Bridge Kegels
Loaded integration
How to
Lie on your back, knees bent, feet flat. Lift the hips into a bridge while contracting the pelvic floor, hold, then lower the hips and release together.
Benefits
- Trains the pelvic floor to fire under real everyday load
- Recruits the glutes and core alongside the pelvic floor
- A natural bridge from isolated Kegels to whole-body function
Practice
Squeeze on the way up, hold at the top for a few breaths, release only once your hips are back down.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
