Kegels: The Key Steps for Training Strong Pelvic Floor Muscles

Pelvic floor exercises

Kegels or pelvic floor exercises for women are taught sitting in this online health professional video. Learn with easy to follow guidelines and tips for effective kegel exercises.

This free online video is presented by Michelle Kenway, Pelvic Floor Physiotherapist and author of Inside Out– the essential women’s guide to pelvic support.

 Please scroll down to view Kegels video

Kegels Video Outline

This free video teaches effective techniques for pelvic floor strengthening in a step-by-step manner. This video is also suitable to exercise along with.

The following information is provided in this Kegels video:

  • Correct sitting posture for effective pelvic floor exercises;
  • Correct action or technique for pelvic floor exercises;
  • How to feel correct pelvic floor exercise;
  • Common mistakes to avoid when performing kegels; and
  • How to progress your pelvic floor exercises to train stronger pelvic floor muscles.
Video duration: 10 minutes
Please scroll down page for further information on ‘The Key Steps for Training Strong Pelvic Floor Muscles’.


Note: to ensure smooth viewing of the video, it is recommended that you press on this play arrow and then when the video starts loading you press the ‘pause’ button until you can see that the entire video has loaded. This will help avoid the video stopping to load while you watch.

Sitting Posture for Kegels

Correct posture for kegels involves:

  • Inward in the low back
  • ‘Chest lifted
  • Spine tall
  • Lean forward may also assist in feeling pelvic floor exercises.

Technique for Kegels

  • Identifying the position of the pelvic floor muscles around the pelvic openings
  • Lifting and squeezing the pelvic floor muscles
  • Relaxing the pelvic floor muscles
  • Resting and recovering before the next attempt.

How to feel Kegels

Techniques for feeling Kegels include:

  • Imagine trying to stop passing wind
  • Imagine trying to stop the flow of urine
  • Touching the area between the vagina and anus (the perineum) and feeling it lift inwards with your contraction.

Common Mistakes to Avoid

  • Breath holding
  • Buttock squeezing
  • Thigh squeezing
  • Inadequate relaxation of the pelvic floor muscles between attempts.

How to Progress Kegel Exercises

  • Move from lying to sitting and standing
  • Increasingly stronger contractions
  • Increasingly longer pelvic floor muscle holds
  • Consider using a pelvic exerciser.

This health professional Kegels video and information is intended to provide women with expert information to assist them towards improving their pelvic floor strength, avoiding and overcoming pelvic floor problems.

Inside Out Book and DVD Saver PackABOUT THE AUTHOR, Michelle Kenway

Michelle Kenway is a Pelvic Floor Physiotherapist and author of Inside Out – the Essential Women’s Guide to Pelvic Support. The Inside Out exercise DVD and book show women how to strengthen the pelvic floor and exercise effectively with pelvic floor safe exercises.

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