Kegel Exercises for Beginners Workout Video Episode 4

Kegel Exercises Video Episodes

• Episode 1: What is a Kegel?
• Episode 2: How to Feel Your Kegels
• Episode 3: How to Kegel with Correct Technique for Strength
• Episode 4: Beginner’s Kegel Workout
• Episode 5: Advanced Kegel Workout.

The Key Points for Kegel Exercises for Beginners

• Commence with gentle kegel exercises and focus on getting your technique correct.
• Use the correct kegel technique of lifting inside and squeezing in and around your 3 pelvic openings.
• Keep contracting your pelvic floor muscles for up to 10 seconds lifting and squeezing throughout.
• Relax your pelvic floor muscles back to their resting positions and rest sufficiently before your next attempt.
• When starting out lying down kegel exercises can help allow women to contract their pelvic floor muscles by eliminating the downward force of gravity.
• Kegel exercises should be progressed to upright positions when possible.

Kegel Exercise Beginners Positions

Michelle demonstrates three different lying down positions that may be used to for Kegel exercises. It is up to the individual to choose the position or positions that best suit them – there is no one correct position for doing kegel exercises.

Kegel Exercise Prone Position 1

Lying down prone is a helpful position for women seeking to improve their awareness of their pelvic floor muscles contracting around the urethra or urine tube.

Kegel Position:

If you choose this position, you may choose to use a pillow or cushion under your hips and pelvis is you have lower back pain or are prone to lower back problems. This will help you to avoid hyper extending your lower back and loading the joints in your lower back. If prone lying is not comfortable for your body, choose an alternative position such as side lying.

Kegel Action:

• Activate your pelvic floor muscles for 3-4 consecutive kegel exercises.
• Maintain your pelvic floor muscle contraction for up to 4 seconds for each contraction.
• Relax and allow your pelvic floor muscles to recover in between each repetition or exercise performed
• Next perform 4 consecutive brisk and fast kegel exercises in this position to complete your first set of exercises.

Kegel Exercise Prone Position 2

Kegel Position:

This position is only suitable for women without hip problems – if you have hip problems choose one of the other positions demonstrated in this video
Position your body in prone lying with one leg bent and out to the side of your body.

Kegel Action:

• Activate your pelvic floor muscles for 3-4 consecutive kegel exercises.
• Maintain your pelvic floor muscle contraction for up to 4 seconds for each contraction.
• Relax and allow your pelvic floor muscles to recover in between each repetition or exercise performed
• Next perform 4 fast and brisk onset kegel exercises in this position to complete your second set of exercises.

Kegel Exercise Prone Position 3

Kegel Position:

This is a kneeling position so it not suited to women with knee pain. Position your body on all fours resting your forehead onto your forearms. If your knees are sore or prone to discomfort choose an alternative lying down position.

Kegel Action:

• Activate your pelvic floor muscles for 3-4 consecutive kegel exercises.
• Maintain your pelvic floor muscle contraction for up to 4 seconds for each contraction.
• Relax and allow your pelvic floor muscles to recover in between each repetition.
• Finally perform 4 consecutive brisk kegel exercises in this position to complete your final set of Kegels.

If you’ve worked through all 3 sets of exercises your beginner’s kegel workout is complete for today – well done! You can do this entire workout all at once or alternatively if you choose to, you can perform the 3 different positions on 3 separate occasions throughout the day. Remember that these positions can be varied with side lying or lying on your back according to your own physical comfort and the positions in which you best feel and perform your Kegel exercises.

INSIDE OUT – PELVIC FLOOR SAFE EXERCISES

with Pelvic Floor Physiotherapist
Michelle Kenway

Learn how to exercise and avoid exercises that overload the pelvic floor causing pelvic floor problems.

Inside Out book and DVD is a complete exercise solution for women seeking to exercise safely and protect their pelvic floor.

READ MORE NOW