Kegel and Core Recovery Exercises | Pelvic Floor Safe Routine (10 Minutes Daily)

This Physiotherapist guided Kegel and core exercise routine helps you safely regain control.

Pelvic floor exercises (Kegels) are alternated with deep core abdominal exercises to help you strengthen and tone safely at home.

Suitability: Beginners level and individuals seeking pelvic floor safe core exercises (i.e. after childbirth, prolapse surgery or hysterectomy).

Duration: 10 minutes ideal for daily home exercise.

Kegel and Core Exercises Suitability

These Kegel and core abdominal exercises are suitable:

  • After pregnancy and childbirth
  • With menopause and beyond
  • After recovery from abdominal surgery
  • With pelvic floor problems including vaginal prolapse, incontinence and previous pelvic floor surgery

Kegel and Core Exercise Benefits

These core abdominal and pelvic floor exercises help you exercise safely and :

  • Strengthen and tone your pelvic floor muscles
  • Tone your deep abdominal muscles (transverse abdominis)
  • Flatten the appearance of your lower abdomen (below your navel)
  • Improve muscle control of your spine and pelvis for management of pain and dysfunction
  • Manage some pelvic floor problems including bladder leakage and prolapse symptoms (mild to moderate).

The pelvic floor and deep abdominal muscles should work together in a balanced and synchronised manner. This muscle control can be lost with life events including pregnancy and childbirth, abdominal or pelvic surgery and lower back or pelvic injury. You can restore the control and support that is normally provided by your pelvic floor and deep abdominal core muscles through appropriate core retraining exercises. These pelvic floor safe core exercises train these muscle to work in a balanced and coordinated way.

Correct Core Exercise Technique

Deep Abdominal Core Muscle Activation

  • Commence lying down flat, knees bent and feet flat on the ground
  • Align your spine correctly in the neutral curve position by moving your pelvis midway between rolled forwards and backwards
  • Maintain the inward arch of your lower back in this neutral spine position throughout
  • Breathe normally
  • Gently draw your lower abdomen inwards towards your spine so your lower abdominal wall below your briefs develops muscle tension
  • Release your lower abdominal muscle contraction and rest to recover

Pelvic Floor Muscle Activation (Kegels)

Neutral Spine for Core Exercises
    • Commence lying down flat, knees bent and feet flat on the ground
    • Align your spine in the neutral curve position (shown right)
    • Breathe out to commence
    • Squeeze closed your pelvic openings together at once (i.e. urethra, vagina and anus)
  • Lift inwards in and around your 3 pelvic openings
  • Breathe normally as you keep contracting your pelvic floor muscles (squeezing and lifting simultaneously)
  • Relax your pelvic floor muscles back to resting and recover

Kegel and Core Exercise Routine Outline

  • Commence with pelvic tilts to promote awareness of correct pelvic alignment and pelvic control
  • Start with deep abdominal core activation and single leg extension exercises (heel slides along the ground or foot raised above the ground)
  • Perform 3 Kegel exercises, up to 8 second holds
  • Progress deep abdominal core exercise with single bent leg raises keeping knee at approximately 90 degrees (right angle)
  • Perform 3 Kegel exercises, up to 8 second holds
  • Progress deep abdominal core exercises combining single bent knee raise to 90 degrees with leg extension (foot raised above the ground)
  • Perform 3 Kegel exercises, up to 8 second holds
  • Complete the routine with 3-4 strong fast Kegel exercises (i.e. The Knack technique) for training the fast twitch pelvic floor fibres
  • Relax pelvic floor and deep abdominal muscles with 3-4 deep breathing exercises using diaphragmatic breathing technique once complete

Pelvic Floor Safe Exercise Saver Pack (Download or Stream)

Pelvic Floor Safe Workout Download Saver Pack

Strengthen and tone safely with the Inside Out pelvic floor safe workout pack.

These 2 home workout videos help you workout safely to get great results in the privacy of your home.

Guided by Pelvic Floor Physiotherapist Michelle Kenway, these workouts are specifically designed for recovering abdominal core and pelvic floor muscle strength along with whole body posture and muscle tone.

Ideal for women with pelvic organ prolapse, after hysterectomy or previous pelvic surgery seeking professionally guided safe exercise workouts.


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