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What is Kegel
Kegels are an outdated way to help with pelvic floor recovery after pregnancy! When it comes to pelvic floor exercises for postpartum, you need to be exercising ALL of the muscles that are part of the pelvic core neuromuscular system (PCNS)…not just your ‘kegel muscles’.
In this video, pelvic core and functional movement specialist at Gymnazo EDU Kaleena Ruskin, takes you through a follow-along postnatal pelvic floor workout. Doing this workout 1-2x/week for just a few weeks can help you fix incontinence, heal diastasis recti fast, fix prolapse naturally and heal some of the other pelvic pain and dysfunctions that can happen after giving birth.
For more exercises to help speed up your postpartum recovery, watch this video next:
To purchase a PELVIC CORE PRO BALL for 15% OFF or purchase our Pelvic Core Equipment Bundle, click this link:
To get access to the FULL Postpartum Workout Program, click this link:
If you’re a trainer wanting to dive deeper into how to create safe and effective programs for prenatal, postpartum and perimenopausal women, check out the Multi-Dimensional Movement Coach Mentorship program:
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Are you contracting your pelvic floor correctly? There are plenty of women who THINK they’re doing everything right, only to realise they may be making issues worse. If you want to make sure you’re doing Kegels right, just hit play!
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Link to Postpartum Return to Fitness & Running Program:
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Belly Strong is one of the best free online prenatal and postpartum exercise programs out there. You’ll find prenatal workouts for the first trimester, second trimester and third trimester all in one place, as well as recovery guidance and workouts for the post-delivery period. These videos are a great way to guide you through exercise during both pregnancy and recovery. We even have a workout plan for those trying to conceive and get fit/strong before having a baby.
We also have videos covering pregnancy/postpartum advice for things like pelvic girdle pain, low back pain, constipation, core training, diastasis recti, stretch marks, carpal tunnel syndrome, and so much more.
Most of our workouts use bodyweight and prenatal pilates moves, while also including safe exercises for cardio, the core and general fitness. Enjoy full-body prenatal and postpartum workouts from the comfort of your own home with no/minimal equipment needed. Your search for a comprehensive online prenatal and postnatal fitness plan for your pregnancy journey ends here.
Just a note that this video should not be used as a substitute for medical diagnosis/advice. Listen to your body, take things at your own pace, and always follow the recommendations of your overseeing health professional. Consider seeing a physiotherapist for an individual assessment and treatment program if you’re having difficulty starting a fitness program due to pain.
0:00 – Intro
0:30 – What is the pelvic floor?
0:59 – The importance of the pelvic floor
1:05 – How to picture a pelvic floor contraction
1:23 – Cues to contract the pelvic floor
1:47 – How do I know I’m doing it correctly? (thumb or mirror)
2:40 – What if I can’t contract it at all?
3:03 – Postpartum Return to Fitness & Running Program
This workout is very special to me… It’s the first video filmed from my new home, and it was a special experience with my partner. I hope you enjoy it too! Grab a friend, a relative, or your love and enjoy this core + pelvic floor workout that combines pelvic strengthening AND relaxation moves. Improve motor control, coordination, and endurance in your core/pelvic floor, with plenty of opportunities to release excess pelvic tension as well. This workout was designed with ALL types of pelvic health challenges in mind (pelvic pain, bladder issues, prolapse, etc.), but it’s very important that you listen to YOUR body. Follow my cues for alignment, breathing, and technique, and stop or modify if something feels “off” for your particular core/pelvic floor needs.
WORK WITH ME:
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💖Do you have pelvic tension or pain? My 12-week Overcome program can help. Free trial –
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💖I love my extra-large yoga mat! Check it out at and get 10% off using code FEMTRIBE10 (I have PREMIUM LARGE YOGA MAT 7′ X 5′ X 8MM)
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✅ SUBSCRIBE TO SUPPORT FREE WORKOUTS AND PELVIC WELLNESS ON YOUTUBE 🔔 Click on the bell so that you never miss a new video!
Video Production by Alex, FormAndType CreativeStudio (formandtype@gmail.com)
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MEDICAL DISCLAIMER:
Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. These videos and written text are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.
All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, you must take full responsibility for your safety and know your personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*
By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / YouTransformed LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / YouTransformed LLC / Brianne Grogan’s negligence.
Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.
General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.
For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.
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Fitting MORE MOVEMENT into your day increases energy, improves your mood, boosts strength, and tones your body. It has also been shown to prevent chronic illness such as heart disease and type 2 diabetes (to name just two common conditions). Do a little bit a lot, and see how good you can feel!
For vibrant pelvic health: Eat clean. Move every day. Shine brighter!
#pelvichealth #core #pelvicfloor
