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.

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. Do you have a CD that takes you thriugh a days rxer ises for really bad prolapse of uterus. Mine comes out of virgina. I dont want to do any more harm but I want to build my muscles, doctor said was weak, thank you! Im so thankful I found you on internet. I wanted to fo something to build the muscles but was afraid id do more harm than good. Ive always exercisef but didnt know about kagel or that it existed or I may not be in this vinfitrion. Again, thank you for your defication to help us women. ALEAN FROM AR

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Alean
      Thanks for your enquiry. Yes we do have a daily Pelvic Floor Workout CD for strengthening the pelvic floor muscles. It starts at beginners level teaching how to locate and feel the pelvic floor and progresses to intermediate and more advanced levels of strengthening when you’re ready. Here is a link for more information on the Workout CD. All the best for your long term management Alean, I hope this information helps.

  2. Has anyone ever used FemiCushion? Invented by a woman. Alean from AR.

  3. Hi Michelle
    Many thanks for all your resources. I have a question about how to strengthen your pelvic floor when you have hypertonic pelvic floor. I found kegels made my pelvic floor tension worse but I have a prolapse so I want to do some strengthening. I do daily breathing with some yin yoga poses to relax my pelvic floor. What do you recommend I do to strengthen ? I’d be interested to know whether you have come across Magnetic stimulation therapy (PelviPower chair) which is promoted in the UK. Thanks

    • Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Kim
      Best to avoid the magnetic chair with a hypertonic pelvic floor as it will be likely to flare your condition. Strengthening the pelvic floor in women like yourself prone to hypertonicity is possible – it’s usually a very gradual process that requires learning how to relax the pelvic floor voluntarily progressing slowly to active contract and relax finally to stronger contractions. This process is often accompanied by manual treatment with a trained Physiotherapist to address particular areas of muscle tension. This would be a process that would be great to have professional guidance with rather than undertake solo. All the best, Michelle

  4. 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

  5. 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!

  6. 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.

  7. 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.

  8. 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. 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

  10. 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

  11. 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

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


    • 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

  14. 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,

  15. 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