Kegels are powerful, but they’re not the only way to strengthen your pelvic floor. Pairing them with other strength exercises builds endurance, improves control, and makes results come faster 🚀. Let’s explore the top moves that work in harmony with your Kegel training.
🧠 Why Add More Than Just Kegels?
Your pelvic floor doesn’t work alone. It’s part of a bigger system with your core, hips, and glutes. Training these areas:
- Improves pelvic stability
- Boosts blood flow for better endurance
- Prevents back and hip pain
- Enhances athletic and sexual performance 😉
Think of Kegels as the engine, and core + squats as the wheels—they need each other to move forward.
🔥 Exercise 1: Squats
Squats are a powerhouse move for your glutes, thighs, and pelvic floor.
How to do it:
- Stand with feet shoulder-width apart.
- Inhale as you lower down, hips back as if sitting in a chair.
- Exhale as you stand, and gently activate your pelvic floor at the top.
✅ 3 sets of 12–15 reps.
👉 Pro tip: Add weights as you get stronger for extra intensity.
🔥 Exercise 2: Glute Bridges
Bridges strengthen the back chain and engage the pelvic floor naturally.
How to do it:
- Lie on your back, knees bent, feet flat.
- Inhale, then exhale as you lift hips toward the ceiling.
- Squeeze glutes + pelvic floor at the top, then lower slowly.
✅ 3 sets of 12–15 reps.
🔥 Exercise 3: Planks
Planks train deep core stability, which supports pelvic endurance.
How to do it:
- Rest on forearms and toes, keeping body in a straight line.
- Engage abs and pelvic floor—imagine gently pulling everything upward.
- Hold for 20–40 seconds.
✅ 3 rounds. Increase time weekly.
🔥 Exercise 4: Dead Bugs (Core Control)
This move teaches coordination between breathing, core, and pelvic floor.
How to do it:
- Lie on your back, arms extended upward, knees bent at 90°.
- Exhale, lower opposite arm + leg slowly, keeping core and pelvic floor engaged.
- Return and switch sides.
✅ 10 reps each side.
🚫 Mistakes to Avoid
❌ Holding your breath—always breathe naturally.
❌ Over-squeezing the pelvic floor during every rep (only add gentle activation when needed).
❌ Ignoring recovery—muscles grow stronger when rested.
🌟 Final Thoughts
Kegels are your foundation, but squats, planks, bridges, and core moves transform that foundation into real-life strength. By combining them, you’ll not only improve pelvic floor endurance but also unlock a stronger, healthier body overall 💯.
