The pelvic floor is a group of muscles that offer essential support for the bladder, bowel, and reproductive organs. These muscles play a key role in core stability, posture, and overall movement efficiency. A healthy pelvic floor is essential for preventing issues like incontinence, prolapse, and pelvic pain, especially for those who lift, run, or engage in high-impact exercise. We know there are a lot of methods out there but these 3 Essential Pelvic Floor-Friendly Exercises have been vetted an approved by our incredible coach Dr. Cindi Rauert, PT, DPT, who is a Board Certified Clinical Specialist in Women’s Health/Pelvic Health Physical Therapy.
When it comes to the pelvic floor, Kegels tend to dominate the conversation. And, while they help, they’re not the only answer. Strengthening the pelvic floor requires a more comprehensive approach that includes coordination with surrounding muscle groups and proper movement mechanics.
Looking for effective alternatives? These 3 Essential Pelvic Floor-Friendly Exercises go beyond traditional Kegels to strengthen and support your pelvic floor.
Essential Pelvic Floor-Friendly Exercises
Pelvic Floor-Friendly Exercise 1: Abdominal Brace with Adduction Exercises
Combining abdominal and hip adductor exercises alongside pelvic floor muscle training enhances activation and overall effectiveness. These movements provide increased engagement of the pelvic floor muscles compared to Kegels alone. One of the best exercises in this category is the Copenhagen plank, which targets both the core and the adductors.
A study by Ojukwu (2022) highlights the benefits of incorporating hip adduction exercises into pelvic floor training, showing improved muscle activation and functional support.
Pelvic Floor-Friendly Exercise 2: Hip External Rotation Exercises
The glutes and pelvic floor muscles are closely connected. The gluteus medius, gluteus minimus, and obturator internus contribute to motor control of the pelvis and strength. Strengthening these muscles enhances pelvic floor function, particularly intravaginal squeeze strength.
Some exercises include:
- Seated hip abduction machine
- Fire hydrants with a resistance band
- Seated hip external rotations with a band
Tuttle (2019) found that targeted strengthening of these muscles improved pelvic floor function, making these exercises excellent additions to a well-rounded training program.
Pelvic Floor-Friendly Exercise 3: Abdominal Exercises: Bird dog, plank, and leg lifts
Strong core muscles provide essential support for the pelvic floor. Exercises such as bird dogs, planks, and leg lifts indirectly strengthen the levator ani muscle, a key component of the pelvic floor.
Research by Siff (2020) indicates that these movements produce similar strengthening effects as direct pelvic floor exercises, making them effective alternatives for those who struggle with Kegels or need additional support, improving both pelvic control and overall strength.
Debunking Common Pelvic Floor Myths
Myth: Kegels are the only answer
Reality: While Kegels can be beneficial, they are not a one-size-fits-all solution. Too much tension or improper technique can actually worsen symptoms. Pelvic floor strength requires both contraction (tightening) and relaxation (softening) to function properly. A balanced approach leads to better outcomes.
Myth: If you’re strong, your pelvic floor must be strong too
Reality: Strength training is great for overall health, but without proper breath control, bracing strategies, and pressure management, heavy lifting can increase symptoms of pelvic pressure. Effective bracing techniques vary from person to person, making individualized strategies a must.
Myth: Prolapse can be fixed with exercise alone
Reality: Exercise can significantly improve symptoms of pelvic pressure, but prolapse itself cannot be reversed since it involves a laxity of tissue. Research shows that 50% of individuals who have had a vaginal delivery have objective findings of prolapse, while 3 to 8.3% subjectively report the sensation of a vaginal bulge (Weintraub, 2020).
While pelvic floor strengthening can help reduce symptoms, tools like pessaries provide additional support. Think of a pessary as a “sports bra” for the pelvic floor—it offers external support for those experiencing bothersome pelvic pressure.
The Takeaway
Pelvic floor strength goes beyond Kegels. When you incorporate abdominal bracing, hip external rotation, and core stabilization exercises, you can create a more comprehensive and effective pelvic floor training program. Understanding the nuances of pelvic health will help you unlock a well-rounded and informed approach to long-term strength and function.
Your habits with TWW are already supporting the health of your pelvic floor! Hip and core strengthening, consuming 25 grams of fiber daily, drinking water and eating appropriate protein and produce for essential macro and micronutrients all contribute to your overall pelvic wellness. Keep building on these foundations, along with these 3 Essential Pelvic Floor-Friendly Exercises and consider working with a skilled pelvic floor physical therapist for an internal assessment to create a plan tailored to your unique needs!
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Dr. Cindi Rauert, PT, DPT
Board Certified Clinical Specialist in Women’s Health/Pelvic Health Physical Therapy