Kegel exercises are often linked with pelvic health, but they’re just as important for women working to gain muscle and strength. While you might focus on squats, lunges, and heavy lifting to build strong legs and glutes, Kegels work a hidden but essential group of muscles—the pelvic floor. These muscles play a key role in core strength, posture, balance, and even power output. In this article, we’ll explore why Kegels should be a regular part of your muscle-building routine and how to integrate them effectively.
What Are Kegel Exercises?
Kegels target the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. Named after Dr. Arnold Kegel, who developed them in the 1940s, these exercises help contract and relax the pelvic floor much like a bicep curl works the upper arm. When done correctly and consistently, they build endurance, control, and strength in the pelvic area.
Why Kegels Matter for Muscle-Gaining Women
If you’re lifting weights or doing high-impact workouts, your pelvic floor is working too—often under significant stress. Strong pelvic floor muscles provide foundational support, especially when bracing the core during heavy lifts. Here’s how Kegels can complement your muscle gain goals:
- Stability Boost: A stronger pelvic floor enhances core engagement, improving posture and lifting form.
- Injury Prevention: Weak pelvic muscles can lead to issues like urinary incontinence during workouts or long-term back and hip pain.
- Enhanced Power Output: A well-functioning pelvic floor contributes to better intra-abdominal pressure, which is vital for pushing or pulling heavy weights.
Signs Your Pelvic Floor Needs Attention
Even active women can develop pelvic floor imbalances. Here are a few signs you should be adding Kegels to your program:
- Leaking urine when lifting, sneezing, or jumping
- Pressure or heaviness in your pelvic region
- Difficulty fully engaging your core
- Lower back pain despite strong abs and glutes
How to Perform a Basic Kegel Exercise
Step 1: Start by identifying your pelvic floor muscles. Try to stop your urine mid-stream. The muscles used here are the ones you’ll engage in a Kegel.
Step 2: Once identified, contract those muscles for 3 to 5 seconds, then relax for 3 to 5 seconds.
Step 3: Perform 10-15 repetitions, 2-3 times per day.
Important: Don’t hold your breath, tighten your thighs or glutes, or contract your abs while doing Kegels. The goal is to isolate the pelvic floor muscles.
Best Positions for Kegel Beginners
If you’re just starting, it helps to practice Kegels in positions where your body feels supported. Here are three beginner-friendly postures:
- Lying Down: Lay flat on your back with knees bent and feet flat on the floor.
- Seated: Sit upright on a chair, feet grounded and hips aligned.
- Side-Lying: Lay on one side with a pillow between your knees and your spine in a neutral position.
Once comfortable, you can progress to performing Kegels while standing or even during workouts.
Advanced Kegel Workouts for Strength-Focused Women
Just like lifting weights, Kegels can evolve from basic to advanced. Here are a few upgraded techniques:
- Quick Flicks: Rapid contractions and releases. Great for building fast-twitch muscle fibers.
- Elevator Kegels: Imagine your pelvic muscles as an elevator moving up multiple floors. Contract gradually, then release step by step.
- Resistance Kegels: Use pelvic floor weights or kegel balls to add load and challenge.
Perform advanced Kegels for 10–20 minutes three to four times per week to see improvement in pelvic floor tone and control.
How to Pair Kegels with Full-Body Training
You don’t need to isolate Kegels to their own session. In fact, pairing them with other exercises can train your brain and body to keep the pelvic floor active during functional movements.
Here are a few ideas:
- During Squats: Engage the pelvic floor as you lower and keep it lightly contracted through the movement.
- In Planks: Activate your pelvic floor before entering the plank and hold it throughout the set.
- While Deadlifting: Brace your core with a pelvic floor contraction just before you lift the barbell.
Tracking Progress with Kegels
Just like tracking your lifts, you can track Kegel progress. Use these benchmarks:
- Hold time: How long can you maintain a contraction without fatigue?
- Repetition count: How many high-quality reps can you do in a row?
- Coordination: Can you contract and relax smoothly on demand?
You may also start to notice real-world changes like less leaking, better posture, and improved power during lifts.
Common Mistakes to Avoid
Even though Kegels seem simple, many women make these common mistakes:
- Overtraining: The pelvic floor needs rest too. Don’t do hundreds of reps daily.
- Poor Technique: Clenching thighs, glutes, or holding your breath reduces effectiveness.
- Neglecting Relaxation: The release phase is just as important. Constant tension can lead to tight, overactive muscles.
When to See a Specialist
If you’re unsure whether you’re doing Kegels correctly or have symptoms like pelvic pain, chronic leaking, or heaviness, consult a pelvic floor physical therapist. They can assess your technique and create a customized routine.
Sample Weekly Kegel Workout Plan for Strength-Focused Women
Monday
Basic Kegels – 3 sets of 10 reps
Quick Flicks – 2 sets of 20 seconds
Tuesday
Kegels During Strength Training (during squats and lunges)
Wednesday
Rest or light stretching
Thursday
Elevator Kegels – 3 rounds
Plank with pelvic floor activation – 3 sets
Friday
Resistance Kegels – 2 sets of 10 reps (if using weights)
Saturday
Quick Flicks + Walking lunges with activation cues
Sunday
Rest or guided breathing with pelvic floor relaxation
Final Thoughts
Kegel workouts are a game-changer for women pursuing strength and muscle. They may not give you visibly bigger muscles, but they provide a strong internal foundation that enhances every rep, squat, and lift. As you build your outer body, don’t forget to strengthen what’s inside too. A balanced body is a powerful one—and that includes a resilient, responsive pelvic floor.
