Kegels Exercises for Women - Complete BEGINNERS Guide
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- 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
Website: www.pelvicexercises.com.au
International Best Selling Pelvic Floor Recovery Books by Michelle Kenway
1. Pelvic Floor Safe Exercises for Women
www.pelvicexercises.com.au/pe...
2. Prolapse Exercises - Inside Out
www.pelvicexercises.com.au/pe...
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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Music by Aiden Kenway: th-cam.com/channels/EeJ.html... Lights by Sappheiros / sappheirosmusic Creative Commons - Attribution 3.0 Unported - CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library • Lights - Sappheiros (N...
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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. - แนวปฏิบัติและการใช้ชีวิต
Wondering how to Kegel? This video shows you the 3 steps. Try using a rolled towel see 4:03 if you can't feel your exercises. Plus here's how to breathe and Kegel th-cam.com/video/XjImclS9IbI/w-d-xo.html It can take a little practice ... you've got this!
My doctor told me to order Kegel Exercise System. They are weights so you can feel it when you are strengthening your pelvic floor. Was this a good idea or Not? It is making me wonder now.
Lynn Norton are the side effects bad? Is that why it is making you wonder?
Hi Michelle, clarification... so when u mentioned 8-12 exercises per time.. u meant these 3 steps repeating 8-12 times, am I correct?!
Will this help with IC. Incompetent cervix?
Finally I found this video this really help me to stop worsten my prolapse . I have really pain bladder, constipation, pelvic pain connected to my rectum, there's like coming out on mine and i can't explain the pain I feel on my abdomen.Ty❤️
I came here because I am a newly graduate physiotherapist and I wanna teach myself and educate my patients more about women’s health.
Kegel exercises should be taught at an early age as it gets really difficult to learn when it is really needed.
She is the best woman to teach this I can't imagine anyone else.
What a lovely comment, glad to help you and thank you for your kindness
@@michellephysio I want to talk with u,when i di kigel ,a lower abdominal pain and back pain occur, i am unmarried with no physical relationship
@@michellephysio i am doing for 7 days as u told in this way
Omg I was just thinking this
I agree
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!💕
I saw a physiotherapist and learnt more from this 10 minute video, than weeks with the therapist. Thank you.
@elizabethk3238 glad to read this video is helpful for you, thanks for your feedback 🙏
Great instruction. I’ve been doing kegel exercise since I was a child because I was born with a small bladder and used to wet the bed. My urologist explained to my mom that they would help. And they did. However, now as I’m older and have an overactive bladder, DDJD and just naturally have issues since giving birth I found your channel for help. This is a much more comprehensive and helpful tutorial. Thank you!
Thank you Michelle.
Having done this on and off over the years (since pregnancy at 30) now at 69; I thought it was a good idea to start again. Google presented all kinds of core exercises(bridge etc) talk about confusing ! Having worked out most of my life, this was not how I remembered it ! I am so happy that you clarified it. Job done !
Thanks for the valuable information. So many women have incontinence issues and don't talk about them. I did kegels (yes with your method) for years and years. I was never able to stop my stress /sports induced incontinence. Finally I was cured - it took only 6 weeks. I learned that I had to empty my bladder then create situations in which the leaks normally happened (jumping jacks or heavy lifting). Over time I could time the kegel just right with the anticipated leak during exercise. This developed muscle memory and strength. I am committed to helping others with their incontinence problems with my new workout channel for middle age women.
Thank you so much!!!! I watched two other videos before yours and yours was more informative & made me feel more comfortable & confident doing it
This is the most informative video I have seen. I now know exactly how to do these exercises. Thank you.
So glad this has helped you - thank you for taking the time to comment, much appreciated
16/Feb/2022 Thank you for the video! Exercise starts at 2:30. Added to my routine
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 😊
@abir assaad Thank you for your lovely comment. You're absolutely right that patience and persistence are key when it comes to exercises like Kegels. Consistency is important for seeing improvements. All the best to you!🙏 💖
I've been doing this all along without knowing what I was doing. So cool. I will continue on! Great video!
I came from tiktok and here to stay 😌
omggg yesss 😂😂
Me too😭🤣
Samee
Same
What’s her Tiktok?!
Thank you very much. I am doing as many as I can. 😊Bless you
Thank you for posting this!
You're such a supportive and calming teacher 🙏🏻
@ellie698 • thanks for the beautiful words, much appreciated. ❤️
My first day to ever do kegels. It was so ticklish. Will keep trying. Bless you
I tried this a year ago, it worked wonders by holding my urine. I forgot all about it and found it again today. I'm glad I did because I really needed a reminder. Thank you so much, this really worked for me.
Thank you for your help Michelle.
Tik tok?
yeah❤️
Yep and I still don’t know how to do it
meee lmfaoooo
shhh u to loud rn😭
Yes
Michelle, you are really doing such a great thing thing for women. You are so clear and informative, and so kind and generous. I’m finally facing the need to do this work, should have been consistent at it much earlier. But in addition to all the health benefits of course, it just makes you feel, more alive! Crucial in what can be a lonely lockdown. And I’ve reached an age which I’ve defied in many ways, but this is something I’ve needed to continue to thrive.
It’s never been explained so well!! Thank you so much!
Gee Anya my pleasure indeed, I'm so glad to be able to help and share this information with you. The good news for women (and men) is that all skeletal muscles including the pelvic floor muscles can strengthen regardless of age so there's much to be gained and yes you can continue to thrive indeed! Take care and stay well Anya
Nicely and clearly explained.. very helpful.. This is exactly what i was looking for
Finally someone who explained it well. Thanks
This is the best explanation I’ve ever seen. Thank you!
@jensei76 so glad this helps you! Thanks for taking the time to comment 🙏
Straight to the point and easy to understand. This really works! Thank you.
@shelly Black So glad to read this Shelly, I'm so glad to know this works for you. All the best❤️🌺
Soooo helpful! Thank you
Love your video. It took a few tries, but finally got them ( the exercises).
Thanks for the help! You are an amazing teacher 😊
@Chrissy Jimenez • You are so welcome! Thanks for the beautiful words, much appreciated. ❤️
Bless you for being so clear and easy to understand
@connie kuhn I'm really glad they make sense, thanks so much for taking the time to comment ❤️
Verry easy to follow.thankyou.
Very easy to follow, thank you
I saw this last night and had always done kegels..but you showed a much better way and I can feel a major difference! Thank you!!
@nursehofacker you're welcome! I'm thrilled to hear that the video helped you improve your exercises! Keep up the great work and continue to take care of your health. Stay well! 💪
I was able to identify the correct muscles and carry out the exercises correctly because of the very detailed and clear explanation.
Good to hear Carol!
Simple and gets to the point, thank you!!!
Thank you Michelle, that was really helpful ❤❤❤
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 TH-cam. Thanks I will start today.
Is it helpful?
You have explained this procedure brilliantly. Will be doing my
Kegel exercises with loads more confidence was never sure if I were doing it right. Thank you so much . 👍🏽
Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks
Michelle is the BEST when explaining how to do Kegels.
ohhh goodness, thank you so much for this beautiful comment, Barbara - much appreciated. ❤️🌺
Thank you! I will be doing this every day!
@Anne Harrison my pleasure! I hope you benefit from this video information - all the best!🙏 💖
I love your channel! all your exercises are extremely helpful. They are one of the best on the Internet. Thank you so much for your kindness and for sharing those videos.
My pleasure so glad to help
i got an ad before this video about how kegels are bad lmao
Me too, lol. Are they?
@@niellalien I dunno but now I'm going to do reasearch
The best video out here! Thanks
Thank you so much.
I've watched so many videos trying to teach myself how to properly do kegals & yours is truly the only one I've found that explains it clearly for me thank you !! New Subscriber
@Angela Wynter Palermo my pleasure - happy to help! Thank you so much for this beautiful comment, Angela - it makes my day to read this. ❤️🌺 I'm always keen to hear from you and any suggestions you may have for content you'd like to see 🙏💕
Hi baby how are you doing now i hope you are really doing good you are awesome looking at you baby makes happy when I look at your picture it is beyond my imagination that a creature like you really exist like a rose you make the garden so beautiful You are a diamond to any man that have eyes to see goodness of a womanhood Baby am Ben easy going person very understandable Am a civil engineer and a contractor I work at so many places like Asia Europe and Africa I love art craft and I write music I like ideal people when I see your picture am impress I want a good woman that understand what real love is all about who will understand me and perfectly be for me So we can build our world strong enough to care for each other I want you to be mine and I hope to hear from you soonest thanks
This is brilliant! I had a hyterectomy (best decision ever!) last year, and my gynaecologist has told me how important Kegels are for women in this scenario to strengthen the pelvic floor. I had been getting a weird vibrating (very annoying) in the pelvic area, and with these exercises they are no more. Thank you.
For how long did it take to be okay..
@@jerinahmboli2034 Replied but it seems to have vanished??? Within a few days the vibrations had died down considerably to be hardly noticeable. I now have to remind myself to do them, as you know when you feel better and you're busy, we forget what we should be doing. Whether it is actually caused by a weak pelvic floor or just anxiety which I get badly when I think there is something wrong with my body, I don't know. Anxiety can do terrible things not just to our minds but to our bodies. But... that being said - do them!!! :) And don't be like me and forget for days at a time.
Thankyou so much for ur sugesstion
It works great....Thanks
I’m not sure if I’m doing it correctly but I sure did feel my butt tighten. Thank you for the tips!
Thanks for a great video. You're a real lady and professional.
I'm so glad you like this Colleen, thank you for taking the time to comment
Thank you so much Michelle. I appreciate it very much. 😊
@marshawalker You are so welcome! Happy to help❤️🌺
Thank u! Very helpful!
I never thought I would be doing this
This is the best video explaining the steps on how to the Kegel exercises. Thank you 🙏
@Grace Wins Every Time You're so welcome! Thank you so much for this beautiful comment, Grace- much appreciated. ❤️🌺
Thankyou Dr. ❤
شكراً لك 🌷
I found ma self here after CARD B release WAP
Same 😂
Same😂
Same
same....asked my fiance what is kegel....lol
same
Thank you so much
God bless you
@Radhika Kodali you're most welcome - happy to help! 💖
Best level exercise video ever!
That’s so helpful thank you 🙏
Thank you for excellent instructions given in such a pleasant and confidence-building way.
Wanda, you are welcome!
Excellent instruction. Clear, focused, serious, respectful, very informative. Also, the model and "diagram' were very helpful; I've never seen a model (or drawing or illustration) that was so educational about a woman's anatomy. Really helpful to "imagine" the features of the anatomy. Ms. Kenway is a good teacher and must be a terrific therapist to her clients. Thank you for this.
Hi Lilly I’m so glad you have found this helpful with your management. I really appreciate your comments and feedback , all the best with your rehab!
It's really understandable...thx u
These are wonderful! Thank you so much!
@Rahmah Mohammad Akins Bey my pleasure! Thank you for your support and feedback. All the best!🙏
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.
Imagine that pain our women and young girls felt when they were raped in the most brutal ways in Bosnia just because they are Muslims and those poor victims in Iraq.The Srebrenica genocide. Not going to lie now,i do get a hard on thinking about Serbian and American girls and older women. i do help myself thinking about them;)
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.
Thankyou so much!
Thank you very helpful ❤️
It's extraordinary! I don't really know how much time I need to keep on doing it, but your explanations are great! Thank you
Anamaria for the rest of your life - like all of us this is a lifelong exercise! All the best!
Me and the girlies did this tonight- SO HELPFUL
So great to read this! Glad it helped!!
Thank you so much, this workout has helped me in so many ways.
@AOTEAROA NZ You're so welcome - glad it was helpful ! 🙏
This was really helpful
This is great. Thank you
So glad this helps you!
Thank you very much
@Supriti Phani You are welcome! All the best!🙏
Thanks! It is very helpful for every person out there who has problem with incontinence and in many cases might feel embarrassed in public
By doing this correctly, these problems might even become negligible
Thanks again
Thank you for the info ms. Michelle Godbless and more power...
@Christy Vlog's you're most welcome. Thank you for taking the time to comment. God bless you too🙏 ❤️
Important for all women
Thank you for this. I'm struggling with menopause bladder weakness. Gonna do these every day and see how I go. Thank you 😊
@karenwoods5206 my pleasure! Hope this helps. Wish you all the best on your journey!🙏
Thank you so much Dr. You explain things so clearly to make it that simple. I am working on it and I feel confident I am making progress. Love you.❤
@dayaranidealwis251 You're very welcome! I'm so glad you find my explanations helpful, and I'm pleased to know about your progress. Keep up the great work! Your support means a lot, take care! ❤️
Beautifully explained……and very ,very helpful. Thank you very much😊😊
@chanderbatra1338 my pleasure! Thank you so much for this beautiful comment, much appreciated. ❤️🌺
I am going to try this exercise every single day with my Bodyotics kegal weights.. I hope I remember to update.
Hey all, I'm a guy and I don't know why I'm watching this
If you are watching this because you're afraid that your partner won't enjoy sex that much, don't stress yourself out please, what we care about the most is that you're happy during sex, that's the most important thing to us :)
Excelent explanation! Thank you, you help me understand what I was doing wrong :)
Thank you so much
Very educational, much better than advertised creams, home remedies etc, Thanks
Thanks for the beautiful words Cheryl, much appreciated. ❤️🌺
my girl is so strong now, it's unbelievable! She gonna break me in half! IYKYK
Pig
Thank you so much I really needed this ❤️😊
@Robbin Nelson You are so welcome! I hope you benefit from this video information . All the best! 🙏💖
Thank you so much for these clear instructions.
@aminashishany2400 my pleasure! Thank you for taking the time to comment- all the best!🙏
This is the best kegals exercise I have ever seen...
@fldmail1 Thank you so much for your lovely comment and support. Your feedback is greatly appreciated. Keep up the good work with your exercises!❤️🌺
This was the best kegel explanation I’ve ever found. Thank you!
My pleasure! So glad this helps!!
Exactly 😊 , thanks for sharing this video .very helpful to me 👍
Amen to that! I've watched many video's for strengthening the pelvic floor and this one explains it BEST! Thank you Michelle
Nice explanation. Very well detailed.
This is one of the simplest yet detailed information on kegel exercises
.thank you so much😍😍😍😍😍
@Keliene Kande my pleasure! thank you so much for this beautiful comment, Keliene - much appreciated. ❤️🌺
Ur explanation related to this exercise is outstanding 👍👍
So glad this helps! 🙏
good teacher you are
So well explained.. thank you!
You're very welcome!
After giving birth, i need this exercise. Thank you for the information. 👍
Thank you
@Modupeola Blessing you're most welcome! Hope this helps 🙏 ❤️
thank you !
Yes we want to know