Kegel Alternatives: The Best Exercises for a Stronger Pelvic Floor

by Major League Mommy
0 comment

A strong pelvic floor is essential for maintaining optimal bladder and bowel control, as well as overall pelvic health.

While Kegel exercises are widely known for their effectiveness in strengthening the pelvic floor muscles, there are also alternative exercises that can help achieve similar results.

So in this blog post, we will explore some of the best exercises that serve as alternatives to Kegels to help you decide what would be best for you.

Let’s get to it!

mom doing squats as a kegel alternative
Photo Credit: victorcoscaron via

*The content in this article is for informational purposes only and is not intended to be a substitution for professional medical advice. If you have any concerns about your pelvic health, please reach out to your physician for guidance.

*Post may contain affiliate links. Full disclosure can be viewed here.

What are Kegels?

Kegels are a pelvic floor-strengthening exercise that involves contracting and relaxing the pelvic floor muscles. These muscles support the bladder, uterus, and rectum. Regular kegel exercises can help strengthen the pelvic floor muscles, improve bladder control, and enhance sexual function.

To perform Kegels, one must first identify the correct muscles by stopping urine flow midstream. Once identified, they can then contract and hold the muscles for a few seconds before releasing.

Gradually increasing the duration and number of repetitions can lead to increased muscle strength over time.

Best Kegel Alternatives


Squats are a great exercise for strengthening not only the lower body but also the pelvic floor muscles. By engaging the glutes, hamstrings, and quads, squats promote stability and control in the pelvic region. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees, and then return to the starting position. Gradually increase the number of reps as your pelvic floor muscles grow stronger.

how to do a proper squat

Bridge Pose

Bridge pose is a yoga exercise that targets the glutes, hamstrings, and pelvic floor. To get started, lie flat on your back with your knees bent and feet placed flat on the earth. Slowly lift your hips off the ground. Your knees and ankles should be in line with one another.

Hold this position for a few seconds and then lower your hips back to the ground. Repeat this exercise several times to engage and strengthen the pelvic floor muscles.

Dead Bug

The Dead Bug exercise is highly effective in engaging the core and pelvic floor muscles. Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.

Slowly lower one arm behind your head while extending the opposite leg towards the ground. Keep your lower back pressed against the floor to maintain stability.

Alternate sides and repeat for several reps on each side.

how to do the dead bug exercise

Pilates Hundred

The Pilates Hundred exercise is a classic Pilates move that engages the entire core, including the pelvic floor muscles. Lie on your back with your knees bent and lifted off the ground at a 90-degree angle. Lift your head, neck, and shoulders off the ground, and extend your arms by your sides.

Pulse your arms up and down while inhaling for five counts and exhaling for five counts. Repeat this exercise for a total of ten cycles.

ELITONE Urinary Incontinence Device

In addition to alternative exercises, the ELITONE urinary incontinence device is a revolutionary solution for strengthening the pelvic floor.

This FDA-approved, non-invasive device uses patented technology to deliver gentle, comfortable stimulation to the pelvic floor muscles.

By wearing the ELITONE device for just 20 minutes a day, you can effectively strengthen your pelvic floor and improve bladder control.

This device can also be a great alternative to pelvic floor physical therapy.

Wrapping Up

Maintaining a strong pelvic floor is crucial for overall pelvic health. While Kegel exercises are popular for strengthening the pelvic floor muscles, incorporating kegel alternatives like squats, bridge pose, dead bug, and Pilates Hundred can diversify your workout routine and target different muscle groups.

Additionally, the ELITONE urinary incontinence device offers a convenient and effective solution for those seeking to improve their pelvic floor strength in a discrete manner.

Remember to consult with a healthcare professional before starting any new exercise regimen or using a device like ELITONE.

You may also like

Leave a Comment

error: Content is protected !!