Kegel Video – Advanced Kegel Exercise Workout for Women

This Advanced Kegel Video Workout is Episode 5 in  our Kegel video series.

Advanced Kegel video workout guides you through:

  • Advanced pelvic floor strengthening positions and techniques
  • How many Kegel exercises you need to get results

Video duration: 13 minutes

Pelvic Floor Safe Exercise Saver Pack

Inside Out Strength Saver Pack Download

Inside Out eBook and exercise workout video both available in this cost effective saver pack (download or hardcopy format).

Inside Out eBook and exercise video pack helps you:

  • Lose weight and maintain body weight
  • Safely strengthen and tone
  • Understand unsafe exercises to avoid
  • Choose pelvic floor safe exercises
  • Strengthen your pelvic floor
  • Increase your lean muscle
  • Improve your bone health

Kegel Exercises Video Series

Who is this Advanced Kegel Video Suited to?

Advanced kegel exercises are best suited to women who can perform the correct basic kegel exercise technique and are seeking to progress their pelvic floor strength.

Women starting out with Kegel exercises seeking a basic pelvic strengthening workout routine should refer to our Beginners Kegel Workout Video.

Kegel Video Content

1. Posture Set for Kegel Exercises

Set your upright posture for most effective strengthening by attending to your posture first and foremost. Start by lifting the crown of your head to the ceiling and ensuring that you maintain the small inward curve in your lower back throughout your exercises.

2. Advanced Kegel Exercise Technique

Basic Kegel exercises can be progressed by using the strongest possible voluntary effort with every kegel exercise you perform. It is vital to maintain the correct technique throughout and avoid bulging down rather than lifting and squeezing the muscles in and around all your pelvic openings.

Correct advanced Kegel technique involves:

  • Breathing normally throughout your exercises
  • Avoiding strong abdominal bracing
  • Maintaining relaxed buttock and thigh muscles
  • Maintaining the inward curve in your lower back throughout your exercises
  • Completely relaxing your pelvic floor muscles after every effort
  • Resting briefly to recover before your next kegel exercise
  • 3-4 strong quick pelvic floor muscle contractions for maximal contraction and strengthening of your pelvic floor muscles.

3. Best Positions for Advanced Kegel Exercises

Advanced Kegels are best performed in upright positions. When the pelvic floor muscles are contracted in upright sitting and standing positions they are required to lift up against the downward load of the abdomen combine with the effect of gravity.

This contrasts to pelvic floor exercises performed lying down where there is decreased load on the pelvic floor and gravity does not increase pelvic floor muscle loading. This is one reason why lying down may feel easier for some women when first starting out.

One major benefit of upright kegel exercise is that it trains the pelvic floor muscles to work in functional upright positions – these are the positions where most women need their pelvic floor to be functioning best. This is another reason why it can be important to progress Kegel exercises from lying down to upright positions when you feel confident in your correct exercise technique.

Advanced Kegel exercise positions include:

  • Sitting (exercise ball or chair)
  • Standing (feet together, feet apart, stride position).

4. Exercise Quantity for Advanced Strengthening

  • Activate your pelvic floor muscles strongly for 3-10 second holds every contraction
  • Repeat up to 8-12 repetitions of kegel exercises in a row for 1 set of exercise
  • Add up to 4 quick strong contractions or pulses when your pelvic floor muscles are maximally contracted for four of these kegel exercises
  • Repeat a total of 3 sets of 8-12 kegel exercises daily.

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We Welcome Your Comments


  1. Hi Michelle – thank you so much for these excellent videos – I’ve been doing similar exercises laying down and sitting on a Swiss Ball but the difference in doing them standing up is amazing. How many times a day shall I do the Advanced Kegel Workout ?
    Thanks again.

    • Author: Michelle Kenway Pelvic Floor Physiotherapist says

      Hi Caza
      3 times daily if you can manage it. I sometimes try to do some exercises when waiting in queue as well – puts this time to good use.

  2. Hi Michelle, I was wondering if you could comment on something I have noticed since my total hysterectomy almost 4 months ago. I used to have a nice lordotic curve (in fact it was a bit more than a true neutral pelvic position). Now I do not. In fact I am almost in a posterior (but not quite) position…so now I am neutral most of the time unless I am over bracing my lower abs (trying not to though). I am working on regaining my lordosis, but find it very hard. Should I just accept that the surgery has allowed my pelvic bowl to change? And therefore just work my kegels in a neural pelvic position…or is that going to set me up for prolapse issues? I in fact have developed a slight bladder drop since the surgery that I never had before :( So the Dr wants me to do tons of kegels. I just want to do them correct so that I don’t make matters worse. I have ordered your materials and am awaiting arrival, so want to have the pelvis & kegels correct before starting your Inside Out program. Oh, FYI I am a pilates & gyrotonic instructor and do understand that so many of the exercises are not appropriate…and quite frankly am so frightened by my now sinking bladder I am terrified of moving at all, so no worries of me overdoing on any of my equipment!!! Thank you so much for your help. I feel very desperate and confused with my “new body” and it’s misbehaving ways :(

    • Michelle Kenway says

      Hi Melly
      It’s really interesting that I have been contacted by so many Pilates instructors with pelvic floor issues and suspect as you identify, that this is at least in part the result of years of intense core training. If the lordosis has changed when you have been resting it may well be that this is the result of changes in muscles influencing pelvic alignment including your trunk muscles (spinal, abdominal), hip flexors and hamstrings.

      Working pelvic floor muscles in your current neutral should not cause prolapse issues. The research has indicated that the strength of pelvic floor muscle contractions is influenced by the lumbar curve with the best position with the normal lumbar spine or extended spine (rather than the flexed spine). This article on pelvic floor exercises and posture will give you more information on this Melly. Do the best you can and ensure that your spine is not flexed – this is the key.

  3. Hi Michelle,
    I enjoyed the video so much today. If I can keep the workout a couple of times a day my pelvic is going to improve so much. Thanks Michell.

  4. Hi Michelle,
    Thanks for a wonderful video today. If I can keep this up every day my pelvic floor is going to be tremendous. Thanks Michelle.

  5. Hi Michelle,
    Many thanks for another wonderful video, I had a TAH/BSO eleven months ago and I would say that my pelvic floor is far better after my op than before !