How to Fortify Your Pelvic Floor Without Kegels
Explore these alternative exercises to enhance pelvic strength
The first time I attempted kegels, I’ll be honest—it was nothing short of a mess. Despite watching countless YouTube videos, studying diagrams, and reading instructions, I couldn’t shake the uncertainty of whether I was engaging the right muscles. Days went by with little improvement, and, in frustration, I abandoned the effort altogether.
Surprisingly, my struggle is far from unique. Dr. Susan Kellogg Spadt, Ph.D., director of female sexual medicine at the Center for Pelvic Medicine, points out that most people either struggle to activate the correct muscles, overdo it, or simply don’t do enough. According to her, for many women, an ideal kegel regimen involves three sets of ten repetitions, three times per week.
However, the good news is that alternatives exist. There are other effective exercises to strengthen your pelvic floor—no kegels required.
A Brief Understanding of the Pelvic Floor
The pelvic floor is, for many, a mysterious and somewhat elusive group of muscles. Before diving into exercises, let’s pause to understand why these muscles are vital to your health.
“Many know intellectually they have a pelvic floor, but don’t possess an active awareness of it,” Dr. Kellogg Spadt observes. This collection of muscles supports critical internal organs—the bladder, uterus, and rectum, among others. They play a central role in urinary control, sexual satisfaction, and overall physical stability.
While these muscles help hold internal organs securely in place, they also activate when core muscles slack off. If you tend to slouch or sit cross-legged for long hours, you might benefit from pelvic floor exercises.
Alternative Exercises: Clamshells, Side Steps, and Child’s Pose
Dr. Kellogg Spadt endorses the clamshell and sidestep as substitutes for kegels. Both exercises promote hip abduction, a movement proven to reinforce pelvic floor strength.
The Clamshell Exercise
To begin, grab a yoga mat or settle onto a comfortable surface. Lie on your side, knees bent, and stack your legs on top of each other. Rest your head on one arm and use the other to stabilize yourself on the ground. Slowly raise the top knee while keeping your feet together, and then bring it back down—your lower leg stays stationary.
Repeat this motion 20 times per side. Starting without resistance is wise, as it allows your body to adapt to this new movement.
The Side Step
Stand with your feet shoulder-width apart, squatting slightly. Step to the side with one foot, return it to the starting position, then repeat with the other foot. This seemingly simple exercise can offer significant support for pelvic stability.
Daily Practice and Benefits
Over a week of daily practice, I began to notice subtle changes. Standing after hours at my desk, I found relief in these movements. Even just five minutes a day made my lower back feel better after long work hours. “Most people, regardless of age or weight, have the flexibility to perform clamshells or side steps,” Dr. Kellogg Spadt explains. She also highlights that pelvic floor exercises are valuable at any stage of life, especially during and after childbirth.
Alternative Yoga Poses
Yoga poses such as Happy Baby, Child’s Pose, Knees to Chest, Reclined Bound Angle, and Seated One-Legged Bend can provide additional benefits. These poses offer gentle yet effective ways to engage and stretch the pelvic floor.
Listening to Your Body
A weak pelvic floor manifests in two ways: too loose or too tight. As Dr. Kellogg Spadt explains, weakness doesn’t always mean “lax.” The ideal pelvic tone is neither overly tense nor too loose. An overly tight, or hypertonic, pelvic floor can cause pain, constipation, and a constant urgency to urinate, while laxity can lead to leakage and a sense of urinary retention.
Weak pelvic muscles can impact urinary control, bowel function, and sexual health. If exercise doesn’t alleviate symptoms, consulting a physical therapist or physician can be invaluable.
Even if symptoms aren’t present, maintaining a strong pelvic floor can enhance your overall quality of life. And if kegels feel daunting, try clamshells, side steps, or a few gentle yoga poses—you might be surprised by the difference.