Kegel Exercises for Beginners Workout Video Episode 4

Kegel exercises for beginners workout video to exercise along with now shows you:

  •  How to do a complete beginners Kegel strength workout at home
  • 3  great lying down positions ideal for beginners Kegel exercises.

Video duration: 11 minutes

Kegel Exercises Video Episodes

The Key Points for Kegel Exercises for Beginners

  • Pelvic Floor Exercises Daily Workout CD

    Pelvic Floor Exercises Daily Workout CD

    Learn More
  • 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 Book & DVD

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.



Yes I'd like to receive Michelle's FREE monthly NEWSLETTER with her latest exercise, health and wellness videos
Your email address will never be shared and your security protected.

We Welcome Your Comments


  1. I’ve definitely done too much to fast and am having what seems like little spasms of my bladder. Is there anything I can do to help correct this right now? Or just rest until they go away, then start again slowly.

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Sheri check that you don’t have a bladder infection. Kegels shouldn’t give bladder spasms – make sure you’re relaxing your pelvic floor muscles and not holding them tensed. Sometimes if the pelvic floor muscles are too tight then locally applied warmth can help relaxation too.

  2. Hallo Michelle
    I have a prolapse (aged 59) but unsure what type as it is the global COVID 19 and can’t see anyone until it is over or probably longer.
    Your exercises (recommended by a Pilates teaching friend) are an enormous help .
    Thank you very much

  3. Your tutorial speech is very fast. Can you make it slowly and clearly. I think it is possible.

  4. Hi Michelle ,

    It’s kristine here I forgot to say that I have been to a gynaecologist and he did say I could have a third child but it depended on how my body feels he did not diagnose formal prolapse but I can feel a bulge hanging down especially when I get tired or sneeze or carry my child.

    I was told to do kegels by gynacholagist and they helped a little but only if I did them everyday and even then I did not get my pre pregnant strength back.

    Because my mother faced the same after having me and my sister she now in her 60s wears a pessary. If I have a third will I create big problems or can exercise strengthen things and is there a way to avoid me facing same fate as my mum in the future?

    Is it a case of genetic disposition to having weak genetic floor and prolapse or is it just that me and my mum did not do the right kind of exercises? Is there hope for me?

    If you do recommend against Kate Bowman’s healthy pelvis video, could you tell me exactly what videos you recommend for me.

    Thank you so much kristine

    • Michelle Kenway Physiotherapist says

      Hi Kristine

      First and foremost good scientific evidence now tells us that pelvic floor exercises improve prolapse support and reduce prolapse symptoms. As trained pelvic floor physios this is what we usually prescribe for women suffering pelvic floor weakness associated with childbirth to manage prolapse problems. The best way to manage vaginal bulging at the end of the day or problems with sneezing and carrying a child will usually be a good program of pelvic floor exercises performed life long. Improvements can take 5-6 months so this takes time and effort and yes I believe there is hope for every woman with intact pelvic floor muscles.

      Yes women can inherit laxity in the tissues that predisposes them to pelvic floor problems and with a history of this in the family, there is even more reason to commit to regular pelvic floor strengthening for long-term support.

      Most of the damage is done with the first delivery (usually). The best approach to having another child is to rehabilitate the pelvic floor muscles and commit to the exercises throughout pregnancy. You may wish to discuss the type of delivery you have with your gynaecologist if you’re having a big baby or if you have concerns about your pelvic floor during pregnancy.

      There is no reason at all why young women can’t benefit from wearing a support pessary – they are not just for mature women.

      Hope this helps with some direction Kristine

      All the best

  5. Dear Michelle I’m so confused about whether kegels are required or not.

    Kate Bowman’s philosophy and healthy pelvis video warns against kegels and suggests a set of exercises for healthy pelvis but your website suggests kegels and other exercises.

    Could you advise me on this? I have two boys age 3 and 5 and worried about whether I can have a third because I feel my pelvic floor is weak and hanging down and my mother even puts something inside her vagina (given by doctor) to stop things hanging down,

    Thank you


  6. Thks. 4 all this articles interesting but can i get the vidoe through my facebook, having problem with my email. But for bigginers.

  7. Rosemary says

    Dear Michelle,
    Thank you so much for you information and videos about pelvic floor exercises, I really enjoy your smile and encouragement, in June of 2010 I had a hysterectomy, rectocele, cystocele and vaginal repair, in May of this year I had the cystocele repair again, it felt great for two weeks then dropped again, I do not want any more surgery and long recovery time, I was so happy when I found your web site it has given me hope that between us we can fix this problem! I alternate between beginner and advanced exercises, I live in Canada and I’m afraid follow up help (post surgery) and advise is practically none existent, which is so important, I have finally found a physiotherapist who is willing to take me on so look forward to working with her in August. Thanks again and keep up the good work, Sincerely Rosemary

    • Michelle Kenway says

      Hi Rosemary
      I agreee that follow up after prolapse surgery is vital – both in terms of pelvic floor muscle rehab and ensuring that other lifestyle factors in your life are not impacting upon your pelvic floor. After a repeat prolapse it can be very worrying to know what to do and what to try to avoid. Great that you are seeing a physio, this is a positive step. Thank you for your feedback and kind words. Best of luck with your rehab!

  8. Juliet S says

    Hi Michelle,
    Is it safe to do exercises in these alternative positions after surgery? I had a hysterectomy and repairs 5.5 weeks ago. I was doing pelvic floor exercises before surgery and have found your videos very helpful. I’m up to 8 count holds, 8 repeats 3x day in sitting, standing and lying position. I was thinking particularly about the one the leg out to the side. I started this then thought perhaps I shouldn’t?? No discomfort, just not sure!

    • Michelle Kenway says

      Hi Juliet
      In terms of post op hysterectomy and prolapse positions for pelvic floor exercises be guided by how your body feels in different positions. There shouldn’t be too much stretch in this one leg out to the side position, you could always modify to start out by propping up that side of your body with a pillow under your trunk (lengthways) and hip to reduce the stretch on your hip if you feel concerned. The key is to start gradually-gentle contractions, low intensity contractions and build up gradually over time. Then progress to upright positions when you can so your pelvic floor is strong and supportive when upright. Hope this helps.
      Best of luck

  9. Katherine Kelm says

    Super videos! I have long looked for a Kegel exercise video and these are the first I have found. Very encouraging for the beginner. Only one comment: the videos on this page auto-start backwards (e.g. if I’ve just finished watching #4 it starts #3); it would make more sense for the auto-start to go in forward order. Thanks again for your site!