Kegel Exercises Routine that Strengthens your Pelvic Floor

Kegels for Women Benefits

This exercise routine helps you regain:
* Bladder and bowel control
* Prolapse support
* Sensation

Kegels Strength Training for Women Training Guide

1. Kegels Technique
* Start in the position that provides you with the best sensation for your Kegels; lying down, sitting upright or standing
* Start with gentle exercises holding for as long as you can
* Relax and briefly rest your pelvic floor muscles between every exercise
* Increase the strength of your Kegel exercises when you can

2. Kegels Daily Routine
* Start doing up to 8-12 long Kegel exercises
* Maintain each exercise for as long as you can up to 8 seconds duration
* Next practice 4 quick strong 1 second Kegel exercises in a row

This daily routine can be performed 3 times daily on your training day. Try to do your exercises on 5 training days per week as part of your regular Kegels routine.

#kegelsforwomen #kegelexercises #Kegelsroutine

Resources

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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.

[ashleyhubble]

I thought I was doing pelvic floor workouts good until I started doing this video! I do this two times back to back in the morning then once at night.. been doing it two weeks now and what a difference!!! I am 36 I have never had the strength and confidence as I do today ❤️ thank you Michelle! I love all your videos

[ruthnankonde]

I am practicing along.i am only 12 and I can't hold urine and I drip urine I am on medication I am just from removing a catheter and now I'm practicing these inner strength it is helping me very much thank you for your help 😊😊❤

[BlondeQtie]

practicing along! i am only 29 but i cannot jump trampoline without losing urine and it’s stressful af. i need to build strength now in order to prevent further issues. i am glad i found kegels and your channel early in my life!

[kdwcnliz]

Thanks Michelle..70 with a rectocele prolapse..you are saving me from surgery ❤

[michaelhelman]

I. Follow this 2 a day 7 days a week.
I have had great results, thank you very much.
Margaret Helman

[nathaniatrinidad]

The pain is gone in my pelvic area! Im a 1year and 3months postpartum and since i gave birth to my daughter i endure this pain in my pelvic and to my back and because of this video the pain is gone just like that! Thank you so much for this video!♥️♥️♥️
A fan from philippines 🇵🇭 😊👋

[JB-lxcw]

Glad I found you on YouTube. Im going through pelvic radiotherapy and my oncologist recommended pelvic floor strengthening exercises without referring me to the correct method. Thank you.

[silambre]

I'm 63 and I did this routine two years ago for a couple of weeks, and I managed to recover completely. Now I'll repeat the routine again because I have done some squats that made me feel a bit weak on my pelvic floor. Thank you for this very practical video.

[CW-qqmv]

Hi Michelle, first I would like to say thank you. You are a good tutor. I had a total hysterectomy 12 weeks ago due to fibroids and endometriosis. I have struggled to do the kegel exercises and I was told that Iam in the beginning of a prolapse & this caused me a lot of anxiety. I could not feel the muscles when I started but now I feel them and I feel Iam getting there. You are honestly God sent. Thank you again and continue to do the great work.

[amberhampton]

I have had four babies, but even for women what haven't had babies your vagina changes as you age, and hit menopause so it's good to do these and get a head start!

[kahlimacnab]

Thank you so much for putting this on YouTube Michelle. Kegels are hard to demonstrate and I just want to say that your clips are great and I appreciate it so much that you have put these up for us all!

[claudia]

You're doing a lot of good to humankind, Michelle. Thanks from the bottom of my heart for your wonderful videos.

[aashop]

I just would love if at the beginning you would mention that the strength of the pelvic floor directly mirrors the strength of the entire core and is the foundational strength of our entire body. Love your work! THANK YOU!

[DJ-ecsb]

I think I commented on this video before...But, I love this!! I love all of Michelle's videos. She makes all her videos in such a way that ANYONE can understand them. I just love her so much!!! It is great to have a coach when doing these exercises. I went to a local pelvic health therapist ; but I have learned so much more from Michelle's videos. Thank you a million times over!!! I have pointed my friends to your videos too!!!

[kpepperl]

I am so glad I found this channel. I gave birth about 2 weeks ago, and no one told me about prolapses. I was so anxious and scared even when my doctor said mine wasn't that bad because I noticed it early enough. Seeing and feeling the prolapse is frightening. Since I watched you videos, I felt better that there are things I can do, and modifications to going #2 really helped. Thank you so much. I will continue to do these exercises and add on as my pelvic floor gets stronger.

[eufrosinapadron]

My first time and it was kind of a challenge. I'm 46 ...well in a few days and After 5 pregnancies I really need this.😞

[jh]

Thank you for these videos. I have been doing your different kegel exercise videos for the last 1 1/2 yrs. It has really helped ! Please continue to make quick kegel workouts!!

[varuninnz]

I want to thank you so muuuch Michelle for making these videos and responding to my comments. This is such a video and I really hope people will take the time to do this daily.
I have a back injury so travelling in public transport can be difficult sometimes to meet my physio. I found this video soo useful.

[wetworandomgirls]

Thank you for these! I’m 22 and am needing some extra support, had no clue where to begin until I found you!

[bredabarry]

Thank you Michelle am finding this video very good as I'm not running to the toilet as much at night time and am not bursting like I use to be .I'm post menopause