Strengthen my Pelvic Floor? I do my kegels!
When we talk about keeping the pelvic floor strong, Kegels usually get all the attention. But your pelvic floor doesn’t work alone.
Your hips, core, inner thighs, and even your upper back help create the stability, posture, breathing mechanics, and pressure management your pelvic floor needs to function well.
Here are 6 muscles to strengthen to support a stronger, more functional pelvic floor.
1. Gluteus Medius
Your glute med helps stabilize your pelvis when you’re walking, climbing stairs, exercising, or standing on one leg.
When your hips aren’t providing enough stability, other muscles including the pelvic floor may have to compensate.
Try: Lateral band walks, clamshells, or single-leg exercises.
2. Hamstrings
Your hamstrings help control the position and movement of your pelvis. Good hamstring strength supports hip extension and allows your glutes, core, and pelvic floor to work together during everyday movement.
Try: Bridges, hamstring curls, or Romanian deadlifts.
3. Internal Obliques
Your internal obliques are part of your deep abdominal system and help stabilize your trunk while managing pressure inside your abdomen.
That pressure management becomes especially important during lifting, coughing, exercising, and other activities that place increased demand on the pelvic floor.
Try: Pallof presses, controlled rotations, or dead-bug variations.
4. Transverse Abdominis (TrA)
Think of your TrA as your body’s natural corset. It’s one of your deepest abdominal muscles and works closely with your diaphragm and pelvic floor to provide core stability.
Instead of constantly “sucking in,” focus on coordinating your core with your breath.
Try: TrA activation with breathing, heel slides, marches, or dead bugs.
5. Adductors
Your inner thigh muscles have an important relationship with the pelvis and pelvic floor. Strengthening them can contribute to hip and pelvic stability while supporting coordinated movement.
Try: Ball or pillow squeezes, side lunges, or Copenhagen plank progressions.
6. Rhomboids
YES! Your upper back can affect your pelvic floor?
It can!
Your rhomboids help support upright posture and positioning of the shoulder girdle. Your posture influences how your rib cage and pelvis are positioned, which can affect breathing and pressure management throughout your core and pelvic floor.
Try: Rows, band pull-aparts, or scapular retraction exercises.
A strong pelvic floor isn’t necessarily a pelvic floor that can squeeze harder.
It needs to be able to contract, relax, coordinate with your breathing, and respond appropriately to changes in pressure and movement.
That’s why pelvic floor training doesn’t stop at Kegels. Building strength throughout your hips, core, inner thighs, and postural muscles can help create a stronger support system for your pelvic floor.