Month: March 2022

With the Private Gym Pelvic Exercise Program, it’s easy to condition your pelvic muscle system.

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Our guided exercise program fits into your schedule. Learn more about where and when you can work out your pelvic floor muscles for better reproductive, urinary and prostate health.
Visit www.privategym.com to learn more about the Private Gym Program.

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Hello and welcome to pelvic floor workout series! Here’s a short workout to help tighten and tone your pelvic floor.

To start, you should be sitting comfortably , straight and tall. Pull your butt checks out from underneath you, so you can make sure that your feel your sitting bones are well connected to your chair. This will help you to isolate and engage the pelvic floor muscles. The 2 muscles that we will be activating are called the levator ani and the coccygeal muscles. It may seem a bit strange at first as we get used to consciously activating these muscles. But don’t worry, with daily practice you will soon get used to it.

Just breathe naturally as you do this workout, don’t hold your breath or worry about counting breaths.

The first exercise we are going to do is called the “volume switch” at full power. What we’re going to do is try to turn our pelvic floor up all the way.

Let’s do ten repetitions of each of these exercises.

To begin, sit tall. Pull up through your back and front passage. Imagine that you are trying to stop passing some gas and holding in a wee.

Picture those two points being pulled up inside you as you tighten your muscles. Keep pulling upwards, like a volume switch being turned on, going up and up. As far as you can go, and then turn it back down.
It’s important that you focus on the release as well as drawing it up.

Pull up from the back, in from the front. Draw the two points up inside of you, lift all the way up. Go all the way to the top, and then release it with control. Make sure the release is slow and controlled. Really release the pelvic floor before you start another repetition.

Keep breathing naturally throughout. Remember, Don’t hold your breath!

Do ten contractions total. At first, you may find it difficult to get through all of those. Keep practicing and you will get there.
I will pause for a moment so you can complete ten contractions.
The next exercise we are going to do is called the flick switch. It’s like flicking a switch on, very quickly, and then dropping it back down with a complete release. I will pause for a moment so you can complete ten contractions.

Do the exact same thing. Stop the water, stop the wind, but pull in quickly this time, and then release. Again, we’re going to do ten contractions of this move as well.

Pull in from the back and the front. Switch it on, drop back down.

Again, pull in from the front and the back. Flick the switch, and release.
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I will pause for a moment so you can complete ten contractions.

Once you’ve done ten repetitions of each of these moves, you’ve completed your short pelvic floor workout!

Remember to do these each and every day up to 3 times per day.

Also, visit our website at www.KegelAngel.com to learn more about your pelvic floor and to discover our revolutionary Kegel Angel which is an electronic pelvic floor toner that will do all your exercises for you while you rest, read or relax. It’s the most divine way to do your pelvic floor Kegel Exercises!

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human sexuality project.

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And we’re back with yet another episode and this time we asked people – What’s Kegel Exercise?

Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime.
 
Kegel exercises can be done during pregnancy or after childbirth to try to prevent urinary incontinence. Kegel exercises — along with counselling and sex therapy — might also be helpful for women who have persistent difficulty reaching orgasm.
 
Keep in mind that Kegel exercises are less helpful for women who have severe urine leakage when they sneeze, cough or laugh. Also, Kegel exercises aren’t helpful for women who unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence).
 
How to do Kegel exercises?

It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers:
Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.

Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.

Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.

Let us know what you think in the comments below! 

Her Body sheds light on a variety of health issues that affect women and teens including sex education, dating and relationships, and reproductive health.

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In this week’s episode we’re teaching you how to create your very own personalized kegel counter. Perfect for a woman on the go to do her kegels anytime and anywhere like on a date, shopping, singing karaoke.

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Meet Khiloni a physiotherapist specialized in the Women’s Health (Pre and Post Natal Support) She educates us on the Pelvic floor and why it is so important.

Find her at Frontline Physiotherapist Kenya.

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In this video you will learn 8 Amazing Benefits of our Kegel weights Exercises for women. Women spend countless hours at the gym working on their physique. They work on the shape, tightening the core, arms, legs, you name it. But they may be forgetting to exercise one of the most important things that make them a woman.

I’m talking about the majestic vagina. Let me introduce to you the almighty Kegel weights. I truly believe SPACTIC kegel balls are the best one currently available in the market.
It helps to

• Achieve Vaginal tightening within short period of time
• Reducing bladder weakness and improving continence
• Improving sexual activity
• Help Prevent and Treat Urine Incontinence
• Reduce pregnancy discomfort
• Treat muscular stiffness caused by vaginismus in women
• Helps runners to reduce pelvic floor disorders
It comes with set of 3 silicone kegel exercise weights with 10 vibration mode with a remote control.

OUR PRODUCT FEATURES:

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SAFE SILICONE KEGAL BALLS – It is safest premium kegal toner available. FDA-certified materials, without phthalates, latex, BPA or dioxin – they consist of 100% of super-strong silicone in medical quality.

QUICK & EFFICIENT – Amazing set of three Kegel balls for tightening. It only takes 15 minutes a day and within just a few weeks, you will feel the difference! After 1-2 months, you’ll have stronger and tighter pelvic muscles to control your bladder, labor recovery, restore confidence and a younger body.

DOCTOR RECOMMENDED KEGEL EXERCISE PRODUCT – These Kegel exercise balls are best Pelvic floor strengthening device that helps pelvic floor muscles training. Doctor recommended method of rejuvenating the pelvic floor muscles. Kegel exercise weights kit is made especially for women to help with training aid for the treatment and reduction of existing stress incontinence or in menopause. Doctor recommended kegal balls set for women post pregnancy and childbirth recovery.

REMOTE CONTROL KEGAL BALLS – These wireless kegal balls includes 2 physical Kegel ball for women pelvic floor training and 1 Kegel ball with 10 modes for best women pelvic floor training.

Please click the below Amazon link to buy one.

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KEGEL EXERCISES FOR PELVIC FLOOR STRENGTHENING AND URINARY INCONTINENCE

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kegel exercises step by step. Here in this video i talk about kegel exercises step by step

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