Research-Backed 3-in-1 Move that's BETTER than Kegels! 💥

Skip to 2:25 if you want to go straight to the exercise, but if you're into research, watch the intro! I share details about this research-backed "three-in-one" move, which utilizes co-contraction of the hip adductors, abdominals, and pelvic floor to provide a synergistic strengthening exercise that's better (more effective) than Kegel exercises alone.

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MEDICAL DISCLAIMER:

Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.

All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*

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[vibrantpelvichealth]

Skip to 2:25 if you want to go straight to the exercise, but if you're into research, watch the intro! I share details about this research-backed "three in one" move that utilizes co-contraction of the hip adductors, abdominals, and pelvic floor for super-effective strengthening.

[helenfleder]

Better to teach it with deep breathing! “ breathe in to prepare, breathe out ‘til you’re there! I taught it 80 years ago! At age 99, I have a strong pelvic core. It’s in my book “ Shape Up! As you Sit Stand, Walk!

[kristallyzation]

I just had the HARDEST laughing fit with a coworker and I didn’t pee! I’m shocked right now and so grateful. I’ve only been doing this here and there when I remember for about 2 weeks now. I can’t even believe it! Thank you so much❤❤❤❤

[nutaboutfood]

My bladder condition was very weak, so weak that I have multiple leakage accidents each day. Without any expectation, I followed your explanation carefully and focused on the steps that I can do. I am thrilled to report that I have not have any leakage accidents ever since I discovered your video. Thank you very much, Dr. Bri! Sending you love from New Zealand.

[vickywitton]

This exercise has made a massive difference to my life! I have stopped seeing when I sneeze or cough! After 20 years ( after birth of last child)

[sarahclayton]

Absolute lifesaver!! Ive been told for 30 years to ensure that I NEVER engage ANY OTHER muscles whilst doing kegels. I found that I struggled and got zero results. This definately works. Thank you 🙏

[ReynaCostanzo]

I started seeing a prolapse uterus two months ago. I am 64 and I have lost 20 pounds in three months. I thought it could have been the cause of my prolapse. My primary doctor told me that if it doesn't hurt that was fine. It doesn't hurt but still it is not fine. I started looking online and I found you! So great! I started doing the exercises for prolapsed and I have seen a different in a week. Thank you for being so knowledgeable in this area. Very explicit instructions, I loved it, I shared your videos with my three daughters in case they needed it. God bless you!

[sue]

I have been doing kegals for a long time even have a kegal attachment for my tens machine....did this yesterday and can see a putting all 3 exercises together REALLY makes a

[ChisolumAnigbogu-slpt]

That's my lecturer you referenced in the research. I'm so excited that her work is now international and global. Thanks Bri, Physios rock😅❤.

[topchic]

As a fitness instructor back in the late ‘90’s I did one of the first Pilates teacher training courses in the U.K. It was a week long in-depth course which taught to prioritise core connection exactly in this way. We then focus on building all other movements onto this foundational connection, thus it becomes the basis of ALL movement whether during exercise or life. Unfortunately in the last 20+ years Pilates has become so dumbed down that instructors aren’t even teaching this basic connection before going on to do muscular conditioning moves. In my extensive experience working in classes or 1-2-1’s for 20+ years with clients with back issues, around 80-90% of people doing ‘Pilates’ are not connecting their core muscles in this way before doing their exercises.
So if you’re doing Pilates or any other form of exercise, lifting, or twisting do this first! Eventually your body will do it by second nature but in the meantime do your back a favour and engage your brain first! 😊

[allygolding]

Thank you for takkng the time to reply to all comments including mine.🥰

[PlutoTransit]

I was doing this back in 2009 after the birth of my first child, it was offered for free in the hospital and consisted of weekly sessions together with many other women and a physiotherapist shouting the instructions in French, then I moved away and forgot about it and could not remember the exercise until now I see it again. Thank you!

[joyceschetter]

Your explanations are so clear. Your voice is so pleasant clear …you’re so encouraging.

[LanaCrowshaw]

Loving all of your help . Thank you so much.

[lornahmukasa]

❤❤❤❤ I do this everyday for 10 mins 👏🏿👏🏿👏🏿👏🏿👏🏿

[laisa.]

Thank you so much! And thank you also to the one who commented there's a link between the pelvic floor and our feet! I started having urge to pee and almost not making it to the bathroom about 6 months ago. Never before was this an issue - I had my kids 19 and 17 years ago. Now I can barely get in the door to work, I just cannot hold it back like before - and my nightmare is that morning when the toilet is occupied... I recently developed pain in both knees, on top of having had plantar fascitis almost cronically for 15 years. I tried the exercises out, and it went ok so I will have to keep going and hopefully something will start to change. <3

[MYMUKMUK]

This is the BEST video ever!! After about 5 days into the exercise, my incontinence is gone! I don’t even have to go to the bathroom 3X a night! Dr. Bri, I am forever grateful for your video! Thank you so much!! ❤❤❤

[charleslubega]

Thanks Dr Bri . my pelvic muscles are improving day by day.for now three months.much love Dr

[joannebenson]

I agree and like. I am a P. T. A. with 40+ years of experience. Along the way, as a 67 yo mom, musician and therapist I had discovered this move to be of more value than isolated exercise. Thank you for introducing something functional. I am hopeful that your other video instructions apply function, that clients may grasp the relevance. I like that you encourage clients to trust themselves, listen to their body. Then they follow with compliance as they see results!! It is all about facilitating embodied learning. Yay. Again, thank you.

[alliphil]

THANK YOU!!! It was so good to NOT try to isolate just the pelvic floor. This combination works amazing and feels right for me. Thanks again!