Kegel exercises are well known for strengthening your pelvic floor, and managing everything from incontinence/bladder leaks to improved sex. But how do you do a kegel? And how can you tell if you’re doing it correctly? This video breaks down the specific steps for doing a kegel exercise and provides education on the benefits they can have to your overall health.
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Learn how to start your pelvic floor exercises and know exactly how to find your pelvic floor muscles with Pelvic Floor Physiotherapist Michelle Kenway from
Pelvic Floor Exercises Tips and Techniques for Beginners
Pelvic floor exercises can help some women :
*Strengthen weak pelvic floor muscles
*Decrease prolapse symptoms
*Improve prolapse support
*Decrease incontinence problems
*Improve sexual sensation
*Improve pelvic floor tone
*Learn how to relax pelvic floor muscles
How to Find Your Pelvic Floor Muscles
Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis.
Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.
Pelvic floor exercises do not involve your buttocks or the muscles inside your thighs. Your buttocks and thigh muscles should stay relaxed during your pelvic floor exercises.
How to Feel Your Pelvic Floor Exercises
Sitting Technique- Sitting on a Rolled Towel (or exercise ball)
*Roll up a towel to a diameter that your hand can wrap around.
*Sit on the towel as you would sit on a saddle.
*Feel your 3 pelvic openings against the towel; your urethra (urine tube), vagina and anus.
*Squeeze and lift inside in and around each of your 3 pelvic openings using your pelvic floor muscles trying to isolate the muscles around each of these openings one at a time.
*Relax your pelvic floor muscles back to resting level and take some time to rest briefly.
Correct Technique for Pelvic Floor Exercises
1. Set your posture by lengthening your spine
2. Ensure that you have the inward curve in your lower back when sitting or standing
3. Squeeze and lift inside in and around all 3 pelvic openings together
4. Keep lifting and squeezing your pelvic floor muscles for up to 10 seconds
5. Keep breathing throughout your pelvic floor exercises
5. Release your pelvic floor contraction and relax your pelvic floor muscles back to resting
Pelvic Floor Exercises Mistakes to Avoid
1. Squeezing your buttocks
2. Squeezing your inside thighs
3. Over bracing your abdominal muscles
4. Holding your breath
Summary Tips: Pelvic Floor Exercises for Beginners
1. Find your pelvic floor muscles at the base of your pelvis
2. Feel your pelvic floor exercises sitting on a firm surface such as a rolled towel
3. List and squeeze inside in and around your 3 pelvic openings
4. Relax your pelvic floor muscles back to resting
5. Avoid the commonly made mistakes for successful pelvic floor exercises
For more information on pelvic floor exercises visit
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No matter how long you are after giving birth, practice Kegel exercises every day to easily restore your pre-pregnancy figure! Postpartum Recovery 100 Ways to Burn Fat Home Workout YEMYDH
‘No Nut November’, as it is usually known, can be traced back to a random entry on Urban Dictionary in 2011, and then gained traction on Twitter, Reddit, 4chan and TikTok over the years.
Now it’s been co-opted by certain well-meaning organisations trying to combat porn addiction, like NoFap, and other far-right groups that require complete masturbation abstinence.
But basically No Nut November means that someone has set a challenge for themselves to not jerk the noodle/flick the bean for the month of November. Whilst it is mainly dudes that partake, it is obviously open to everyone.
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Rena Malik, MD is a urologist and pelvic surgeon on youtube to educate people about all things urology including erectile dysfunction, how to increase testosterone, problems with sex, premature ejaculation, urinary leakage, or incontinence, overactive bladder, urinary tract infections, prostate issues and more.
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00:32 Skipping NNN reason #1 It reduces the quality of sperm
02:07 Skipping NNN reason #2 It doesn’t affect testosterone levels
03:38 Skipping NNN reason #3 It doesn’t enhance athletic performance
05:22 Skipping NNN reason #4 Your body will take care of it at night
05:51 Skipping NNN reason #5 It reduces the quality of sperm
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Although many erections are caused by sexual arousal, such as watching a sexy television show or fantasizing, many erections seem to happen for no particular reason.
So if you’ve had an erection in an odd or embarrassing situation — like right in the middle of a really boring history lesson — there’s no reason to worry that something is wrong with you.
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The Role of Nitric Oxide in Erectile Dysfunction: Implications for Medical Therapy
Comprehensive review of the anatomy and physiology of male ejaculation: Premature ejaculation is not a disease
Come back EVERY MONDAY & FRIDAY for a NEW video
Rena Malik, MD is a urologist and pelvic surgeon on youtube to educate people about all things urology including erectile dysfunction, how to increase testosterone, problems with sex, premature ejaculation, urinary leakage, or incontinence, overactive bladder, urinary tract infections, prostate issues and more.
Subscribe:
Share this video with a friend:
——————————————————
Check out these Playlists:
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All my REACTION videos:
Reacting to Grey’s Anatomy:
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Sign up for my e-mail list and get more content from me:
Get your FREE OAB Guide:
DOWNLOAD YOUR LIST OF BLADDER IRRITANTS
—————————————————–
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WEBSITE: I
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FACEBOOK: @RenaMalikMD
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DISCLAIMER: This video is purely educational and does not constitute medical advice. The content of this video is my personal opinion and not that of my employer(s). Use of this information is at your own risk. Rena Malik, M.D. will not assume any liability for any direct or indirect losses or damages that may result from the use of the information contained in this video including but not limited to economic loss, injury, illness, or death.
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