The key steps for training strong pelvic floor muscles

Pelvic floor exercises (Kegel exercises)

- Step-by-step professional Pelvic Floor Physiotherapist video instruction.

Learn how to do successful pelvic floor muscle exercises.

This 10 minute video includes easy-to-follow guidelines and tips for pelvic floor exercises to improve your pelvic floor strength with effective pelvic floor or kegel exercises.

Scroll down to watch video and please feel welcome to leave a comment below

Pelvic floor exercises are taught in a step-by-step manner and this video is suitable to exercise along with. This free video covers the following information for successful pelvic floor exercises:

Correct sitting posture for pelvic exercises
Correct action or technique for pelvic floor exercises
How to feel correct pelvic floor exercise
Common mistakes to avoid when performing kegel exercises
How to progress your pelvic floor exercises to train stronger pelvic floor muscles.

For more information on how to exercise your pelvic floor muscles refer to Inside Out – the essential women’s guide to pelvic support by Michelle Kenway Pelvic Floor Physiotherapist and Dr Judith Goh Urogynaecologist

Note: to ensure smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Please read our disclaimer regarding this information

This information is provided for general information only and should in no way be considered as a substitute for medical advice and information about your particular condition.
While every effort has been made to ensure that the information is accurate, the author accepts no responsibility and cannot guarantee the consequences if individuals choose to rely upon these contents as their sole source of information about a condition and its rehabilitation.

11 Responses to “The key steps for training strong pelvic floor muscles”

Medina October 19, 2010

I watched the video. I think that exercise is good for me but I want to know that how many times a day I have to do that exercise. How long I have to do that exercise e.g 10 minutes or 15 minutes?

Reply
- Pelvic Exercises October 30, 2010
  
  Hi Medina
  Everyone is differerent regarding how many pelvic floor exercises (Kegel exercises) they are able to perform. Scientific research tells us that for strong pelvic floor muscles, women should ideally perform 3 sets of pelvic floor exercises (Kegels) consisting of 8-12 repetitions, aiming to hold each contraction for 3-10 seconds if possible. It is also important to rest your pelvic floor muscles in between each contraction to allow them time to recover. Beginners and women with weak pevlic floor muscles often need to start on fewer repetitions ad gradually build up as their strength improves. Ideally most women should perform pelvic floor exercises (kegels) on most days of the week, particularly when they are trying to strengthen their pelvic floor. This can take 3-5 months of dedicated pelvic floor exercise for women with weak muscles. Then these exercises should be perfromed at least a couple of times a week to maintain strength gains. Michelle
  
  Reply
- Scarllett December 23, 2011
  
  My daughter was born with spina bifida occulta, she has neurogenic bladder (urinary retention), can I use some of these exercises with her, she is 3 years old.
  thank you
  
  Reply
  - admin December 27, 2011
    
    Urinary retention in children
    
    Hi Scarlett
    
    Treatment for neurogenic bladder needs to be specific to the actual problem involved, whether it be that your daughter is unable to contract or relax her muscles involved in bladder emptying at the correct time. This needs to be assessed and treated by a health professional, preferably one trained in paediatric bladder management.
    
    When it comes to bladder emptying, you may like to watch this video regarding optimal positioning for how to empty the bladder. It is also worth noting that when a child’s feet are placed on a high stool or the floor (as in when using a potty) when emptying the bladder (or bowel), then appropriate pelvic floor muscle relaxation can occur. When a child’s legs hang above the ground, and are not in contact with a solid surface the child is unable to relax their core muscles which does not facilitate good emptying patterns.
    
    Best of luck
    Michelle
    
    Reply
Paula February 7, 2011

Thanks Michelle, this video is useful! I have a bio-feedback device, what is the best position to be using this in? Obviously I can’t sit down and use it at the same time!

Reply
- Pelvic Exercises February 11, 2011
  
  Hi Paula
  Most of the pelvic floor muscle biofeedback probe devices are to my knowledge designed for lying down. I do know of a company currently developing a pelvic floor biofeedback device for use in standing. The problem is usually difficulty with the probe moving out of position in standing and or difficulty positioning the equipment correctly. This is a shame as it is really most useful for women to know the capacity and progress of their pelvic floor muscles when they are standing up as this is the position we usually rely on them most. This is why exercising pelvic floor muscles in standing if possible is so important. When using the pelvic floor biofeedback device lying down it is very important to maintain your normal lumbar curve rather than flattenening the arch of your back during your pelvic floor exercises. It will give you a measure of your lying down pelvic floor strength which doesn’t necessarily equate with your standing pelvic floor muscle strength but it is a measure of progress with your kegel exercises Cheers Michelle
  
  Reply
Ben February 8, 2011

Thanks for the great videos. Can men also do these exercises? How can one identify the pelvic muscle and know that his is weak or strong? Thanks

Reply
Gail February 18, 2011

How to find correct muscles. Did you have a dvd or video to help me. I have prolapse…rectal…and need help.

Reply
- Pelvic Exercises February 22, 2011
  
  Hi Gail
  Yes we have a free physiotherapist guided video on how to find and feel your pelvic floor muscles. You can obtain this by entering your name and email address into the blue box on the top right hand side of the screen. You will automatically get sent a link to view your free pelvic floor exercise video video. This video instructs on how to locate pelvic floor muscles and activate them for to help manage prolapse symptoms and prevent worsening of vaginal prolapse. Michelle
  
  Reply
Alison March 23, 2012

Hi Michelle,
I am running a pelvic floor training session at the local gym and am interested in your offer of a DVD if people leave their email address?
Regards
Alison

Reply