{"id":25763,"date":"2021-08-10T19:04:40","date_gmt":"2021-08-10T19:04:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25763"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"strengthen-pelvic-floor-muscles-without-kegels","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/","title":{"rendered":"Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#What_Is_A_Kegel_Exercise\" >What Is A Kegel Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Weak_Pelvic_Floor_Muscles\" >Weak Pelvic Floor Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#How_To_Do_Kegel_Exercises\" >How To Do Kegel Exercises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Pro-Tips\" >Pro-Tips<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Why_Kegel_Exercises_May_Not_Work_For_Everyone\" >Why Kegel Exercises May Not Work For Everyone<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Youre_Performing_The_Exercise_Incorrectly\" >You\u2019re Performing The Exercise Incorrectly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Sometimes_It_Takes_More_Than_Kegel_Exercises\" >Sometimes It Takes More Than Kegel Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#How_To_Strengthen_Pelvic_Floor_Muscles_Without_Kegels\" >How To Strengthen Pelvic Floor Muscles Without Kegels<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Squeeze_And_Release\" >Squeeze And Release<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Bridge\" >Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Dead_Bug_Crunch\" >Dead Bug Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Other_Alternatives_To_Strengthen_Your_Pelvic_Floor_Muscles\" >Other Alternatives To Strengthen Your Pelvic Floor Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Electro_Stimulation\" >Electro Stimulation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Laser_And_Radio_Frequency_Treatments\" >Laser And Radio Frequency Treatments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Physical_Therapy\" >Physical Therapy<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Something you should know about your muscles is, as you grow older, they tend to weaken and that\u2019s perfectly normal. Your pelvic floor muscles are no exception to this. However, what can you do to ensure they remain strong and healthy all through life? First off, what are pelvic floor muscles and why are they so important? Simply put, these are muscles which support your bowel, bladder and uterus. These muscles play a particularly important role in your sexual and reproductive health. Kegel <a href=\"https:\/\/betterme.world\/articles\/planks-for-abs\/\">exercises<\/a> have been famed for their ability to strengthen these muscles. That said, are they the only exercises capable of strengthening those muscles? And how to strengthen pelvic floor muscles without kegels? Let\u2019s find out.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Kegel_Exercise\"><\/span><strong>What Is A Kegel Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If fitness and working out is your thing, then you\u2019ve probably heard of these workouts. However, have you ever stopped and asked yourself what kegel <a href=\"https:\/\/betterme.world\/articles\/assistance-exercises-for-overhead-press\/\">exercises<\/a> really are? A kegel is ideally a muscle contraction on your pelvic floor. They can go a long way in strengthening your pelvic floor <a href=\"https:\/\/betterme.world\/articles\/pilates-vs-yoga-for-weight-loss\/\">muscles<\/a> which then results in a chain of health benefits<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So why all the fuss about kegel exercises? Well, apart from ageing, other factors can make your pelvic floor muscles weaken. These include childbirth, surgery, pregnancy, too much strain from constipation or chronic cough and being overweight<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31933 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1024x576.jpg\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weak_Pelvic_Floor_Muscles\"><\/span><strong>Weak Pelvic Floor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weak pelvic floor muscles can exhibit itself as<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strong sudden urges to urinate before losing a considerable amount of urine. This is usually referred to as urinary urge incontinence.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fecal incontinence that exhibits itself as stool leaks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stress incontinence. This is when you leak a few drops of urine when you\u2019re laughing, coughing or sneezing.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Women can perform these <a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\">exercises<\/a> during pregnancy or after childbirth to alleviate these symptoms. However, these exercises are not effective for women with severe urine leakage when coughing, laughing or sneezing. This is also the case for women with overflow incontinence (unexpectedly leaking small amounts of urine due to full bladders)<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/reverse-kegels\/\">Reverse Kegels: The Muscle Relaxation Practice For Men And Women<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Kegel_Exercises\"><\/span><strong>How To Do Kegel Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">So how do you do kegel <a href=\"https:\/\/betterme.world\/articles\/active-stretching\/\">exercises<\/a>? Here\u2019s how you get started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First off, identify the right muscles you need to work on. The best way to do this is to stop urination midstream. Now you\u2019ve successfully identified your pelvic floor muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, contract these muscles and hold them for about 5 seconds to perform kegels. Now release them for 5 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do about 10 reps, three times daily.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31502 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-1024x576.png\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4316.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Pro-Tips\"><\/span><b>Pro-Tips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><b> <\/b><span style=\"font-weight: 400;\">While you can do kegels in any position, it\u2019s usually easier if you first try them lying down. Additionally, try perfecting your technique for maximum efficiency. To do that, think of yourself sitting on a marble, then tighten your pelvic muscles as if lifting the marble.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, maintain your focus on tightening your pelvic floor muscles. Avoid flexing muscles found in your thighs, buttocks or abdomen. Also, don\u2019t hold your breath, instead, breathe freely throughout the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A word of caution: Don\u2019t make it a thing to use kegel exercises for starting and stopping your urine stream. Doing that may result in incomplete emptying of your bladder, which can ultimately cause urinary tract infections<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With a rap sheet like this, it\u2019s no wonder why kegel exercises are so popular. Sure, both women and men can perform kegels. However, is it effective for everyone? Next, we look at why these exercises may not always have the desired impact for every person.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31599 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3841-1024x576.png\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3841.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3841-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3841.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3841.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Kegel_Exercises_May_Not_Work_For_Everyone\"><\/span><strong>Why Kegel Exercises May Not Work For Everyone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When done correctly, kegel exercises can prove to be very effective. However, some people may experience some difficulty in doing these workouts. This can then result in experiencing little to no impact from the exercise. Here are some of the reasons why kegels may not be working for you:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Youre_Performing_The_Exercise_Incorrectly\"><\/span><strong>You\u2019re Performing The Exercise Incorrectly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like all workouts, proper form is key to achieving the desired results from the exercise. Also in kegels, if you\u2019re not achieving your goals, chances are you\u2019re not doing them correctly. An informal review was recently done on kegel smartphone apps<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The conclusion was that most of them \u201cprovide users with generic exercise routines of contraction and relaxations of these muscles, that\u2019s not based on current research.\u201d These studies, therefore, suggest many people can\u2019t do kegels correctly even after simple instructions from these apps. This situation is attributed to the fact that pelvic floor muscles are internal, thus hard to visualize and feel<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, you\u2019re less likely to perform kegels properly on your own if you have pelvic floor weakness or dysfunction. Some people even continue experiencing difficulties after expert instructions<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over 30% of women with urinary incontinence are at first unable to contract the levator ani muscles when told to perform kegels. Instead, they contract the gluteal muscles, abdominals or hip adductor muscles<\/span><span style=\"font-weight: 400;\">. This then necessitates the need of getting guidance from pelvic floor physiotherapists before starting the program.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31225 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-1024x576.jpg\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sometimes_It_Takes_More_Than_Kegel_Exercises\"><\/span><strong>Sometimes It Takes More Than Kegel Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Well sometimes you have everything right- the proper form, technique and followed instructions correctly. So now you\u2019re wondering why you\u2019re not registering any notable improvements. It\u2019s simple, some pelvic floor disorders require more than just <a href=\"https:\/\/betterme.world\/articles\/cardiovascular-endurance-exercises\/\">exercises<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, your pelvic floor works in conjunction with some of your inner core muscles like your diaphragm and multifidus. Together, they control the pressure within your pelvis and abdomen to stabilize your trunk during body movement. Some pelvic floor disorders may affect the overall function of these muscles<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This review showed that women receiving weekly supervision from a pelvic physiotherapist registered significant improvement in their urinary incontinence symptoms. This was in comparison to those who were in the pelvic strengthening program with little to no supervision<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These results could, of course, be attributed to the guidance when giving instructions of how to perform the exercise. However, that\u2019s not all. Pelvic floor physiotherapists offer a range of tools that can speed up recovery. These include<\/span><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Targeted exercises apart from kegels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manual therapy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Education about behavioral and postural interventions like bathroom routines and diet<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now have you been wondering why you\u2019re not getting the desired results from kegels despite doing everything right? Well, maybe it\u2019s time you switched things up a bit by visiting a physiotherapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, are kegel exercises all we\u2019ve got? Are there any alternatives to strengthen your pelvic floor muscles? Keep reading to find out.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pregnancy-workout-plan\/\">Pregnancy Workout Plan: Safe Exercises For Each Trimester<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-30953 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199-1024x576.png\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><\/span><strong>How To Strengthen Pelvic Floor Muscles Without Kegels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have you been looking for ways to strengthen pelvic floor <a href=\"https:\/\/betterme.world\/articles\/pilates-for-back-pain\/\">muscles<\/a> without the kegels men and women can use? Well, there are other alternatives and exercises you can go for if you\u2019re just not into kegels. Some of them include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squeeze_And_Release\"><\/span><strong>Squeeze And Release<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you been wondering what pelvic floor exercises men can use? Well, this is a rapid movement technique that can be used by both men and women. They are particularly effective at helping your pelvic floor muscles respond quickly. To perform this exercise, you\u2019ll need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find and sit in a comfortable position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, visualize your pelvic floor muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now squeeze them as fast as possible then release them. Don\u2019t try to hold onto the contraction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a 3-5 second rest. Do 10-20 reps per set, and two sets later in the day<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><strong>Bridge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Brides are probably some of the best exercises to strengthen pelvic floor muscles you can try. Sure, this workout is usually used to primarily strengthen your buttocks. However, it can also be used when you\u2019re working on your pelvic floor muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6047969\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). To perform this exercise, you\u2019ll need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">First lie on your back and bend your knees. Your feet should also be about hip-width apart and flat on the floor. Also, your arms should be by your sides with your palms facing down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now contract your buttocks and pelvic floor muscles then lift your butt several inches off the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain this position for 3-8 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, relax your butt and pelvic floor muscles while you lower your butt to the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform up to 10 reps per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest, then do additional two sets<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that as the strength of your pelvic floor muscles increases, you\u2019ll be able to do more reps.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31276 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9-1024x576.jpg\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/9-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are probably among the most popular pelvic floor exercises women use, and for a good reason too. This research indicates that performing squats can help strengthen pelvic floor and butt muscles in children (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33133658\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). To perform this exercise, you\u2019ll need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet almost hip-width apart. You should also ensure that they are flat on the floor<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now bend your knees to bring your butt toward the floor. Only go as low as you\u2019re comfortable with<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">During this process, your back should be straight and tilted forward only slightly. Also, your knees should be aligned with your toes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform up to 10 reps per set, and rest before performing additional sets<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that not all squats target your pelvic floor muscles. Deep or wide-legged squats increase the difficulty of retaining a pelvic floor contraction. On the other hand, shallow and narrow squats are more effective at strengthening these muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><strong>Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are probably one of the most popular exercises available out there. And yes, they can also be very effective at strengthening your pelvic floor muscles. To perform this exercise, you\u2019ll need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into your starting position with your legs together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump apart as you bring your arms overhead. Ensure your pelvic floor is engaged during this process<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now release your pelvic floor as you bring your legs back together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for about 30-60 seconds<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-30465 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3933-1024x576.png\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3933.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3933-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3933.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3933.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dead_Bug_Crunch\"><\/span><strong>Dead Bug Crunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dead bug crunches are workouts that can be done by both men and women. Here\u2019s what you\u2019ll need to do to perform this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into your starting position by lying on your back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now extend your arms toward the ceiling. Ensure that they are stretched straight out<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, inhale then engage your pelvic floor muscles. Follow this by extending your right arm beyond your head and right leg forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release your pelvic floor muscles while drawing your arms and legs back to your starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now repeat this procedure with your left leg and arm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10 reps on each side<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Alternatives_To_Strengthen_Your_Pelvic_Floor_Muscles\"><\/span><strong>Other Alternatives To Strengthen Your Pelvic Floor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For one reason or the other, you may not be able to perform these exercises. Where that\u2019s the case, other alternatives that may be helpful include:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Electro_Stimulation\"><\/span><strong>Electro Stimulation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Now this may sound scary, but it most certainly isn\u2019t. Electro stimulation elicits similar movements to kegel exercises. Therefore, it may be able to create the much needed contraction for people with weaker muscles and can\u2019t perform the exercises (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15647885\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The contraction basically acts as a controlled kegel that works on appropriate muscles, thus strengthening your pelvic floor. Depending on the device used, this process can be a bit painful, expensive and invasive when done away from home (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15647885\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\"><img decoding=\"async\" class=\"aligncenter wp-image-31480 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3846-1024x576.png\" alt=\"strengthen pelvic floor muscles without kegels\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3846.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3846-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3846.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3846.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Laser_And_Radio_Frequency_Treatments\"><\/span><strong>Laser And Radio Frequency Treatments<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Ideally, lasers bulk up your <a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-for-beginners\/\">muscles<\/a> by stimulating a collagen response. This may be due to the small cuts made to your pelvic muscle. The process is largely considered to be an expensive non-surgical vaginal rejuvenation program, as it costs thousands of dollars yearly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its effectiveness has not yet been proven. Also, there is a risk of injury to women during these procedures (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6435398\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Physical_Therapy\"><\/span><strong>Physical Therapy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been experiencing difficulties with kegels, and have tried other alternatives, this may just be what you\u2019re looking for. Simply put, physical therapy is an up-close and personal treatment with a trained professional in pelvic dysfunction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll be able to ask specific questions about your condition, then you\u2019ll be examined for any potential problems. Although, the procedure may be a bit expensive because physical therapists tend to be limited. Also, the process can be time-consuming and invasive to some extent.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The all popular kegels are not the only type of exercise you can use to strengthen your pelvic muscles. If the idea of kegels feels overwhelming you can try squats, jumping jacks, dead bug crunches or bridges.\u00a0 You can also strengthen your pelvic floor muscles by walking more and sitting properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, the secret is in practicing the right technique and listening to your body. Discontinue any exercise if it causes persistent pain and discomfort. Check in with a doctor if the pain worsens and do not forget that proper rest is important regardless of the workout you choose.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Strengthen_Pelvic_Floor_Muscles_Without_Kegels\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33133658\/\"><span style=\"font-weight: 400;\">A four month squatting-based pelvic exercise regime cures day\/night enuresis and bowel dysfunction in children aged 7-11 years<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15647885\/\"><span style=\"font-weight: 400;\">Effect of intravaginal electrical stimulation on pelvic floor muscle strength<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6047969\/\"><span style=\"font-weight: 400;\">The effects of the continuous bridge exercise on the thickness of abdominal muscles in normal adults<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6435398\/\">Women harmed by vaginal laser for treatment of GSM-the latest casualties of fear and confusion surrounding hormone therapy<\/a> (2020, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Something you should know about your muscles is, as you grow older, they tend to weaken and that\u2019s perfectly normal. Your pelvic floor muscles are no exception to this. However, what can you do to ensure they remain strong and healthy all through life? First off, what are pelvic floor muscles and why are they [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25766,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-25763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use - BetterMe<\/title>\n<meta name=\"description\" content=\"Kegels play an important role in strengthening your pelvic floor muscles. However, you can strengthen pelvic floor muscles without kegels.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use\" \/>\n<meta property=\"og:description\" content=\"Kegels play an important role in strengthening your pelvic floor muscles. However, you can strengthen pelvic floor muscles without kegels.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1686672160.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/3d0c7771f0101ea53caab8666ddffd46\"},\"headline\":\"Strengthen Pelvic Floor Muscles Without Kegels: 5 Exercises You Can Use\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/\"},\"wordCount\":2372,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/strengthen-pelvic-floor-muscles-without-kegels\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1686672160.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Something you should know about your muscles is, as you grow older, they tend to weaken and that\u2019s perfectly normal. Your pelvic floor muscles are no exception to this. However, what can you do to ensure they remain strong and healthy all through life? First off, what are pelvic floor muscles and why are they so important? Simply put, these are muscles which support your bowel, bladder and uterus. These muscles play a particularly important role in your sexual and reproductive health. Kegel <a href=\\\"https:\/\/betterme.world\/articles\/planks-for-abs\/\\\">exercises<\/a> have been famed for their ability to strengthen these muscles. That said, are they the only exercises capable of strengthening those muscles? And how to strengthen pelvic floor muscles without kegels? Let\u2019s find out.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Kegel Exercise?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If fitness and working out is your thing, then you\u2019ve probably heard of these workouts. 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