it a valuable addition to your pelvic floor workout routine. Start on all fours, extend one arm and the opposite leg simultaneously, engage your core and pelvic floor as you hold the position for 5-10 seconds. Alternate sides for 2 sets of 8–10 reps per side to strengthen the connection between your core and pelvic muscles.
5. Diaphragmatic Breathing
Deep belly breathing isn’t just relaxing—it’s also a key way to connect with your pelvic floor through your diaphragm. Incorporating diaphragmatic breathing into your pelvic floor workout helps promote relaxation and proper muscle coordination. To do this, take slow, deep breaths, ensuring that your belly expands fully. Practice 10–15 deep breaths in a quiet space, 1–2 times daily, to enhance muscle coordination and relaxation.
Tips for Creating a Balanced Pelvic Floor Workout Routine
To maximize the benefits of your pelvic floor workout, it’s important to maintain a balance between strength-building and relaxation exercises. Overworking the pelvic floor muscles can lead to further tension, so incorporating a mix of stretching, strengthening, and breathing exercises is key. Consider working with a pelvic health professional if you’re unsure which exercises are best suited to your needs. A well-rounded pelvic floor workout—including deep squats, glute bridges, and bird dogs—offers a balanced approach to pelvic health. By incorporating these exercises, you can strengthen your pelvic floor muscles, reduce discomfort, and improve overall well-being
Looking to enhance your pelvic floor workout with effective tools? Check out our curated selection of pelvic health products designed to support your journey toward a stronger, healthier pelvic floor.