Do you need a pelvic floor workout but are tired of doing Kegels? Did you know it’s much more effective to go beyond just Kegel exercises and incorporate movements that strengthen your abs/core, hips, glutes, and lower body? That’s right. By broadening your exercise options, you’ll significantly boost your overall strength and stability while also supporting your pelvic floor muscles.

What Are the Pelvic Muscles?

To understand why these alternative exercises are so effective, gaining a general understanding of the pelvic muscles and their functions is essential. The pelvic floor muscles support the bladder, uterus, prostate, and rectum. In turn, these muscles help regulate urine flow, bowel movements, and may improve sexual function. In contrast, weak or tight pelvic floor muscles can cause a host of health issues, including poor posture, sexual dysfunction, urinary incontinence, and back, hip, and pelvic pain. 

Benefits of Strengthening Pelvic Floor Muscles

There are many benefits to both strengthening your pelvic muscles and keeping them flexible. In order to avoid pain, tightness, and other dysfunctions, it’s important to do your pelvic floor strengthening exercises several times a week. Here are a few of the benefits:

• Better breathing
• Stress reduction
• Improved bladder and bowel control
• Faster postpartum recovery
• Reduced risk of pelvic organ prolapse
• Better posture
• Relief from lower back pain
• Reduced likelihood of ab separation
• Better athletic performance
• Better sexual performance
• Improved stability

Pelvic Floor Workout

Many exercises will use your pelvic floor muscles, but this workout specifically targets this area. Try doing these exercises several times a week for the best results:

Glute Bridges—This movement engages both your pelvic floor and your core, as well as your glutes and hips.

Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling while squeezing your core and glutes. Hold the squeeze at the top for a count of five before returning to the start. Repeat 10 times.

Squats—These strengthen the lower body while also activating the pelvic floor.

Start with your feet about hip-width apart and slowly bend at the knees. Continue moving into a squat/sitting position while keeping your chest and head high. Push back up through your heels to standing, and repeat.

Clamshells—These target the hip muscles for pelvic support.

Start by lying on your right side and bend your legs, placing your knees together with your feet touching. Next, keeping your legs bent and your feet touching, lift your left knee as high as it will go. Control your leg as you move back to the starting position. Repeat 10 times on each side. Add a resistance band as you get stronger. 

Straight-Legged Deadlifts—These improve your core strength and stability.

Start by standing with your feet about hip-width apart. With a dumbbell in each hand, push your hips back as you slowly lower the weight. Once your back is approximately parallel to the ground, pause to get a good stretch and squeeze your glutes to power yourself back up to the standing position.

Bird Dog—These will challenge your pelvic floor control and coordination.

This tough exercise will help you focus on stabilizing muscles as you alternately lift and lower your arms and legs. Start on your hands and knees. Extend your right arm while simultaneously extending your left leg. Bring them back to the start and extend the opposite limbs. Do 10 cycles for each side.

Diaphragmatic Breathing—This type of breathing is a surprisingly effective exercise that can help strengthen your pelvic floor muscles and improve relaxation and deep core function.

Start by lying down in a comfortable position. With one hand on your stomach and one hand on your chest, inhale through your nose and watch your belly rise (not your chest). Next, exhale through your mouth as you engage your core muscles. Repeat for 10 breaths.

Side-Lying Leg Lifts—This oldie but goodie will help strengthen your hips and thighs, which will help support your pelvic area.

Start in a similar position to the Clamshell exercise, on your side with your feet and knees touching, but keep your legs straight. Start on your right side and lift your left leg while tightening your core. Hold your leg at the top of the movement for a count of 3 before returning to the start. Repeat 10 times, and then repeat on the opposite side.

You can also try incorporating some soothing stretches to relax your pelvic muscles, including:

• Child’s Pose

• Deep Squat Hold

• Seated Butterfly Stretch

With consistent stretching and strengthening exercises, you can ditch the Kegels and build a strong pelvic floor and core, enhancing your health across the board.