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

Strength & Core Workout for Women (Download or Hard Copy)

Strength and Core DVD download

Strength & Core video is a pelvic floor friendly core exercise workout with Physiotherapist Michelle Kenway

This whole body workout that strengthens your core abdominal and pelvic floor muscles in addition to whole body strength and posture training.

Strength & Core Benefits

Strength & Core Workout includes exercises designed to:

  • Exercise safely and avoid injury
  • Train core abdominal muscles
  • Strengthen pelvic floor muscles
  • Strengthen and tone hips, butt and thighs
  • Improve posture
  • Strengthen back muscles
  • Body weight management

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.

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