Kegel Exercises Routine that Strengthens your Pelvic Floor
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- Опубликовано: 11 фев 2021
- Kegel exercises for women that recover your strength with Physiotherapist Michelle from www.pelvicexercises.com.au. This real time Kegels routine is research-based so you know it works! This daily routine guides you through the correct number of Kegels for strengthening along with the right timing to help you get maximum benefit from exercises.
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
* Contract your pelvic floor muscles explained in this video • Kegels Exercises for W...
* 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
Count down Timer 8 seconds with thanks to • Countdown Timer 8 sec ...
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Music by Aiden Kenway: ruclips.net/channel/UCEeJ... Lights by Sappheiros / sappheirosmusic Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros
Music That Kid Goran Licensed User
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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. 
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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
@Ashley Hubble You’re most welcome Ashley - I’m glad this helped you!💓 Keep up your hard work! Your progress is amazing. 🙏
Hey Michelle I think I have been overworking these kegals :-( maybe did more the last few weeks then I was ready for plus I have been doing a lot of lower ab workouts. I have been having sexual dysfunction the last few times and the constant feeling of needing to pee like a pressure... I hope I didn't ruin something :-( are there any tips or videos for this??? Thanks in advance
Amazing! Thank you for sharing! I have been doing it for a week now and loving it too!
@@ashleyhubble2995 hi Ashley, the need to pee during sex is normally a good thing, that's the sensation when you are about to climax, the kegels you've been doing are working! Unless you are in pain? Bare in mind urine incontinence is when you aren't able to control it, the pressure shows the hard work you've been putting in
কিভাবে করেন যদি একটু বলতেন
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 😊😊❤
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.
@silambre Thank you for sharing your experience! I'm glad to know that the routine helped you. It's great that you're being proactive and repeating the exercises to maintain your pelvic floor strength. Keep up the good work, and wish you the best!🙏
Do you mean doing squats weaken the pelvic floor? I didn't know this!
The immediate difference I notice when doing this is unbelievable.
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!
Any update on your pelvic floor health? Does it help? Did you see any improvement?
Hi.. how's is kegel doing for you ?? I hope you are doing better .
?
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 🇵🇭 😊👋
Thanks Michelle..70 with a rectocele prolapse..you are saving me from surgery ❤
@kdwcnliz my pleasure! Thanks so much for your kind feedback. So glad this helps, best wishes to you!🙏
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.😞
Great to hear that you've started, keep up the good work - it takes time but after 5 pregnancies these exercises are important
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.
Thank you so much for sharing your invaluable kegel exercises with us all, Michelle. You put it across so well and I am very grateful. I only started a few days ago and can feel the difference already!! May God bless you abundantly for your kindness
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.
Thank you so much for putting this on RUclips 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!
@Kahli Macnab you're welcome - happy to help! Many thanks to you. I really appreciate you taking the time to express that.❤️🌺
I. Follow this 2 a day 7 days a week.
I have had great results,thank you very much.
Margaret Helman
Thank you for these! I’m 22 and am needing some extra support, had no clue where to begin until I found you!
@Misherwood99 You are so welcome! Thank you for taking the time to comment. All the best to you!
Adding this video to save and doing these daily. Very helpful Michelle thank you.
Awesome Michele thank you so much for helping me through this journey. Namaste.
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!
Thank you Michelle , kegel exercises has really helped me alot 😘😘
You have changed my life and taught my pelvic floor therapist things as well.
@artmeinspired hi there! I’m so glad that this is helpful! Thank you so much for taking the time to comment, it means everything to me 💕
This video is great! Thanks for the guidance!
I'm so happy i found your channel. Im only 29 but i think i weakened my pelvic floor from persistent chest infections (coughing too frequently) and potentially just from aging as well.
I have been doing pelvic floor exercises every day for the past couple of months but saw no improvement. When i watched your beginner video, it really helped me improve my form and it feels more effective. Can't wait to see my results. :) thank you!
@marisaharvey2262 you're most welcome! I'm glad to know that my videos have been helpful for you! Pelvic floor exercises can indeed be effective when done with the right form and technique. Keep up with your routine, and I wish you the best of luck on your journey to a stronger pelvic floor!🙏
I’m super grateful to you for putting this info out in such easy to understand and do content. You are a big part of my mornings now. I’ve only been doing this for a week and I’m already noticing better bladder control. Thank you so much!! 😊❤
@Peggy Pottenger You’re most welcome Peggy - I’m glad this helps you!💓 Keep up your hard work! Your progress is amazing. 🙏
You're doing a lot of good to humankind, Michelle. Thanks from the bottom of my heart for your wonderful videos.
@Claudia what a beautiful thing to say, thank you so much for your kindness 🙏❤️
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.
@KPepper L my pleasure - glad I could help! Thanks so much for your feedback! It's great to know that this video helped you to feel better. All the best to you and Good wishes to you and congratulations for having a new baby 🙏 ❤️
This helped a lot. Thank you!
I love your calm and positive energy, it's infectious.
5/Mar/2022 Thank you for this one Michelle! I think this is a good one to incorporate daily- not too long so its doable.
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!!!
@DJ-ec2sb Thank you so much for this lovely comment and support! I'm so glad to know that you find my videos helpful. Keep up the great work on your pelvic floor exercises!🙏
Totally with you!
Hello Michelle. I do your kegeling same you say. Now only go nite toiret 2-4 time. Before was 5 time each nite. I continue the kegeling 💃
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!!
Will do & great to read this helps you
What benifits u get??
@@raginikhanna7641 Kegels have helped me to not leak when exercising , coughing or sneezing .
@@jh9912 Oh I see, that's great.
I can't wait for 1M subscribers. Thank you for your great work.
@D KL you know I’ve never actually thought this a remote possibility, thx so much for your support 🙏💕
I recently subscribed to your channel and really appreciate your information and your approach. I am 38 and have had some stress incontinence issues ever since having children. I am very active and would love to incorporate some light running into my routine but feel very limited by my "problem." I am now on a mission to improve my pelvic floor function!! I look forward to more videos and checking out your app. Please keep doing what you do :-)
Thanks for your feedback Kayla, I will be talking about some inexpensive SUI devices that can be used for exercise to help too in upcoming month or so, keep up with your PF exercises too! All the best
Thank you for taking the time to respond to Michelle!! I will definitely be looking forward to those upcoming videos
Thank you for this video!!! One of the best detailed videos 🙌
@nedaneda2155 You're welcome! I'm glad you found the video on Kegel exercises helpful and detailed. Thank you for your positive feedback! ❤️🌺
Very informative and helpful - thank you!
Hi Jaqui, I'm so glad you found this routine helpful - thanks so much for taking the time to comment! :)
Thank you so much! I did some exercise on the bus today. Using any opportunity to improve my problematic pelvic floor
The perfect time to do Kegels MP 😊
Thank you Michelle, this is a perfect video!
My pleasure Stammy Cottakis, I'm so glad this helps!
Summera Bibi😆😇
Thank you
Pregnant with 5th, and so grateful for this! Thank you!
@Ceci K my pleasure-happy to help! All the best to you for your pregnancy and upcoming birth ❤️🌺
❤gracias Michell, son excelentes. Muchísimas gracias. He ido aplicando tus consejos a lo largo de mi histerectomía y estoy muy bien. Desde los ejercicios para aliviar el dolor y ahora empiezo poco a poco a realizar los de kegel. Espero muy pronto llegar a realizar toda la rutina. Empecé por los de principiantes y ahora me siento mucho mejor. Gracias y mil bendiciones. Saludos desde Costa Rica 🇨🇷
@Lucía Cruz Sibaja un placer - ¡Estoy feliz de ser de ayuda, Lucía! Muchas gracias por su amable comentario. Todo lo mejor para tu recuperación 🙏
English:@Lucía Cruz Sibaja my pleasure - I'm happy to be of help, Lucía! Thanks so much for your kind feedback. All the best for your recovery 🙏
This routine is great, so easy to fit in different times of the day, best in morning though. Thanks Michelle
@margaretnichol6745 my pleasure! Thank you for taking the time to comment.
WOW ! SO WELL DONE. THANK YOU SO MUCH MICHELLE.. Your exercises are very easy to follow since they are so beautifully accompanied by your truly motivating smiles and attitude 🙂.
@jacquescaron9886 my pleasure and thanks so much for your lovely comment. I'm thrilled to hear that you find the exercises easy to follow, and it's wonderful to know that my videos are helping. Your positive feedback and motivation mean a lot to me. ❤️🌺
@@michellephysiomerhaba Türkçe çeviri yapmanız mümkün mü, teşekkürler
Thank you this has helped me gain confidence
My pleasure indeed @Yandiswa Maneli ! ❤️
Standing and doing them was a lot tougher than I thought
Hi Michelle ive been trying to do PFE for about a month and not getting anywhere. Ive just come across your video today and Im confident now that i can improve my strength. I like the way you have structured this and the length is perfect. I appreciate your work. thank you.
@drusensation1035 I'm glad you found the video helpful. Keep up the good work! Thanks for your kind words and support! Wishing you success on your pelvic floor strengthening journey! 🙏
Very helpful
Thank you for this. It has helped me so much!
I’m so glad to read this! Thx so much for letting me k is & keep up the great work!
Holdup pause
I love this. Video I have success with leaking since doing it. Thank you 🎉
@bettytambellini3747 That's fantastic to hear! I'm glad the video has been helpful in strengthening your pelvic floor and reducing leaking. Keep up the great work! ❤️🌸
Great video. Watched your kegels for beginners video. Just wanted to check when I can start doing these. I had a vertical abdominal total hysterectomy 7 days ago. Now I am at home. I was going to start doing them on my back.
Hey Katrina I hope you’re recovering ok, vertical abdo incisions can be tough! Most women start Kegels around 4 wks post op but this can vary amongst surgeons. It would be useful to phone yr dr’s rooms and double check with reception before commencing yours and all the best!
Thanks Michelle. And you were right, In my case, doctor advice Is to wait 4 weeks. I may feel I am healing well, but need to allow adequate time for internal healing. I am glad I asked.
Your videos are awesome by the way.
@@katrinawalton6301 thanks for letting me know, and all the best for your recovery! Slow and steady ...
have been looking for this help for some time, love the way you explain everything, thankyou
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!
This is perfect....thank you!!!
@Tzivi Goodman You're so welcome! Thank you for your lovely comment❤️
Very helpful! Thanks!
Barb you're most welcome!
Excellent video. Thank you.
@Margaret Smith You are welcome!❤️
Such a nice instructor gives you confidence ❤
@ChenInCanada Thank you for your lovely comment and support! I'm so glad that you find my instructions helpful and confidence-boosting. Keep up the good work!💖
Thank you for this 😊
@Helen Curry my pleasure - hope this helps!🙏 ❤️
i've had prolapse for abt 8 yrs. I'm in my 70's and use a pessary. I had become lax in kegels. Thank you Michelle for your enthusiastic coaching. Good Job! I'm feeling stronger now down there. I'm hard of hearing so could you speak a little slower please.
@judygraham4715 my pleasure! I'm glad to hear that you've been working on strengthening your pelvic floor, especially given the challenges of dealing with prolapse. Your dedication to Kegel exercises is commendable, and I'm thrilled to have played a part in helping you feel stronger down there. I appreciate your feedback on the speaking pace. You may also click on Closed Caption (CC) to turn on subtitle. Keep up the fantastic work, all the best!❤️ 🙏
Hi Michelle i have been doing these 3 times a day for about 2 and 1/2 months. In the beginning I couldnt hold them for long. Now I can hold for the whole 8 seconds for at least 10 repetitions. This is the best video on utube. some are harmful or a waste of time. I would love to find a video on doing them standing. I have tried doing them standing and it feels considerably weaker and not sure if Im doing them right. Thanks again for your work
Hi Michelle, can we do these exercises with any position, like if i do the one with bending knees position on the floor, would that be fine?
You are a wonderful teacher Michelle, and I am so grateful for your videos. I take it your so is not available in the states?
Hi Greta thank you for your comment. My apologies, I'm not quite sure what you're asking for - all my material is available worldwide and we send to the US daily. Please just let me know if you're after something in particular, all the best
Hi Michelle
Very helpful video 😊 thanks so much
Have a question. Are the step platforms for exercise safe if you go slow and low impact. Have both a bladder and colon prolapse stage 2.
Bev
love thank you! Am I supposed to hold my breath whilst LIFTING everything up or just holding breath whilst holding all the 3 parts up? Thanks
Much love from Tanzania I love your class
Much love back from Australia & thank you for watching 🙏
Thanks. I might not be as strong as I imagined. I can feel my short exercises strongly. But the longer ones I must be gradually dropping off as I don’t feel much release after the 8 seconds. Is that unusual?
Thanks Michelle!!!!
You are so welcome, Alyssaprouty! I hope you enjoy this exercise! 💓
Thank you so much 😊🙏
@katerose6161 You're welcome !
Such an amazing explanation, thankyou so much.
@JulieHall-n4i You're very welcome! Thanks so much for the support, all the best!🙏
Thanks for the information ...
Glad this helps you!
Thank you for the time and effort. You continue to address to this subject matter. They are an invaluable resource. And will in time, provide the stability I. And many others require. In order to address a rather pressing issue.
please make a video on how to know a tight or weak pelvic floor and how to loose a tight pelvic floor to its natural position and function
please make a detailed video............
It works. Thank you
@Janet C-B My pleasure indeed Janet - thanks so much for your feedback and I'm so glad to hear this helps ❤️
This is really useful for Chi Kung. It helps to circulate chi.
My first time very helpful ☺
Welcome!
Quite honestly these simple basic kegal routines by you Michele are the most effective for me. The fancy smancy stuff does not help nearly as well. Thank you!
@Roxanne Howard you're most welcome! Thanks so much for your support Roxanne ! Very much appreciated indeed - I'm so glad this helps.❤️🌺
You are a godsend. Thank you soooo much!!!
@patricialamb2912 you're amazing ❤️ thanks for the beautiful words, much appreciated. ❤️
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
@bredabarry8560 you're most welcome! Thank you for taking the time to comment! I'm glad to hear that the Kegel exercises routine has been beneficial for you in reducing your nighttime bathroom visits and bladder urgency. All the best! 🙏
Tq mam.... 💐💐💐
I have found these exercises have strengthened my pelvic floor, thank you ❤
@ilanasheartyoga674 That's wonderful to hear that the Kegel exercises have helped strengthen your pelvic floor! Consistency is key, so keep up the good work and wish you all the best!🙏
I have a slight bladder prolaspe. Your fantastic video helps and encourages me so much. Thank you.
@user-gc5zi9jj6p You are so welcome! Thank you for sharing your experience! I'm glad to hear that the video has been helpful for you in managing your bladder prolapse. Wishing you continued success on your pelvic floor strengthening journey! 🙏
Hello Michelle, thank you for the professional videos they have been really informative and helpful. One thing I'm not clear about is whether during sexual intercourse when we feel we are about to experience premature ejaculation should we then tighten the pelvic floor muscles in an attempt to prevent this or no? Thanks.
Michelle could you possibly do a video on exercises to get rid of benign positional vertigo? Thank you ☺️
Hi Ewenee this is a really important topic however my apologies, it's not really my field of expertise. I can see a really good video on this already on RUclips, you may like to watch this I hope this helps you ruclips.net/video/CTZfIv165sY/видео.html
Hi Michele is it effective to do kegels whilst walking?
Thank you ❤
Helpful, nice cueing. I am curious why no more detailed breathing cues though (ie exhale on a lift)?
Thanks u r so sweet we r waiting for your upcoming video
@Arsalan Ahmed you're most welcome - so nice of you! Thanks so much for your lovely ongoing support. Very much appreciated indeed!❤️💕
Thank you! :)
@CoffeeKrayzee Welcome! Hope this helps! 🙏 ❤️
❤gratitude thank you
Hi , I have a question, why do you need to do Kegels exercises especially on training days?
I just want to ask while doing the exercises are we setting on chair or on the floor !! What is better!!!
Brilliant exercises thank you, I do have trouble breathing properly whilst doing these, I tend to hold my breath.
5/Mar/2022 Thank you Michelle! This was perfect for me
@Jenny Thomas You are so welcome 💖
Hi Michelle ive been doing these exercises every morning for the last 4 months, and its been great i have noticed a big difference. It was just to ask, after this length of time i still prefer doing them lying down. Should i really be progressing to standing or sitting while doing them.
hi michele
i have a lot of incontinence problem as my pelvic floor is v weak
how many times a day should i do this and for how long please advise
Hlo ma'am..can we uplift back our prolapse with these kegel exercises when it is of grade 3..?
Hi. Is it possible for be a fit Pilates regular and still have a weak pelvic flloor? I still have bowel urgency that I think might be due to weak muscles / perhaps damaged during childbirth x 3.
Hi Michelle, could you please send me link for the exercises with weights and without weight to gain weight.
I did them..I feel they work.🙂
Do these help with both kinds of incontinence?
Thank you. And I want some exercises for constipation after normal labor
I was wondering, will this make me tighter overall if i do this every day? Love the videos btw!
@Nana Beans these exercises can make the pelvic floor muscles tighter and stronger. These muscles are positioned in and around where you sit, close to the opening of the vagina and anus. These muscles can become better toned with Kegel exercises particularly if already weak or not exercised previously. Glad you like the videos!❤️🌺
Thank you so much for putting these on RUclips! You've been more helpful than my postpartum physical therapist! I've tried to find your app but can't seem to find it, I don't see a link to it, nor info about it on your website.
@vanessab1507 you're most welcome and thank you for your kind words! I'm so glad that the content has been helpful for you. Unfortunately, I no longer have an app available. However, I appreciate your interest and continued support. Wish you all the best! 🙏
Is the kegel helpful for the urge incontinence ?
I have been doing the kegels everyday for about two months .But I think my incontinence is worsening .What should I do for it ?
Can i watch and do this video everytime i do kegels or do i need to learn to increase and do them kn my own?
Tried to download the app but didn’t receive a code by email. Does the app have regular exercises and reminders for the kegels?
Doing this workout after 5.5 weeks of weightlifting because I felt like I'm losing my speed and agility, it was actually much easier than it used to be. The only thing i noticed was that this absolutely KILLED my ankles and lower calves. So much fun!!!
This is not about weightlifting
@@melissasalazar9593 omg 🙊 I just realized I put this video in a playlist and I think I meant this comment to go on the previous video but it must have autoplayed!! Sorry lmao 😂😅
This video is very helpful too