The Best Pelvic Floor Exercises

Do you want to know the best pelvic floor exercises?

When it comes to pelvic floor exercises, we are all told that the ‘lift and squeeze’ or kegel is the best thing we can do. I often use the analogy that only using kegels to strengthen your pelvic floor is like trying to strengthen your bicep without using any weight or movement and simply contracting your bicep muscle. We would never do that! So why do we think this will work for the pelvic floor??

We want to create balance in our muscles and so the best thing we can do is to USE them. If we want to get a muscle working better, we need to move it and to add weight and movement to gain strength.

In 2016, Crawford et al did a study to find out the pelvic floor response in a list of exercises compared to kegels. Here is what they found:

Percent Greater Than Isolated Kegel

1. Lunge: 42%
2. Squat: 30%
3. Side Lying Bent Knee Lift: 25%

4. Side Lying Straight Leg Circle: 25%
6. Bridge: 56%

7. Hovering : 49%
8. All 4s Bent Knee Lift: 30%
9. Cat Into Cow: 41%

I made this video to talk you through my versions of these exercises which I really believe are the best exercises for pelvic floor health.

My 30 Day Challenge is a great way to get yourself into this work and create a regular practice on your own or if you would like more feedback and to create a regular practice to improve your pelvic floor, join the waiting lists for my in person classes or check out my online membership.