5 Kegel Exercise Alternatives to Strengthen Your Pelvic Floor Muscles

Having trouble figuring out if you're doing your kegels right? Try these alternatives instead.
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kegel alternatives

Ever pee when you sneeze? You’re not alone. You probably have weak pelvic floor muscles, which are caused by pregnancy, childbirth, aging and being overweight. The solution is to perform Kegel exercises, which help strengthen those muscles. But not everyone digs doing Kegel exercises. They can feel weird, and even though you’ve been told 100 times to clench the same muscle you squeeze when stopping the flow of urine, it’s hard not to wonder if you’re actually doing them correctly.

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The good news? There are other exercises that can help tighten your pelvic floor muscles. “Pilates and other core exercises do help the pelvic floor,” notes Mary Jane Minkin, M.D., author of The Yale Guide to Women’s Reproductive Health: From Menarche to Menopause. “I still encourage Kegels, too, but these other exercises are excellent and helpful.”

Want to head off those embarrassing accidents? Try these exercises recommended and performed by Pilates and fitness instructor Cassey Ho.

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50 thoughts on “5 Kegel Exercise Alternatives to Strengthen Your Pelvic Floor Muscles

  1. Wow great article!

    I love how you added pictures that makes it soooo much more helpful!

    For pelvic tightening I do ATG squats and planks as well as kegels of course. Reading your article taught me some new techniques and I appreciate that. I'm going to add the leg lifts into my routine some of those other techniques seem pretty tough 😛

    hm.. what would you think about using a tightening cream like this one called intivar?

    After my last child I just don't feel the same down there.. maybe looser that normal 🙁

    Any ideas?

  2. Nice article ! I agree with you that Pelvic floor muscle training exercises can help strengthen the muscles under the uterus, bladder, and bowel (large intestine). They can help both men and women who have problems with urine leakage or bowel control.

  3. Thanks for the info on the exercises. My wife is freaking out about her area down there..so she will be glad to know there are some exercises she can do. Been looking into the vaginal creams too. Any feedback on them? Awesome article. thanks.

  4. Great article!

    I love how you added pictures that makes it soooo much more helpful!

    Reading your article taught me some new techniques and I appreciate that. I'm going to add the leg lifts into my routine some of those other techniques seem pretty tough. and I was doing some internet research on the subject when I came across Hypertrophy M.A.X. I was amazed to read what the author had to say; he sounded just like me! He was tired of being considered the skinny one, which is exactly how I have been feeling all my life.

  5. Yes kegel exercises are definitely a great way to strengthen the PC muscles not only after pregnancy but also for elder women. In my opinion every woman over 40 should regularly practice kegels for optimum vaginal health. The pics depicting the exercise poses were especially helpful.

  6. Cassey, those are some nice poses. Frankly, it looks somewhat like a suryanamaskar yoga pose. I used to do a lot of them before my abdominal hernia repair at Shouldice Hospital for hernia repair in Ontario ( http://shouldice.com/ ). Can't do a lot of exercises now, but I definitely am happy to get rid of the pain. Now I stick to light yoga poses and asanas to stay fit.

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  11. Pictures are a great help to those new to Kegels. I've been doing this for some time and find that weights / cones are really helping too. I try to perform keels while having a vaginal cone inserted too. Extra tensing for those that want to take it a step further 🙂

  12. it is good to hear there are other alternatives to just Kegel exercises for women. Many women suffer from urine inconsistency and this can be a very uncomfortable situation to be in.

    Well this come with child bearing, although some women never go through this. Here is an article on How To Conceive a Baby Boy

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