Kegels Exercises for Women - Complete BEGINNERS Guide

Learn how to do Kegel exercises for women that will strengthen your pelvic floor muscles and get results. This complete Kegels for beginners guide is presented by Pelvic Floor Physio Michelle, author of international best selling books for pelvic floor safe exercises for women.

#kegelexercisesforwomen #pelvicfloorexercisesforwomen

International Best Selling Pelvic Floor Recovery Books by Michelle Kenway

1. Pelvic Floor Safe Exercises for Women
2. Prolapse Exercises - Inside Out

This Kegel exercises for beginners video guides you step by step through:

1. The Best position to start with
2. How to do Kegel exercises and I'll guide you step by step,
3. How many Kegels you should start out with and
4. How to know if you're doing your Kegels correctly and
5. How long for results

Part 1. Best Kegels Position

When you're starting out, the best position for doing your Kegels is the one that you can really feel your exercises including:
*Kneeling on all fours
*lying prone on your tummy
*Lying on your back
*Sitting

Part 2. How to do Kegels

Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles wrap around the 3 openings in the female pelvic floor.

There are 3 steps for doing your Kegel exercises correctly.

Step 1.

The first step involves tightening the anus as if stopping gas from passing. The anus tightens and buttocks should stay relaxed. Tighten the anus and lift it inwards to feel a squeezing sensation around your anus.

Step 2.

Tighten and squeeze the entrance to the vagina as if you're closing it shut and at the same time try to lift your vagina inwards.

Step 3.

Tighten the opening where the urine comes out. You may feel the anus and vagina tightening, if you do this is correct

Now relax your pelvic floor muscles back to resting.

Combine steps 1-3 for correct Kegel exercise technique

*Sit tall
*Breathe normally
* Tighten your anus and vagina, lift them both in and upwards towards your navel and tighten and squeeze as if you're stopping the flow of urine at the front
*Relax your pelvic floor back to resting

Test your Kegels:

1. Stop or slow the flow of urine but do this as a test and not an exercise and only once a week.

2. Tighten your pelvic floor as if to stop passing gas when you feel the urge.

How Many Kegels for Beginners?

Start out during the first couple of days doing 1-2 doing gentle Kegel exercises in a row. Focus on correct technique correct. As your technique improves progress by doing a few more Kegels and start to hold your exercises a little longer.

If you can do 2 Kegels in a row for 3 seconds, this is the number of exercises you start with, 2 exercises holding each exercise for 3 seconds. Take a break of up to 10 seconds before doing your next exercise.

Try to repeat this routine 3 times a day.

Kegels Training Recipe - Intermediate
*8 -12 Kegel exercises
*Up to 10 seconds/exercise
*Rest for 6-10 seconds
*Repeat 2-3 times/day
*Most days of the week

How Long for Strength Results?

Some women notice improvements within a couple of weeks of starting their Kegels however it can take 5-6 months to fully strengthen pelvic floor muscles if they're weak to start with.

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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[D.Rob]

Thank you so much for this video and explaining in such depth! After my first child was born no one told me the importance of maintaining your “pelvic floor” or the existence of exercises that might help me strengthen and better my body. Doctors only told me it was normal that I was experiencing pain and discomfort during intimacy after child birth. Now it’s 2 years later and I am still experiencing the same pain and discomfort and I had to research what was wrong with me.. so here I am, barely finding out that this is a thing. So thank you for step by step walk through!💕

[Motherlyfragrance]

I am physiotherapist. I am grateful for how you make it easy to follow the steps and have best results. It needs patience and persistance 😊

[katenewland]

I've been told by my surgeon that I might need surgery if I can't strengthen my pelvic floor in the next 6 months. He said do exercises as much as possible every day. I've been trying to find a channel that will help this was the most helpful video I've found through many hours of searching!! I didn't even realise until after watching this that I can't even stop myself peeing when I start. So here we go on my journey to stop that pee or at least affect the flow over the next few weeks and then have a strong pelvic floor and avoid that surgery in 6 months time!!! Thanks again! #subscribed

[zubainaibrahim]

I consulted my doctor this morning for a pelvic and urine disorder, so she write this kegel exercise and ask me to search for it at YouTube. Thanks I will start today.

[crazycommedian]

Kegel exercises should be taught at an early age as it gets really difficult to learn when it is really needed.

[NansambaLydiaBrera]

One year down the road am like it's amazing guys I healed.squeeze, tighten, lift and release.thanks be to God 🙏. your such an amazing soul❤

[res]

I learned English when I was around 5 or 6 years old and found your speech clear, intelligible, well modulated, well-paced & pleasant. Those who learn English later in life, can mitigate comprehension challenges by listening to a few sentences a few times. (Frankly, I find it hard to understand some Indian-accented English and sadly, many tech call center reps have very heavy Indian accents which brings to question the judgement of their recruiters.)

[ellie]

You're such a supportive and calming teacher 🙏🏻

[elevine]

Not sure just what it is, but your explanation and instructions are really good to get just the right tightening in just the right places. Still not great at it, but hoping for improvement with early uterine prolapse symptoms.

[klove]

Oh my God So I have fibroids and when my cycle comes on sometimes in the middle of the cycle the fibroids or something will sit on my pelvis bladder and it'll make me feel like I have to urinate and cause pressure. I just did these kegel exercises and everything just flowed thank you so much I was in so much discomfort

[tazmycreations]

I had to come look at this because i seen people had no idea what kegels are i have done these even during pregnancy. My pt showed me how to do this since i had misaligned hip an pelvic muscles an after i found this 5 yrs ago my life back pains have diminished so much

[karenwoods]

Thank you for this. I'm struggling with menopause bladder weakness. Gonna do these every day and see how I go. Thank you 😊

[Carlos-jczv]

I’m here fucking maxing out on this shit, my face turning blood shot red and she finally telling me at 5:26 to take it easy.
I was fighting for life for like 3 minutes.

[narmadebose]

after doing this excercise I can literally feel the stimulation of blood flow...

[darkn_lovely]

Thank you so much!!!! I watched two other videos before yours and yours was more informative & made me feel more comfortable & confident doing it

[rssshuuD]

I am going to try this exercise every single day with my Bodyotics kegal weights.. I hope I remember to update.

[anitahernandez]

Thank you very much my doctor recommended me to do this

[malabuha]

Thank you so much. I'm trying this out for the first time, i can only hold for 3 seconds, but I feel that muscle.
I'm 48 and already "leaking" sometimes 😢 i hope this excercise slows down my impending incontinence. Thank you for helping out and sharing your knowledge

[marshmallow]

This is the best explanation I’ve ever heard. Thank you!

[Suko]

i got an ad before this video about how kegels are bad lmao