When you think about pelvic floor exercises, chances are the first thing that comes to mind is Kegels. These small squeeze-and-lift exercises have been promoted for decades as the best way to improve any issues in the pelvic floor, including incontinence, pelvic pain, pelvic organ prolapse, pain with intercourse, and recovery after childbirth.
But here’s the truth: Kegels aren’t the answer!! In fact, many people find their symptoms don’t improve—or even get worse—with endless pelvic floor squeezes.
So how do you strengthen your pelvic floor without Kegels?
Why Kegels Don’t Work for Everyone
Your pelvic floor muscles have two main jobs: to support and contract when you need strength, and to release and relax when you need flexibility. If your pelvic floor is already tense or overactive, adding more contractions can lead to problems like:
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Pelvic pain or pressure
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Increased urgency and frequency
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Trouble emptying your bladder
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Worsening prolapse symptoms
Strong doesn’t just mean “tight.” A healthy pelvic floor is one that can move through its full range of motion, coordinating with your breath, core, hips and the rest of your body!
Exercises to Strengthen Without Kegels
If you’re wondering how to strengthen your pelvic floor without doing traditional Kegels, here are some effective alternatives:
1. Breathwork
Your diaphragm and pelvic floor are teammates. When you inhale using your diaphagm (your main breathing muscle), your pelvic floor should naturally lengthen; when you exhale, it should gently lift back up into the body (not contract like a kegel, it just moves with the pressure change). Practicing 360° breathing helps your core and pelvic floor work together. Watch me do it here!
2. Functional Strength Training
Movements like squats, lunges, and bridges naturally activate your pelvic floor—without needing to consciously “squeeze” the pelvic floor muscles. Focus on exhaling during the hardest part of the exercise to automatically engage your deep core and pelvic floor together.
3. Hip and Core Mobility
Tight hips and a weak core can place extra strain on the pelvic floor. Incorporating mobility work (like child’s pose, happy baby, and other hip openers) plus deep core exercises (such as dead bugs, bird dogs and planks) creates balance in the system.
4. Relaxation
Strength also comes from the ability to let go. Gentle yoga, restorative poses, and mindfulness exercises allow your pelvic floor to release fully—making it stronger when it needs to contract, like when you cough, sneeze, jump or transition from sit to stand.
When Kegels Might Help
Kegels are not “bad” exercises. They can be useful if your pelvic floor is truly weak and underactive. The key is making sure they’re right for your body and that you're actually doing them corretly as research shows 3 out of 4 women do kegels incorrectly! This requires a proper pelvic floor assessment by a pelvic floor physical therapist who can do an internal pelvic floor muscle exam to see how these muscles are functioning.
The Bottom Line
You don’t have to rely on Kegels to build pelvic floor strength. A combination of breathwork, functional movement, mobility, and relaxation can support bowel and bladder health, core strength, and overall pelvic wellness—without the frustration of one-size-fits-all advice.
If you’re not sure what your pelvic floor needs, a pelvic floor physical therapist can help you create a personalized plan.
Your pelvic floor is unique. Your exercises should be, too.
Dr. Emily Mason
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