Why kegels are OUT (and what’s in)

by Kim on July 24, 2014

Quick preggo update: 36 weeks!

I’ll give you the full scoop next week, but here’s a sneak peek at the belly progress:

36 weeks

(It counts as a sneak peek because my head is cut off. Clearly.)

When you talk about pregnancy—and especially, pregnancy + fitness—at some point, kegels are bound to come up.

I used to not care about kegels at all (besides squeezing a few in—pun totally intended—anytime I saw the word “kegel”), and I barely gave them the time of day during my first pregnancy. But then I had a near-9 lb. baby…and then this happened (quick summary: a 10K + severely compromised bladder control)…and then I got serious about figuring out this pelvic floor muscle business.

And that’s when I learned that maybe kegels didn’t deserve all the hoopla they got after all.

Here’s the deal: kegels are designed to tighten the pelvic floor muscles, right? So they can, erm, hold things in?

Well, it’s a common misconception in fitness that a tight muscle is strong and a loose muscle is weak. (If that were true, why would we ever foam roll a tight muscle?)

The perfect muscles are balanced, with just the right length and tension. Katy Bowman (body alignment expert/one of my girl crushes) recommends thinking of the perfect PF muscle not like the hammock we often hear about, but like a trampoline: taut, but supple.

trampoline

(Also, how did I not know that in-ground trampolines existed?? Genius! I mean…if you don’t care about having a flat lawn…)

Here are 2 key things to know about kegels:

  • Kegels can actually create pelvic floor problems. Weak glutes + too many Kegels = pelvic floor disorder.
  • What really matters for pelvic floor health = the GLUTES!!

Technically, the real goal is to balance the glute and pelvic floor muscles. (You know how the body loves balance!) So it’s not necessarily about ditching kegels entirely, but incorporating more glute work alongside the kegels (and doing way less kegeling than you might think you have to).

Welcome, SQUATS!

I’ve been incorporating tons of squats into the workouts for my prenatal exercise class, in part for this specific reason.

Here’s the other thing about kegels: it’s not just the “clenching” part of the movement that matters. The releasing part is just as important! We need to be training our PF muscles to relaaaax—meaning: not a neutral state, like you’re just not kegeling anymore, but like you’re THIS CLOSE to peeing yourself.

That relaxation part is especially critical during pregnancy, since we want our PF muscles to be ready to let go of the baby when the time comes. (Tight muscles and a stressed mama = bad news for childbirth! In my research AND experience.)

If all we ever do is train our PF muscles to “hold things in,” how do we expect them to know how to let a gigantic baby OUT?

What to do instead (per Katy):

  • Do regular, daily squats—preferably, all-the-way-down “eastern” squats. When you get to the bottom, gently squeeze and FULLY release the PF muscles 10 times. (Katy’s also an advocate for squat-peeing in the shower, if you’re into that!)
  • Stretch the backs of the legs to free up the pelvis. (I like the forward fold stretch in yoga.)
  • Avoid crunches and other exercises that force you to bear down on the PF. Go for stabilizing exercises like planks instead.

Happy squat-kegeling!!

xoxo

Kim

{ 7 comments… read them below or add one }

char eats greens July 25, 2014 at 12:12 pm

Well that is just about the most interesting news I’ve heard all day, and I swear we’re twins because I laughed at the only kegeling when I hear the word! I actually NEED to do more squat work anyways, so this is perfect.

Ok, so I know about these in-ground trampolines from a girl I went to camp with back in high school. I wanted to move in and become her sister just because of it. It is pure genius. I would totally do that in my humungous backyard we’ll have one day (did I mention it also has the nicest in-ground pool in it as well?)

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Giselle July 24, 2014 at 5:29 pm

How are you already 36 weeks along!?! Crazy! You look amazing :-) Very interesting information and now I don’t feel as bad about pretty much never doing my kegals. I do a crap load of squats though so that’s good :-)
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emma @ be mom strong July 24, 2014 at 5:17 pm

Very very interesting points. You look absolutely FAB by the way. A month left for both of us!! CRAZY!
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Ashley @ My Food N Fitness Diaries July 24, 2014 at 4:24 pm

Super interesting! And I’m also really happy to read this because I hate kegels and totally sucked at remembering to do them during my pregnancy. I much prefer squats and do them regularly anyways. :)
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Jade July 24, 2014 at 2:36 pm

I have totally heard this about kegels too. Although, every.single.lady I talk to tells me to start at ’em. I too have been slacking. I too have been slacking on the exercise front, and to be honest have had some leakage. True, I had a bad cold last week and the coughs were so powerful that stuff just had to happen. Which I know I should be doing a little squating here and there!
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Alysia @ Slim Sanity July 24, 2014 at 11:57 am

Haha, very interesting! I’ll have to remember this for some day :)
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Melissa @ Fit 'n' Well Mommy July 24, 2014 at 10:21 am

You look great! Such a cute bump!

Yes, squats with kegels are key! I incorporated them throughout both of my pregnancies and didn’t have any tearing!
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