I got this from the Urology Group in Corpus Christi, TX. For each exercise: Squeeze for 10 seconds Relax for 10 seconds. Do 45 pelvic muscle exercises everyday-15 at a time 3 times a day. 15 lying down in morning. 15 standing up in the aftetnoon. 15 sitting down in evening. Breathe normally. Relax all muscles in your abdomen when you do all exercises. Once a day practice allowing or stopping the stream of urine when you void. Blessing to all women.
Could you please correct me if I'm wrong, when we inhale we " squeze our pelvic' and when we exhale we"release our pelvic'? Or do the opposite? Thank you
@@yenihandayani7724 you are to just breathe normal. No holding breath at any time. Just breath like u do all the time normal. I tried these exercises and they seemed very hard for me. While i can get on a stationary bike and do 30minutes, i do ok. Plus, i used to power walk on the school track, 1 mile in 20minutes, when i was in my 50's and60' years old. Also did lunges for 5 to 10 minutes, almost every day, these exercises of pelvic are super hard for me, maybe it has to do with age, cause i am going to be 76years old on friday 8/6/21. I'm on bike now. Good luck. Blessing.
@@kimyoung3484 , thank you. These exercises are still very hard for me still today, March 29, 2023. Now I am 77 years old. I still get on my stationary bike, do lunges, now I just walk in place for about 5 minutes. I have had bladder surgery, they used both, a Mesh and a Sling. Surgery wasn't that bad. Took it easy for a few weeks. I have to look up when I had surgery, it's been at least 2 years maybe going on 3 years. I still have trouble with these exercises.
is it hard for anyone else to tighten hard enough? geesh, i’ve been doing kegels for two weeks and seeing small results and then they went away. I really liked this lady! She was so helpful!
What ever YOUR maximum contraction is, is “hard enough”. It takes a bit of practice & just like lifting weights, it might take awhile to notice significant strength gains. The more you practice the easier it gets. Don’t give up, it will benefit you greatly in months & years to come🙂
This was the most helpful explanation especially with the front, middle and back which I never knew about! I tried these cues and I can feel my entire core muscles also contracting in different ways. Super cool!
Love the way you explain how to do Kegels correctly so there can be a noticeable change in strength.Thank you for sharing very valuable, credible advice.
After a long time i got such a usefull video for kegel exercise..... I really thankfull to you munira hudani mam for this informational video.. This is really appreciated one...
Thank you so much for your comment and we are so happy that we could help. Munira explains this like no one else :) Let us know if there is anything else we can help you with.
Hi, your video is very clear and understandable. I have a query, I have moderate bladder prolapse but I am unable to contract urethra or the vagina but I am able to do with anal. Is it ok? Will I be able to to get the same benefit of doing Kegel by contracting this anal sphincter alone? Pls reply
@@hasnimohamed6900 Hi thanks for your response, my prolapse still not gone but now I am able to contract the muscles. Can you tell me which breath is more effective in reversing the prolapse inhale or exhale. Now I am contracting the muscles by the way of exhaling, is it good?
Thank you for this video! I love the ones that you see them doing the exercises with u but without the visual of what you are supposed to contract then its just watching women sit on the floor breathing.... this video gave me a more in-depth idea of the muscles i am supposed to be working on. Thanks again
Thank you for actually explaining that you need to hold onto all three before you reach your hold and also trying to hold on for as long as possible because those were the parts I was confused on/mixing up
Thank you so much for your comment. Glad you enjoyed it. Let us know if there is anything else would like to see from us. We are always looking for topic ideas.
My wife has pelvic prolapse with urinary frequency and incontinence. Please give me the correct video link for her to use to help her strengthen that area. Thanks in advance,
I didn’t know you have a channel! This is so interesting as I just stumble upon this video when I was browsing something completely different. Great to see you here Munira😀
I’m a bit confused. In number 4 you said that the pelvic muscles could be too tight, so don’t do kegels because the pelvic floor needs to be lengthened. But then you said the way to lengthen the pelvic floor muscles is to let go of a Contraction after a kegel.???
When do kegel when we do inhale & exhale? Because instructor in you tube say differently, some of them said do contraction when exhale and other instruction said do contraction when inhale. So which one is the correct one?if we do wrongly is it can impact to our pelvic health?
Thanks for the information in this video. Do kegels have to be synced with breathing? For example, contracting when breathing out and letting go when breathing in?
Krista Hollingsworth We recommend that the breath be coordinated with the contractions. Its what’s supposed to be automated and therefore something to work towards
Great, helpful video; thanks for posting! I was surprised I was able to isolate the 3 areas! Please clarify if a person is supposed to exercise all 3 areas separately, each time they do kegels. Also, how many should a person do per set, how many sets, and how many times per day. And when you say a slight curve in your lower back, do you mean a slight rounding of the lower back (tucking in of the tailbone), or a slight arching of the lower back? Thanks!
Hi there! I am sorry, I somehow missed your comment. Maybe this will help: www.madeforwomenworkouts.com/single-post/Are-You-Frustrated-with-Kegels-Let-us-help
Hello...Im 35 yrs old and a mother of 2. How often do i have to do kegel in a day? Also i have a problem in holding urine for a long time. Should i do kegel or is it dangerous?
U should do Levels it,s never dangerous and afte 2 weeks how much progress do u have and then continue it till u got pause between ur pie round abt 2 hours :30 mins
I have been diagnosed with a presenting prolapse and have tried using Kegel eggs for a few weeks but doesn't seem to be helping is it too late reverse my prolapse?
Do you have access to a pelvic health Physical Therapist? They can help you strengthen the pelvic floor, but also learn how to move and do exercises safely, to protect your prolapse. A prolapse can sometimes reduce by one grade (there are 4 grades), but whether or not a prolapse can be reversed, a strong pelvic floor and education can help! Pessaries are wonderful for prolapse as well. There is too much to say here, go see a pelvic PT! Ask the Physician that diagnosed your prolapse for a referral... (muscle strength takes time to build, 8 weeks at least, so don't give up hope) The kegel eggs are not the best way to strengthen per se, especially depending on how they are used. Good Luck!
I agree with the previous comment - Have you seen a pelvic health physiotherapist? They can really help you strengthen the muscles and manage a prolapse. They will also be much better able to give you a prognosis. I can tell you this for sure, if you don't do anything it will only get worse. You might have been told about surgery and doing the strengthening will help surgery be more succesful if you decide on that route. Many women opt not to have the surgery and there is so much you can do to live a normal active life with POP.
We don't really recommend walking around holding onto yoni eggs. That would be like walking around holding a bicep curl with a dumbbell all day. However, if you feel you need some more "feedback" on whether you are engaging the right muscles you might find them helpful. You can also use your fingers (2). You should feel a gentle upward tug when lifting and engaging your pelvic floor muscles
The egg works great! I have even attached weights made from metal nuts with dental floss. I progressed to duo tone balls. I wear it all day, and do not have to have my vagina in a contracted state. I also have a kegel master. These devices made a big difference for me. I'm very satisfied with the results. I've been using the duo tone since 2013.
I had a laparoscopic hysterectomy August 17. I went to my doctor today and now I have a bladder prolapse. I'm so scared. Would these exercises help me? Do you recommend them doing them lying on my back? Please help!
MsLadyBlueWorld Hello and thank you for your question. Normal is probably not the right word, but I’m wondering if what you are feeling as sore is the area around the rectum and the muscles there and. It the actual tailbone?
MsLadyBlueWorld I’m not sure to be honest. I would recommend seeing a pelvic health physiotherapist to find out what is going on. Do you have one you’re working with?
Do it in whichever position makes it easier for you. Standing or sitting or side-lying. Once you have the hang of it you can try it in different positions and while doing different things.
Hello Lizzy, Katie is correct. In the beginning, if you find it difficult to hold due to lack of endurance and strength in your muscles, count how many seconds you can hold and then just work on increasing that one second at a time.
I've been advised to begin with 3 times a day, 8-12 reps. Should you work all of these three areas in each rep? Or should they be done spearately? I don't get it.
Since there are three areas to engage anyway, I would suggest a set in the morning on the front, a set in the middle of the day in the middle (you can even say "It's middle time!"), and an evening set on the rear. However, if it were me, I'd just focus mostly on the area I'm most looking to improve the first two sets and then a mix in the last set. Hope that helps!
I have PCOS and I remember how l felt when the doctor toid me it would be hard for me to conceive I now have 4 children very successful pregnancies God blessed me with use of herbs!..
I hear you! I think women were so well conditioned to hold in "gas" that we are good and strong 'back there' ;) Just keep working on it. It's like any other muscle, you have to train it to do what you want. Engage the muscles in that area, lifting and holding for as long as you can. It will get better and better.
![3 Things NOT To Do To Cause Prolapse [Or Make It Worse!]](http://i.ytimg.com/vi/HQva50kcS9M/mqdefault.jpg)
![3 Things NOT To Do To Cause Prolapse [Or Make It Worse!]](/img/tr.png)
I got this from the Urology Group in Corpus Christi, TX. For each exercise: Squeeze for 10 seconds Relax for 10 seconds. Do 45 pelvic muscle exercises everyday-15 at a time 3 times a day. 15 lying down in morning. 15 standing up in the aftetnoon. 15 sitting down in evening. Breathe normally. Relax all muscles in your abdomen when you do all exercises. Once a day practice allowing or stopping the stream of urine when you void. Blessing to all women.
Could you please correct me if I'm wrong, when we inhale we " squeze our pelvic' and when we exhale we"release our pelvic'? Or do the opposite? Thank you
@@yenihandayani7724 you are to just breathe normal. No holding breath at any time. Just breath like u do all the time normal. I tried these exercises and they seemed very hard for me. While i can get on a stationary bike and do 30minutes, i do ok. Plus, i used to power walk on the school track, 1 mile in 20minutes, when i was in my 50's and60' years old. Also did lunges for 5 to 10 minutes, almost every day, these exercises of pelvic are super hard for me, maybe it has to do with age, cause i am going to be 76years old on friday 8/6/21. I'm on bike now. Good luck. Blessing.
Thanks for sharing 👍. Blessings for you too.
@@AnaLopez-gx7liThank you, please take care and God bless.♥️🌹🙏💪♥️🌹
@@kimyoung3484 , thank you. These exercises are still very hard for me still today, March 29, 2023. Now I am 77 years old. I still get on my stationary bike, do lunges, now I just walk in place for about 5 minutes. I have had bladder surgery, they used both, a Mesh and a Sling. Surgery wasn't that bad. Took it easy for a few weeks. I have to look up when I had surgery, it's been at least 2 years maybe going on 3 years. I still have trouble with these exercises.
this is insaneeee. she is honestly a great instructor. this was very validating!
Yes!
is it hard for anyone else to tighten hard enough? geesh, i’ve been doing kegels for two weeks and seeing small results and then they went away. I really liked this lady! She was so helpful!
What ever YOUR maximum contraction is, is “hard enough”. It takes a bit of practice & just like lifting weights, it might take awhile to notice significant strength gains. The more you practice the easier it gets. Don’t give up, it will benefit you greatly in months & years to come🙂
This was the most helpful explanation especially with the front, middle and back which I never knew about! I tried these cues and I can feel my entire core muscles also contracting in different ways. Super cool!
Well, I’m 30 years old and I just learned how to all of this. 🤦🏼♀️🤦🏼♀️ this video is so god damn good!!!!! thank you!
Yes! You help me a lot. I thought I knew how to do kegals but I didn’t. Now I do!! Thank you!!
Love the way you explain how to do Kegels correctly so there can be a noticeable change in strength.Thank you for sharing very valuable, credible advice.
This is so helpful. The 3 parts' exercises clearly distinguished for me. Thank you
Found this while looking for a Kegel refresher, and learned so much more. Thank you Munira Hudani!
Thank you for helping to explain the kegels, I know they operate along the same lines, so figuring out which one to do was my issue.
Thanks alot, this is the only time I have understood this kegal exercise. Thanks a whole lot.
After a long time i got such a usefull video for kegel exercise..... I really thankfull to you munira hudani mam for this informational video.. This is really appreciated one...
Thank you so much for your comment and we are so happy that we could help. Munira explains this like no one else :) Let us know if there is anything else we can help you with.
Hi, your video is very clear and understandable. I have a query, I have moderate bladder prolapse but I am unable to contract urethra or the vagina but I am able to do with anal. Is it ok? Will I be able to to get the same benefit of doing Kegel by contracting this anal sphincter alone? Pls reply
@@juniorfactstamil1374 how is ur bladder prolapse now?
@@hasnimohamed6900 Hi thanks for your response, my prolapse still not gone but now I am able to contract the muscles. Can you tell me which breath is more effective in reversing the prolapse inhale or exhale. Now I am contracting the muscles by the way of exhaling, is it good?
@@juniorfactstamil1374 I believe that is good. I just watched and that’s what she taught,
Holy moly - couldn’t “feel” contracting until Blueberry! Bravo! I can do it!
I love the way you re clear Dr Munira! Thank you
Does she have a youtube page. I want to subscribe. I can listen to her voice all day.
Thank you for this video! I love the ones that you see them doing the exercises with u but without the visual of what you are supposed to contract then its just watching women sit on the floor breathing.... this video gave me a more in-depth idea of the muscles i am supposed to be working on. Thanks again
Thank you for actually explaining that you need to hold onto all three before you reach your hold and also trying to hold on for as long as possible because those were the parts I was confused on/mixing up
Namjoonie's Phat Tiddies So glad this was helpful. Thank you for your comment 🙂
Very helpful and a nice comforting presentation
Great video, pure clear voice!👍 I have interest in Kegel's exercises for males. Got the video?
Excellent clear presentation. Thank you!
Thank God she made this video it really help
This video is super helpful and clear. Thank you so much!
This just was the most helpfull, clear, well described kegel exercise EVER. Thank you Munirah❤
Thank you so much for your comment. Glad you enjoyed it. Let us know if there is anything else would like to see from us. We are always looking for topic ideas.
@@madeforwomenworkouts6647 should it to make my tailbone sore?
Thank you. It does help me to do kegel better. This video just give me a very clear technique on how to do kegel. I appreciate it so much.
You are so very welcome! That is our wish. Let us know if you have any questions or if there is another topic you would like to see a video on
8:45 "slight curve into lower back" - Should I curve slightly forward or backwards?
Hi, how often and how many sets/reps should we do this. I just had a hrystectomy.
very well explained. thanks!
Ma'am u have explained it really well! ✌👍👏
My wife has pelvic prolapse with urinary frequency and incontinence. Please give me the correct video link for her to use to help her strengthen that area. Thanks in advance,
I didn’t know you have a channel! This is so interesting as I just stumble upon this video when I was browsing something completely different. Great to see you here Munira😀
Thank you! Great explanation
Thank you I'm going to try it
GREAT PRESENTAION IN A GOO AND CLEARLY WAY THANK YOU
Thank you so much for this video 🙏 blessings. 😊
Wow ..you made it so clear to understand..yday only my dr recommended me for this..stay blessed
Please tell me may I do daily walk with my cystocele grade 2 position and how much?
Tell us about tail bone pain too. Is it due to our prolapse. Would doing kegel help in getting rid of this??
Thanks
I’m a bit confused. In number 4 you said that the pelvic muscles could be too tight, so don’t do kegels because the pelvic floor needs to be lengthened. But then you said the way to lengthen the pelvic floor muscles is to let go of a Contraction after a kegel.???
Exactly, I didn't get it either :( Now I have urinary urgency, does this mean I need to do the Kegels or not? Ugh.
Im confused on this too!
When do kegel when we do inhale & exhale? Because instructor in you tube say differently, some of them said do contraction when exhale and other instruction said do contraction when inhale. So which one is the correct one?if we do wrongly is it can impact to our pelvic health?
Hi mam..pls help me..I am suffering from prolapse utirus.doctors said no treatment..only exercise had,,but no use exercise to me..pls
Thanks for the information in this video.
Do kegels have to be synced with breathing? For example, contracting when breathing out and letting go when breathing in?
No, you breathe normally in and out despite whether you're contracting or relaxing your pelvic floor muscles.
Priya Verma Yes it is important to eventually be able to coordinate your breath with the contractions. Some are joy able to in the beginning
Krista Hollingsworth We recommend that the breath be coordinated with the contractions. Its what’s supposed to be automated and therefore something to work towards
Awesome information !! Thank you❤🙏
Is it good to use legal exersize eggs ?
It really helpful
Thank you very much
Great, helpful video; thanks for posting! I was surprised I was able to isolate the 3 areas! Please clarify if a person is supposed to exercise all 3 areas separately, each time they do kegels. Also, how many should a person do per set, how many sets, and how many times per day. And when you say a slight curve in your lower back, do you mean a slight rounding of the lower back (tucking in of the tailbone), or a slight arching of the lower back? Thanks!
I feel like I am unable to do the marble one.
I've yet to find a way to,figure all this out. I'm,hoping I'll find an artistic description or cartoon.
yeah!
like.... why no drawings about "kegel" ???
Hi there! I am sorry, I somehow missed your comment. Maybe this will help: www.madeforwomenworkouts.com/single-post/Are-You-Frustrated-with-Kegels-Let-us-help
What about breathing?? Should i breath all the way? And how??
Thank you
Yes, you should definitely breathe normally throughout the entire process.
I cannot breathe while contracting
Great question
Oh my goodness! The first video that explained it so very well. Thank you.
Yes it helped me
YES!!! Thank you for your comment. Let us know if there is anything else you would like to see from us. We are always looking for new topic ideas.
The most useful/helpful info on kegals i hve ever come acrossed 🙏🏻thank u!
Thank you so much! We so appreciate everyone's feedback. Have you checked out any of our other videos?
Very clearly explained
Are kegel devices safe to use ?
How far should you insert them?
How do you know what sort of Kegels you need?
Hello...Im 35 yrs old and a mother of 2. How often do i have to do kegel in a day? Also i have a problem in holding urine for a long time. Should i do kegel or is it dangerous?
U should do Levels it,s never dangerous and afte 2 weeks how much progress do u have and then continue it till u got pause between ur pie round abt 2 hours :30 mins
Does this help overactive blader
Yhank you
شكرا
I have been diagnosed with a presenting prolapse and have tried using Kegel eggs for a few weeks but doesn't seem to be helping is it too late reverse my prolapse?
Do you have access to a pelvic health Physical Therapist? They can help you strengthen the pelvic floor, but also learn how to move and do exercises safely, to protect your prolapse. A prolapse can sometimes reduce by one grade (there are 4 grades), but whether or not a prolapse can be reversed, a strong pelvic floor and education can help! Pessaries are wonderful for prolapse as well. There is too much to say here, go see a pelvic PT! Ask the Physician that diagnosed your prolapse for a referral... (muscle strength takes time to build, 8 weeks at least, so don't give up hope) The kegel eggs are not the best way to strengthen per se, especially depending on how they are used. Good Luck!
I agree with the previous comment - Have you seen a pelvic health physiotherapist? They can really help you strengthen the muscles and manage a prolapse. They will also be much better able to give you a prognosis. I can tell you this for sure, if you don't do anything it will only get worse. You might have been told about surgery and doing the strengthening will help surgery be more succesful if you decide on that route. Many women opt not to have the surgery and there is so much you can do to live a normal active life with POP.
@@madeforwomenworkouts6647 I have done as suggested and been referred to a gynecologist to see what can be done,thanks for advice everyone.
Very helpful .. thanks
Very informative Thank you.
I'm still not getting it.... UGH
You might want to see a doctor
good practice. 👍
Thankyou ❤️
Thank you.👍
It is our pleasure. So glad you enjoyed!
Thank you
Do those yoni eggs work, and if so, how the heck do you use'em??
We don't really recommend walking around holding onto yoni eggs. That would be like walking around holding a bicep curl with a dumbbell all day. However, if you feel you need some more "feedback" on whether you are engaging the right muscles you might find them helpful. You can also use your fingers (2). You should feel a gentle upward tug when lifting and engaging your pelvic floor muscles
Thanks for asking this question because I have been contemplating on buying yoni eggs.
Thanks for the added info. Very helpful.
The egg works great! I have even attached weights made from metal nuts with dental floss. I progressed to duo tone balls. I wear it all day, and do not have to have my vagina in a contracted state. I also have a kegel master. These devices made a big difference for me. I'm very satisfied with the results. I've been using the duo tone since 2013.
You are very helpful and kind, thankyou.
Mam I am suffering from pelvic muscles fatigue.is there any solution?
Now I know better. I always used to do my kegels why peeing. VERY GOOD VIDEO. A++++++
Thank you! So glad you found it helpful. Did you check out some of our other videos?
I've always done some contractions now and then but didn't know its actual name is "kegel exercises".
@Gazpacho Suave che
Thanks 😊
This Is Good Since my Surgery I Forgot. It's Important.
Best video
Best instruction video 👍
Sarah Packman So glad this was helpful. Thank you for your comment 🙂
I had a laparoscopic hysterectomy August 17. I went to my doctor today and now I have a bladder prolapse. I'm so scared. Would these exercises help me? Do you recommend them doing them lying on my back? Please help!
Thank-you great video
Madeleine Quenneville You are so welcome! Have a great weekend 🙂
Is it normal for my tailbone to be sore from this. Is legals like holding in your urine when you really have to pee? I hope I'm doing them right
My tailbone is not enjoying this either a shame nobody is replied?
MsLadyBlueWorld Hello and thank you for your question. Normal is probably not the right word, but I’m wondering if what you are feeling as sore is the area around the rectum and the muscles there and. It the actual tailbone?
joni bentley Hi there and sorry for the late reply. Please see my response attached to this thread 🙂
@@madeforwomenworkouts6647 not the rectum area but up some if that makes since.
MsLadyBlueWorld I’m not sure to be honest. I would recommend seeing a pelvic health physiotherapist to find out what is going on. Do you have one you’re working with?
Do you do this sitting on a chair ?
Do it in whichever position makes it easier for you. Standing or sitting or side-lying. Once you have the hang of it you can try it in different positions and while doing different things.
Thnks mam
Is it normal for the vagina to come outward a bit after child birth? My daughter is almost 8 now and it’s been like that every since then
Mrs. Bartlett No it’s not. I highly recommend you see a pelvic health Physio in your area to get some help with that
I can't flex my front unless I lean forward is that normal
I had another client who struggled with this. Make sure to relax fully first and then try to re-engage. Something to work towards
Thank you Canada. ❤️❤️❤️
I had 5 pregnancies will I still recover and do kegels again?
This explaination is everything... thank you so much
Fantastic. 🙏🏼
Thank you so much!
Very informative thank you!
Amazing ❤️
Thañx u
It would be a tad bit more helpful if she demonstrated the postures she's explaining. Overall very informative
Any suggestions for a woman who will give birth with a uterine prolapse
How long u should hold the contraction?
Hello Lizzy, Katie is correct. In the beginning, if you find it difficult to hold due to lack of endurance and strength in your muscles, count how many seconds you can hold and then just work on increasing that one second at a time.
I HAVE PROBLEMS IN HOLDING URINE SHOULD I Practise Kegel
Absolutely!!!! This will help for sure.
How do i know if I’m doing these exercises right? What change should i feel after 1 week ?
The contractions become easier first to find the specific areas how strong ur end range is and how long u are able to hold it at Max
Very well explained. Thanks 😊
I've been advised to begin with 3 times a day, 8-12 reps.
Should you work all of these three areas in each rep? Or should they be done spearately? I don't get it.
Since there are three areas to engage anyway, I would suggest a set in the morning on the front, a set in the middle of the day in the middle (you can even say "It's middle time!"), and an evening set on the rear. However, if it were me, I'd just focus mostly on the area I'm most looking to improve the first two sets and then a mix in the last set. Hope that helps!
yesss THANKS!!
Thank YOU! Let us know if there is anything else you would like to see from us. We are always looking for new topic ideas
Thank you for the video!!!
I have PCOS and I remember how l felt when the doctor toid me it would be hard for me to conceive I now have 4 children very successful pregnancies God blessed me with use of herbs!..
I've seen those kegel training devices...are they snake-oil or worth a purchase??
I find i can only hold the top first portion(urethral area) for like one second..but i can hold the anal muscle for what feels like forever 😒
I hear you! I think women were so well conditioned to hold in "gas" that we are good and strong 'back there' ;) Just keep working on it. It's like any other muscle, you have to train it to do what you want. Engage the muscles in that area, lifting and holding for as long as you can. It will get better and better.
i nearly shit myself on the last one lmao
must be doing it wrong