Let’s clear the air—Kegels (pelvic floor exercises) and hypopressives aren’t competitors; they’re more like two tools in your pelvic health toolkit. Kegels are the classic go-to for pelvic floor exercises, but hypopressives bring something unique (and equally brilliant) to the table.

What’s the Difference?
Kegels: They’re like focused muscle training for your pelvic floor—short and targeted, like doing squats for your core.
Hypopressives: Hypopressives are the multitaskers of pelvic health. Not only do they help people with tension in their pelvic floor, but they’re also a brilliant option for people with a weak pelvic floor, especially if you’ve tried Kegels and didn’t see the results you hoped for.
How Do They Work?
Kegels: Imagine tightening your fist to build strength—it’s all about contracting and releasing.
Hypopressives: Think of it as gently lifting and contracting your pelvic floor.. It’s like pressing “reset” on your pelvic floor tone while strengthening from the inside out.
Who Are They For?
Kegels: broadly speaking they are great if your pelvic floor needs strengthening and they're especially helpful for urinary incontinence symptoms.
Hypopressives: ideal for anyone—whether your pelvic floor is weak, tight, or somewhere in between. They’re especially helpful if you have a prolapse, leaking that didn't improve with Kegels, struggle with core stability, or just feel like your body needs a different kind of care.
Myth-Busting: Common Misconceptions About Kegels and hypopressives
“Kegels are for everyone!”
While Kegel exercises can be beneficial for many individuals, it's not surprising that they're not appropriate for everyone. If your pelvic floor is already overactive or tight, performing more Kegels may exacerbate the issue, much like tightening a knot in a shoelace that’s already too tight. It's important to assess the specific condition of your pelvic floor before committing to any exercise by seeing a pelvic health physio.
“Hypopressives are just deep breathing.”
Hypopressives are much more than just deep breathing. This technique involves a combination of controlled breathwork and different poses, with an apnoea breath phase which works deeply with the core and pelvic floor to release unwanted tension, build strength, rebalance tone, create lift and improve pelvic floor function. Hypopressives are a targeted method for improving pelvic health, posture, and core stability.
The Research: Kegels vs. Hypopressives
A key study by Navarro-Brazález et al. (2020) found that for individuals symptomatic for pelvic organ prolapse, both Kegels and hypopressives were equally effective in improving symptoms. This is exciting news for anyone exploring options to support their pelvic floor health. Whether you prefer the simplicity of Kegels or the dynamic, holistic approach of hypopressives, both can offer measurable benefits.

Why Not Both Hypopresives and Pelvic Floor Exercises?
The beauty of pelvic floor health is that it doesn’t have to be an either/or scenario. In fact, combining Kegels and hypopressives might provide the best of both worlds. Kegels can help you build direct strength, while hypopressives work to reduce intra-abdominal pressure and enhance overall pelvic floor and core function.
Final Thoughts
At the end of the day, the best exercise is the one that works for you and fits seamlessly into your routine. If you’re not sure where to start, consider consulting a pelvic floor specialist to tailor a program to your unique needs.
Remember, you deserve a strong and supported pelvic floor—whichever path you choose!
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