Three Favorite Exercises for Pelvic Floor Strengthening That ARE NOT Kegels
Three Favorite Exercises for Pelvic Floor Strengthening That ARE NOT Kegels
When most people think about pelvic floor strengthening, they think of Kegels. Maybe they’ve even been prescribed that but it hasn’t made any difference. The pelvic floor is part of a dynamic system that thrives on movement, breath, and load. Strengthening it requires more than just clenching it – it demands smart, functional training. Conveniently, there are also SO many more benefits to these exercises besides just the pelvic floor as well. We love efficiency around here!
Here are three of our favorite exercises that support the pelvic floor while integrating the whole body – which is how these muscles ALWAYS work!
Staggered Stance RDL with Rotation
Why we love it: You get a bonus stretching of the pelvic floor and glutes here which is super important, especially for chronic butt-clenchers! The staggered stance allows more support, therefore more ability to load into the range, than a single leg variation that is limited by balance. This movement requires the glutes, core, and pelvic floor to coordinate together.
Why it works: The rotation loads the pelvic floor through its entire range of motion and can be loaded heavy!
Why we love it: Another multi-tasker! This movement loads the glutes, core, and pelvic floor all at the same time and in a different direction than most of us are used to moving regularly.
Why it works: The shift into one side targets that pelvic floor to respond in a lengthened position (bonus!) while also loading the opposite adductors, a close friend and supporter to the pelvic floor muscles.
Half Kneeling Anti-Rotation Variations
Why we love it: So many options here and all you need is a band. The half kneeling position is one of my favorites to tackle many body parts at once and have them work as a team. This transfers over really well to lifting, running, and moving through daily life.
Why it works: The resistance into rotation challenges your ability to stay centered and grounded – two things the pelvic floor plays a major role in maintaining.
In summary, your pelvic floor doesn’t work in isolating and therefore your training shouldn’t either. These exercises build strength, control, and coordination from the ground up. Treating you as the human you are and not just someone with a pelvic floor.