10 Exercises to Strengthen Pelvic Floor Muscles without Kegels

10 Exercises to Strengthen Pelvic Floor Muscles without Kegels

Do you cringe at the mention of Kegels, but still want a strong pelvic floor? You can strengthen pelvic floor muscles without Kegels with other exercises.

Many women know little about where the pelvic floor is and what it does, let alone how to strengthen pelvic floor muscles without Kegels through exercising.

But before you dive into exercise, it’s crucial to understand how pelvic floor muscles affect your wellbeing

The pelvic floor is a group of muscles that protect the pelvic muscles and organs, including the bladder, uterus, and rectum.

In addition to helping to support pelvic organs, they also play a part in regulating urine and sexual pleasure.

Having issues with leakage of urine or having to pee frequently? This is most likely your pelvic floor at play. If you keep slouching or sitting cross-legged, you might benefit from pelvic floor exercises. 

But if the prospect of trying kegel exercises sends a chill down your (not-so-perfectly-adjusted) spine again, there are plenty of ways you can strengthen pelvic floor muscles without Kegels.  

In addition to pelvic floor exercises regularly, daily activities will help to strengthen the pelvic floor. These involve walking, standing up straight, and sitting down well. 

 The pelvic floor muscles can be tightened or squeezed whenever you sneeze, cough, or lift something heavy. 


10 Exercises to Strengthen Pelvic Floor Muscles without Kegels

A weakened pelvic floor can reveal itself in two different ways: being too tight or too loose.

Hypertonic pelvic flooring occurs when muscles are too stressed and difficult to relax, leading to discomfort, spasms, constipation, painful sex, and increased urgency for peeling.

When pelvic floor muscles are lax—too loose—urine leakage, increased urinary frequency, discomfort, and a feeling of urinary retention are common side effects.

Urinary incontinence, fecal incontinence, and sexual dysfunction may all mean that your pelvic floor muscles need some attention. Try to strengthen pelvic floor muscles even without Kegels in this case.

If exercise doesn’t bring any change, it may be a good idea to talk to your doctor.


These exercises help strengthen pelvic floor muscles without Kegels. 


Lay on your side with your legs stacked, and your knees bent at a 45o angle.

Rest your head on your lower arm, and use your upper arm to support your frame. Ensure that the hipbones are stacked on top of each other, as there is a tendency for the top hip to rock backward.

Engage your abdominals by drawing in your belly button, which will help to strengthen your spine and pelvis.

With your feet touching, lift your upper knee as far as possible without moving your hips or pelvis. Don’t move your lower leg from the floor.

Stop, and then return the upper leg to the starting place on the field. Do 20 reps on each side.


You are going to stepping out, side to side, in a squat position. Start with your feet shoulder-width apart, making sure your knees are aligned with your ankles while going into the squat.

Make sure to stay at the same height the entire time and avoid popping up and down. Then proceed to shuffle your feet out from side to side.


Draw in is an easy but useful exercise for your core. Pull the abdominals in and maintain for 2 seconds while lying on the floor and with a neutral spine. Repeat it 12-15 times.


The floor bridge is a perfect glute exercise for most people and can be adjusted in many ways to highlight those areas. 

It helps target and strengthen the pelvic floorLie on your back and bend your knees, put a rolled towel or a ball between your knees. 

Lift your bottom to the floor as you squeeze your knees together. Repeat about 20 times or to your comfort level.


Lay down with your back on the floor and your bum against the wall. Spread your legs in a “V” posture and put your legs together to a straight-up position.

Practice a wall pose approximately 10 times, gently allowing your legs to fall back into a “V” each time.

A wall pose can help calm your legs and lower back, and some say it can help with feelings of anxiety and stress.

Some people find a bolster under the hips to be helpful, or even a rolled support under the collar.


Pelvic rocking can be accomplished on hands and knees while standing or seated on a birthing ball. 

On your hands and knees, place your hands under your shoulders and the knees under the hips. Breath in deeply, move your chin towards your chest and your tailbone upwards

Maintain this pose for a couple of seconds. Exhale, lift your head and straighten or flatten your ass.

Maintain this pose for a couple of seconds. Repeat, alternating between curling and straightening.

While standing against a wall, bend your knees slightly. Breath in deeply and move your pelvis towards the wall. Your lower back will then touch the wall.

Exhale and go back to a neutral stance. Then softly rock the top of your hips. This will allow you to go back to the arch.

Return to the start position and repeat the rocking motion 8 to 10 times.

While sitting on the ball, have your feet flat on the floor. Make sure you’re sitting straight and your body is stable.

Gently rock your pelvis back and forth while keeping your upper body upright. Repeat the rocking motion 10 to 15 times.


To do the butterfly stretch, sit down on the floor or the prop with the soles of your feet pressed against each other. To deepen the intensity, bring your feet closer to your hips. 


The squat is an important boost to exercise at any time of life but can be especially beneficial when preparing for birth.

Many who don’t care for Kegels suggest squat as an alternative. With your shoulder-width apart, squat deeply and repeat about 20 times. 

Ideally, you can squat with flat legs on the floor. It has many advantages and strengthens the quadriceps as well as the stability of the hips.


The bird dog will strengthen its core strength and stability and is another perfect practical and therapeutic exercise.

Get on your hands and knees with your hands directly under your shoulders and knees with your hip-width apart, put out your opposite side and your foot simultaneously.

You will alternate sides for a total of 20 reps, depending on your fitness level.

For women with diastasis, positions such as a bird dog are not advisable.


The Downward Dog is a traditional yoga move that works from your shoulders to your arms while also stretching you out. 

Your spine should be straight from the tail bone to the top of your head, and your legs should also be straight. Change the length of your downward dog to your own comfort.


Some exercises can be too difficult for a person with a weak pelvic floor. Exercise can further weaken their muscles and lead to more problems with incontinence.

Until an individual has worked on the pelvic floor for many months, avoid sit-ups with straight legs in the air. Heavyweights for limited repetitions should also be a no-go zone.

Also, stay away from the double leg lift, running, jumping, and other high impact sports.


It is important to note besides exercises; there are other ways to strengthen your pelvic floor muscles without kegels. 

These include; using an electric toner, clearing your cough, and learning some breathing techniques targeting the pelvic floor muscles.

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