5 proven alternatives to Kegel exercises

Although Kegels can be an effective way of strengthening your pelvic floor, they can also be problematic.

That’s because a lot of people don’t use the correct technique. According to one clinical study, 46% of people do not perform Kegels correctly. Half of those participants believed they were using the right technique.

Simply put, if you’re not performing Kegels correctly then your pelvic floor won’t see any benefits.

The good news is that if you’re struggling to master Kegels, there are a number of alternatives to Kegel exercises out there. Let’s round up some of the most effective.

1. Bridges

Bridges are a common pose in yoga – but they can also be an effective way of strengthening your pelvic floor muscles. If you’re struggling with Kegels, here’s how to do a bridge:

  1. Start by lying flat on your back.
  2. Bend your knees and keep your feet on the floor, about hip-width apart.
  3. Place your arms by your side with your palms facing down.
  4. Find your pelvic floor muscles and contract them as you raise your buttocks in the air.
  5. Hold the pose for around 5 seconds before returning to a resting position.
  6. Repeat the exercise up to 10 times.

A bridge should look a little something like this:

woman doing bridge exercises

2. Squats

Squats are another pose you might have come across in yoga, pilates or pretty much any gym exercise. They’re so popular because they’re so effective at strengthening your core muscles – including the pelvic floor. Here’s how to perform a squat.

  1. Stand upright with your feet hip-width apart.
  2. Bend down slowly, pushing your buttocks back as if you’re trying to sit down on an invisible chair behind you. Keep your back straight and only go as low as you are comfortable with.
  3. As you bend down, tense your pelvic floor muscles.
  4. Slowly return to your upright position. Repeat up to 10 times per set.

Here’s what a squat looks like:

3. Sidesteps

Sidesteps are a variation of squats. Instead of going down as far as you can from the initial pose, bend down a couple of inches and stay in that position.

Then, take a long step to your right and return to the crouched down position. Take a long step to your left, and return to the crouched position. Repeat up to 20 times per set.

4. Clamshells

A clamshell isn’t as well-known as bridges or squats, but it can be just as effective. To perform a clamshell:

  1. Lie on your side with your legs together.
  2. Bend your knees 45 degrees.
  3. Tense your pelvic floor muscles.
  4. Whilst keeping your lower leg on the floor and feet touching, raise your upper leg upwards.
  5. Return to the resting position. Repeat up to 20 times per set.

A clamshell should look a little bit like this:

5. Pelvic floor therapy

None of these alternatives to Kegel exercises are a quick solution to strengthening your pelvic floor, however. You have to perform all of them correctly and consistently over a long period of time – often several months – to see the benefits. If you’re still not seeing any benefits, it might be time to turn to pelvic floor therapy.

The Emsella chair can perform the equivalent of 11,200 Kegels in around 30 minutes. You don’t have to worry about using the right technique, and you don’t have to perform exercises everyday. You simply have to sit on the Emsella chair and wait for the electromagnetic waves to stimulate muscle contractions in your pelvic floor.

If you want to learn more about the Emsella, feel free to get in touch with our team in Dublin. Our friendly staff will be happy to talk you through the best alternatives to Kegel exercises.