When most people think about strengthening the pelvic floor, the first thing that comes to mind is Kegels. But for athletes—especially women pushing their limits in CrossFit or other high-intensity sports—there’s much more to pelvic floor health than contracting and relaxing muscles in isolation.
The pelvic floor works as part of a larger system, connecting with the core, hips, and breathing patterns. Here are a few simple, non-Kegel exercises that can support your pelvic floor in and out of the gym.
Diaphragmatic Breathing with Core Engagement
As we've discussed several times before, breathing is foundational for the pelvic floor. You can learn more on this topic in the blog post here.
When you breathe deeply into your belly, your diaphragm and pelvic floor work together like a team. This exercise helps improve coordination and control.
How to do it:
Sit or lie on your back in a comfortable position.
Place one hand on your chest and the other on your belly.
Take a deep breath in through your nose, letting your belly rise while keeping your chest still.
As you exhale through your mouth, gently pull your belly button toward your spine and feel your pelvic floor naturally engage.
Repeat for 8–10 breaths.
Practice this daily to help improve pressure management throughout your workouts. You can also use breath work as a form of recovery, too, helping to calm your nervous system and optimize oxygenation of muscles post-workout. Learn more on using breathwork as a form of recovery in the blog post here.
Hip Hinge with Breath Control
Hip hinging strengthens the posterior chain (glutes, hamstrings, and lower back) while training your pelvic floor to handle increased intra-abdominal pressure.
How to do it:
Stand with your feet hip-width apart and hold a light weight or no weight at all.
Hinge at your hips, keeping a neutral spine, and let your torso lower until it’s nearly parallel to the floor.
Inhale at the top of the movement.
As you hinge forward, exhale slowly, and imagine your pelvic floor gently lifting to support your movement.
Return to standing and repeat for 10–12 reps.
This exercise mirrors the movement patterns in deadlifts or kettlebell swings, making it a functional addition to your workout routine.
Sidelying Leg Lifts with Core Stability
The glutes are a key muscle group helping to support the pelvic floor. Without strong glutes, undue stress is created in the pelvic floor, which can lead to various issues as discussed in the blog post here.
This exercise challenges both the glutes and deep core, further helping to support the pelvic floor during everyday activities, as well as heavy lifts.
How to do it:
Lie on your side with your legs straight and stacked.
Engage your core by pulling your belly button slightly inward.
Lift your top leg toward the ceiling while keeping your pelvis stable—avoid rolling backward.
Lower the leg slowly and repeat for 12–15 reps on each side.
Add a resistance band around your thighs for an extra challenge.
Goblet Squats with Pelvic Floor Awareness
Squats are a fantastic full-body exercise, while also allowing you to train your pelvic floor dynamically.
How to do it:
Hold a dumbbell or kettlebell close to your chest.
Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward.
Inhale as you lower into a squat, letting your pelvic floor relax.
Exhale as you push back up, imagining a gentle lift of your pelvic floor as you rise.
Perform 8–10 reps with good form.
Bear Crawl Holds
This exercise engages the core and pelvic floor while challenging your coordination and endurance, both critical as a female fitness athlete.
How to do it:
Start on your hands and knees with wrists under shoulders and knees under hips.
Lift your knees an inch off the ground, keeping your back flat and core engaged.
Hold for 10–15 seconds, breathing deeply and steadily.
Rest and repeat for 3–5 rounds.
Conclusion
In conclusion, as a female fitness athlete, you demand a lot from your body during day to day activities and the intense workouts you participate in. Your pelvic floor deserves the same attention as any other muscle group of your body, if not more.
These few exercises go beyond Kegels by training your pelvic floor during functional, athletic movements that translates to everyday movements and your fitness routine. Incorporating them into your workouts or rest days will help you to build a strong foundation for heavy lifts, intense workouts, and everyday life.
If you're a female fitness athlete ready to take your performance to the next level, or if you're struggling with pelvic health issues like peeing your pants, pelvic pain, or pelvic heaviness during workouts or everyday activities, reach out! We can create a plan that supports your goals in the gym while keeping the pelvic floor front and center.
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