Quick Morning Kegel Exercises Video Workout

Do you need some motivation to help your Kegel exercises?

This Kegel exercises video workout will help you get your day off to a great start with a full set of strengthening exercises.

You can do this quick workout anywhere; on the bus, in the gym, waiting for an appointment …

Video Suitability: Women seeking a quick guided Kegel exercise workout for pelvic floor strengthening.

Duration: 5.41 mins

Scroll down below this video for written Kegel exercise guidelines

Contents Kegel Exercises Video Workout

  1. Good posture review
  2. Long Kegel exercises
  3. Short Kegel exercises

How to Set Your Posture

This workout is performed sitting.

  • If you’re on a chair sit forwards away from the back of the chair.
  • If you’re on a ball sit with your weight evenly distributed between your sitting bones.
  • Lengthen your spine and lift the crown of your head towards the ceiling.
  • Maintain the normal inward curve in your lower back throughout your Kegel exercises.

Long Kegel Exercises

Long maintained Kegel exercises can improve pelvic floor strength and support for prolapse management, bladder and bowel control.

  • Feel the area in and around your 3 pelvic openings (anus, vagina and urethra or urine tube)
  • Squeeze and lift inside in and around these 3 pelvic openings
  • Keep squeezing and lifting breathing normally
  • Maintain this squeezing and lifting action as long as you can up to 10 seconds
  • Relax your pelvic floor muscles back to resting position
  • Take a moment to rest your pelvic floor muscles
  • Repeat this exercise up to 8-12 times in a row

Short Kegel Exercises

Short brisk Kegel exercises can also improve pelvic floor support by training your muscles to contract quickly. Kegel exercises can be very beneficial for managing bladder leakage.

  • Feel the area in and around your 3 pelvic openings (anus, vagina and urethra or urine tube)
  • Squeeze and lift inside using a brisk action
  • Keep your breathing regular
  • Relax your pelvic floor muscles back to resting position
  • Repeat these quick Kegel exercises up to 10 times in a row

Daily Kegel Exercises Workout Guidelines

This Kegel exercises video workout takes you through 1 complete set of exercises.

Ideally try to repeat these exercises during the course of your day to complete a total of 3 sets of Kegel exercises daily.

If you’re a beginner starting out commence with that number of exercises you can comfortably manage.

Your Kegel exercise routine ideally involves :

  • Regular daily exercises
  • 3 sets of long Kegel exercises (8-12 repeated exercises i.e. total 24-36)
  • 1 set of short Kegels exercises (10 repeated exercises)

Progress your Kegel exercises as your pelvic floor strength and endurance improve with practice.


Strength & Core Pelvic Floor Safe Workout DVD

with Pelvic Floor Physiotherapist Michelle Kenway

Strengthen and tone your core safely with this Physiotherapist-guided pelvic floor safe strength and core abdominal workout DVD.





  1. Hi Michelle I haven’t received a newsletter since March could you please let me no if you no longer send these brilliant newsletters out monthly. Thank you.

    • Michelle Kenway Physiotherapist says:

      Hi Glynis

      Thanks so much for posting your comment – yes the next newsletter is currently underway and shouldn’t be too far away.

      Best wishes

  2. I was 57, athletic, 3 kids. Now, 9 months
    Post-Op from a FAILED “Vaginal S.S.L, Sacro.Spin.Lig. Fixation” that left me with PAINFUL PudendalNerve Entrapment by permanent Syn.sutures. He insisted on an unnessary Total Hyst. at the same time. 2 weeks later, MRI confirmed nothing held, and vag/rectal tissue
    prolapsing as before. 2 months later he
    wanted a Re-Do. Dreading a 2nd surgery I left that Doctor, and hope to use your exercises to keep my organs “up”.
    Is this a Reasonable expectation, given a Grade 3 Prolapse that pushes out a Pesaro ? .

    • Michelle Kenway Physiotherapist says:

      Hi Pat
      You’ve been through such a lot with your failed surgery and nerve entrapment. Pat I am unable to take the credit for Kegel exercises, these are actually well-known and well established exercises for strengthening the pelvic floor muscles and promoting pelvic floor support. These exercises have been shown to help women with mild to moderate prolapse conditions by reducing symptoms and improving prolapse support. In women with more severe prolapse conditions surgery is usually indicated. Having said this, physiotherapist’s usually advocate Kegel exercises for most women for long-term pelvic floor management after prolapse surgery. It would be beneficial for you to seek an appointment with a pelvic floor physiotherapist to help guide you with your pelvic floor strengthening for your long-term management.

      I hope this helps a little,


    • Michelle Kenway Physiotherapist says:

      Hi Cheryl

      Kegel exercises can help women with mild to moderate prolapse. When the prolapse is severe then surgery is usually indicated. Regardless, Kegel exercises are very important for almost all women with prolapse problems to help them maintain pelvic floor support and prevent further weakening of the pelvic floor muscles.

      All the best

  4. Namonie says:

    Thank you for your support of all women that is having prolapse problem that includes me thank you Namonie

  5. Hi Michelle
    I just wanted to say thanks again for your excellent informative news letters. They keep me motivated and are a really useful resource for women of all ages and stages.
    It’s nice to know that someone cares enough about women’s health to do what you do.
    Thanks again.

    • Michelle Kenway Physiotherapist says:

      That’s great to hear Lizzie. We have women readers of all ages and stages – just goes to show pelvic floor & exercise is an important issue for all women.

      I’ll try to continue to help keep you motivated!

      Best wishes

  6. Hi Michelle
    am in a catch 22 l have a pessary which becomes disloged when doing kegal exercise. This pessary has to be fitted etc via health care.
    However l do yoga & pilates no problem.
    Any advice

    • Michelle Kenway Physiotherapist says:

      Hi Sheila
      It may well be that you are pushing down rather than lifting up with your pelvic floor exercises. It would be helpful to have an assessment with a pelvic floor physio to help you know.

      • Hi Michelle
        thanks for the advice
        love your newsletter it shares so much information

  7. Hello Michelle,
    I found your site on the Internet and I am so thankful for your useful information and the newsletters. They always help me to keep on going with the exercises. I live in Germany and I find the way you explain everything is very easy to understand. I have done two courses here but I’m afraid quite a few of the exercises which were taught were not appropriate for people who have prolaps problems.
    Wishing you a great weekend and thank you once again.

    • Michelle Kenway Physiotherapist says:

      Hi Jackie
      Thank you for taking the time to comment, I’m really glad to read that information I send you helps you stay motivated and on track.
      Best wishes

  8. Katrina says:

    Hi Michelle, I have been doing pilates for quite a few years up till the last couple of months when I read your website about unsafe pelvic floor exercises. I was very disappointed to find out that many of the exercises I was doing were not strengthening but weakening the pelvic floor muscles by putting to much pressure on them. My recent pilates instructor had told me to put my hands under my hip bones when doing floor pilates exercises to protect the pelvic floor by titling it with hands under hips. What do you think of that?
    Kind regards

    • Michelle Kenway Physiotherapist says:

      Hi Kristina

      Increasing the tilt of the pelvis can increase the natural activity of the pelvic floor muscles assuming they are working well however this technique will do nothing to minimise the amount of pressure being directed onto the pelvic floor with intense core exercises. If your pelvic floor is strong it may be able to withstand considerable pressure however if it’s not, your pelvic floor may be at risk with intense core Pilates exercises. Hope this helps!


  9. christine says:

    Good day Michelle

    Thanks for pelvic exercises videos guide.
    I still have challenges. When I am at work- I can be well without pressure from 07.00-10.00 AM. There after the pressure is back. My work involves a lot of walking. What type of exercises can help to increase long working hours without pressure developing. The condition I have is prolapse of the posterior vaginal wall – causing rectal pressure into vagina.
    I also have dull mild pain lower costal margin over the right 11th rib and back- is it a nerve or muscle.

  10. Kegel exercises are to be done by those women who cannot control their bladder while sneezing, exercising, or even laughing. A Kegel weight kit for women strengthens the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. Using a product like a kegel exercise ball is helpful to regain pelvic muscle strength.

  11. It is always a lovely moment when I see your email in my inbox. Your persistance, patience and smile keep me feeling positive. Thank you so much!

    • Michelle Kenway Physiotherapist says:

      What a lovely rewarding comment, thank you so much Kate

  12. Hi Michelle. I love your core exercise and strength DVD. After many years doing group sessions at a gym which didn’t support my pelvic floor, I am feeling the benefit of this program. I aim to do the workout 3 times a week.
    Any thoughts of a second DVD?
    Thanks again for this DVD.

    • Michelle Kenway Physiotherapist says:

      Hi Jan
      Thanks so much feedback. Yes 3 times a week would be great. Yes I need to make another DVD, I probably just need a few more hours in my day but stay tuned.
      Best wishes