Kegels alone won’t fix pelvic floor issues! Discover 10 advanced pelvic floor exercises for bladder control, prolapse prevention, and core stability—perfect for postpartum women and aging fitness lovers.
What Are Kegels?
Kegels (or Kegel exercises) are simple contractions the pelvic floor muscles – the group of muscles that support your bladder, uterus, and rectum. Named after Dr. Arnold Kegel who developed them in 1948, these exercises involve:
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- Identifying the right muscles (by stopping urine flow midstream)
- Contracting them for 3-5 seconds
- Relaxing completely between reps
While helpful for mild incontinence, Kegels alone often fail because:
🔹 Many women do them incorrectly (bearing down instead of lifting up)
🔹 They don’t address the pelvic floor’s relationship with other core muscles
🔹 Overdoing them can create excessive tension
Now, let’s explore what really works…
Why Kegels Alone Fail In Pelvic Floor Exercises?
If you’ve been religiously doing Kegels pelvic floor exercises but still leak when you sneeze or struggle with pelvic pain, you’re not alone. Research shows that 35-50% of women perform Kegels incorrectly, and even when done right, they only address part of the solution.
Your pelvic floor doesn’t work in isolation – it’s part of an integrated “inner core” system that includes:
✅ Your diaphragm (breathing muscle)
✅ Your deep abdominal muscles (transverse abdominis)
✅ Your back stabilizers (multifidus)
To truly strengthen and balance your pelvic floor, you need exercises that:
- Coordinate movement with breath
- Integrate multiple muscle groups
- Alternate between strength and relaxation
This guide reveals 10 advanced pelvic floor exercises that go beyond basic Kegels, specifically helpful for:
- Postpartum recovery (vaginal or C-section)
- Menopause-related bladder issues
- Active women with exercise-induced leaks
- Low-impact workouts for aging women
1. Diaphragmatic Breathing (The Foundation)
Why It Works: Syncs pelvic floor movement with breath to prevent overbearing down.
How To Do It:
- Lie on your back, knees bent.
- Inhale deeply through your nose, letting your belly and pelvic floor relax.
- Exhale through pursed lips, gently lifting the pelvic floor (like a slow Kegel).
- Reps: 5–10 breaths, 2x/day.
Pro Tip: Place a light book on your belly to visualize the rise/fall.
2. Dead Bug (Core + Pelvic Floor Integration)
Why It Works: Teaches pelvic stability during limb movement (critical for daily tasks).
How To Do It:
- Lie on your back, arms toward ceiling, knees bent 90°.
- Exhale, engage pelvic floor/core, and slowly extend one leg + opposite arm.
- Keep lower back pressed to the floor.
- Reps: 8–10 per side.
Modification: Only move legs if new to this.
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3. Squat-to-Stand (Functional Strength)
Why It Works: Mimics real-life movements (like picking up kids) with pelvic control.
How To Do It:
- Stand with feet hip-width apart.
- Lower into a squat while inhaling (pelvic floor relaxes).
- Exhale and stand, engaging the pelvic floor gently.
- Reps: 10–12.
For Aging Women: Use a chair for support.
4. Side-Lying Clamshells (Glute Medius Activation)
Why It Works: Weak glutes strain the pelvic floor during walking/running.
How To Do It:
- Lie on your side, knees bent, heels together.
- Lift top knee while keeping feet touching (like a clamshell).
- Reps: 12–15 per side.
Bonus: Add a resistance band above knees.
5. Bird Dog (Anti-Rotation Challenge)
Why It Works: Engages deep core and pelvic floor simultaneously.
How To Do It:
- On hands and knees, extend one arm + opposite leg.
- Keep hips level and avoid arching your back.
- Reps: Hold for 5 sec/side, 8 reps.
6. Wall Sit with Ball Squeeze (Low-Impact Intensity)
Why It Works: Strengthens pelvic floor under load (without jumping/straining).
How To Do It:
- Lean against a wall in a “seated” position, knees at 90°.
- Place a small ball between your knees and squeeze on the exhale.
- Hold: 30 sec, 3 rounds.
7. Single-Leg Balance (Proprioception Drill)
Why It Works: Improves pelvic stability for uneven surfaces (stairs, curbs).
How To Do It:
- Stand on one leg, slight bend in knee.
- Engage pelvic floor to prevent hip dipping.
- Hold: 30 sec/side.
Challenge: Close your eyes!
8. Bridge with Heel Slides (Hamstring + Pelvic Coordination)
Why It Works: Combines pelvic lifts with controlled movement.
How To Do It:
- Lie on your back, knees bent, feet sliding on floor.
- Lift hips into the bridge while sliding one heel out straight.
- Reps: 8/side.
9. Seated Marching (For Desk Workers)
Why It Works: Targets pelvic floor in sedentary positions.
How To Do It:
- Sit tall in a chair, feet flat.
- Exhale, engage pelvic floor, and lift one knee slightly.
- Reps: 10/side.
10. Happy Baby Pose (Release Tight Muscles)
Why It Works: Stretches overactive pelvic floor muscles (critical for pain relief).
How To Do It:
- Lie on your back, grab feet with knees wide.
- Rock gently side-to-side.
- Hold: 1–2 minutes.
Conclusion: Build a Smarter Routine
Kegels are just one tool in your pelvic health toolkit. For real results, combine these exercises 3x/week and focus on:
- Breathwork (never hold your breath!)
- Progressive difficulty (add reps/weights slowly)
- Listening to your body (pain = stop)
Call-to-Action: Which exercise will you try first? Share in the comments or tag a friend who needs this!