No More Kegels: 5 Things That Improve Pelvic Floor Performance Without the Pelvic Floor
Oct 17, 2026If you're working on pelvic floor symptoms, the answer isn't always to contract the pelvic floor more. Here are five things you can do that don't involve the pelvic floor directly but can enhance how it performs.
1. Change the pressure gradient
The pelvic floor performance depends a lot on the pressure gradient. If I have areas of compression where the ribs are squeezed, I tend to be in a more descended, inhaled position, and that pushes pressure down into the pelvic floor so it has to work harder. You can learn how to change that gradient.
Try an inverted rock back position: round your upper back without overarching, and push away from the ground. Take a slow inhale through the nose so pressure pushes down and out, expanding the ribs in a 360 direction. Hold the sit bones lifted and think about the upper rib cage expanding, then exhale all the air out and let the diaphragm dome upward. Do about 10 to 15 breaths.
2. Address your individual compensation patterns
Everyone has different compensation patterns. We might rotate in one direction or push forward more on one side, and when that happens the pelvis goes along for the ride. As the pelvis turns or tips, the internal organs (bladder, uterus and so on) get pushed into one of the four quadrants of the pelvic space.
I use two shoulder tests to help identify patterns. In the first, notice whether your shoulder starts to really roll in or struggle with internal rotation, which is probably an indication of a compressed chest wall, so you'll work on expansion into the chest. In the second, with your back flat on a wall, lift your arms overhead until you can't go any further without flaring the ribs. That tells you whether the scapula can upwardly rotate. If you're way down and can't get your arms up by your head, breathing drills that expand the chest wall are very helpful. If your rib cage is pushed forward in one area or pulled back in another, it's helpful to get a more individualized program, or sign up for my Empowered Performance course.
3. Learn how your foot works
The foot is our base of support and provides a lot of feedback to the rest of the body. If the foot moves well through the gait cycle (heel strike, mid stance and toe off), the glutes can do their job. If it can't, the glutes struggle, the deep hip external rotators may take over, and the pelvic floor might stay tight.
4. Build stable hips and working glutes
When the glutes can't do their job, or there's laxity in the connective tissue of the hip, lots of compensations happen. In single leg work, I might shoot a hip out to the side, hike my pelvis, or fall into a big anterior or posterior tilt. In everyday life, I might hang on my joints, shoving the femur forward in the socket, which is a recipe for a pelvic floor that clenches and stays tight to stabilize for a lack of support around the hip.
In lower body work, especially split squats and single leg hinges, be careful that your pelvis isn't hiking out to the side or shifting forward. When you hinge, check for a side shift, and you should feel lots of glute. In split squats, watch for the pelvis hiking and the work dumping into the front of the hip. A band around the knees can help stabilize your squats or single leg hinges, or squeeze a ball between your thighs for stability.
5. Program with the pelvic floor in mind
Half the time we're just not picking the right exercises for a particular posture and body shape to enhance pelvic floor function. Progress your programming gradually so the changes happen in a safe way where your pelvic floor can learn to react.
Watch more
Foot and Pelvic Floor Connection
How to stretch your diaphragm for better 360° breathing
Keep exploring
Learn the full approach to rib cage dynamics, foot mechanics, connective tissue, stiffness and exercise selection in Empowered Performance, try the free Spinal Health in Motion course, or move with me in Alchemy.
