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Exercise 1: Side lunge
Exercise 2: Butt kick
Exercise 3: Sliding floor bridge curl
Exercise 4: Squat tip toe
Exercise 5: Child pose push up
Exercise 6: Push up in child pose
Exercise 7: Child pose
Exercise 8: Kneeling abdominal draw in
Exercise 9: Side clamp
Exercise 10: Lying alternate leg extension
Exercise 11: Lying reverse leg extension
Medical Disclaimer: The information contained on this channel are for informational purposes only. This information should not be used as a substitute for professional advice, professional diagnosis, or treatment. Any information shared on this channel is not intended for diagnosing, treating, or curing any conditions. Please always seek the advice of your physician or other health care provider with whatever questions or concerns you have about a medical condition or regarding any new information you learn from videos. If you have an emergency please promptly dial 911.
Are you looking for ways to strengthen your weak pelvic floor? In this video, learn what vaginal Kegel weights are, plus the top 3 ways to use them to strengthen your pelvic floor muscles. Vaginal Kegel weights can be an effective way to strengthen your pelvic floor to help decrease incontinence, improve prolapse, and even improve your sex life. Learn from Alex Hill, a double Board-Certified Physical Therapist.
Links to purchase vaginal weights:
Intimate Rose: Use code ALEXANDRA for $5 off!
This post includes affiliate links and/or discount codes that at no additional cost to you, I may earn a small commission. As an Amazon Affiliate I earn from qualifying purchases. All commissions help support the OncoPelvic PT mission.
0:00 Hello!
0:37 What are vaginal weights
1:16 Do vaginal weights work?
2:12 How to use vaginal weights
3:34 Exercise 1
4:43 Exercise 2
5:28 Exercise 3
5:44 How to know when to progress weights
6:27 How often to use vaginal weights
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I appreciate your questions and comments! However, I cannot respond to personal medical questions. Remember that OncoPelvic PT provides general education and is not a substitute for professional medical advice, diagnosis, or treatment. Please refer to the full disclaimer below.
Disclaimer:
The content of this video is not medical advice or a treatment plan and does not replace the care of a healthcare professional. Do not use this content to self-diagnose or self-treat any health, medical, or physical condition. The content of this video is in no way to be construed or substituted as physical therapy or any other type of medical advice and is intended for general education and demonstration purposes only. The exercises and education in this video may not be suitable or appropriate for your specific situation, so get approval and guidance from your own healthcare provider before doing anything contained in this video. Perform at your own risk. You agree to hold harmless indemnify OncoPelvic PT, LLC for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this videoโs content. OncoPelvic PT, LLC cannot guarantee the outcome of educational content or recommendations on the companyโs website, social media, or other electronic forms of communications, and OncoPelvic PT, LLCโs comments are expression of opinions only.
Kegel Exercise For Man เฅค Pelvic Floor Exercises
The pelvic floor muscles, or kegel muscles, help us hold in urine, gas, and stool and also help with orgasm and erection.in this video we will guide you how to do kegel exercise.
#Kegel exercise
No matter how lazy you are after giving birth? you have to do it
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Rectus Abdominal Muscle Repair, Say Goodbye to Postpartum Belly.
Pelvic repair, hip reduction, thin leg and buttock lifting.
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Erections are the result of increased blood flow to the penis, which is typically caused by sexual arousal or stimulation. While regular exercise can help to improve overall cardiovascular health, which can in turn improve erectile function. It’s important to note that while pelvic floor exercises can improve male sexual function and performance, they alone may not be sufficient to solve all issues related to erectile dysfunction or other sexual health concerns.
It’s recommended to consult with a healthcare professional for a comprehensive evaluation and personalized treatment plan.
That being said, here are some exercises that can help strengthen the pelvic floor and potentially improve sexual function:
1. Kegels: These are exercises that involve contracting and relaxing the pelvic floor muscles. To do Kegels, first find your pelvic floor muscles by trying to stop the flow of urine midstream. Once you have located these muscles, contract them for 5-10 seconds, then relax for the same amount of time. Repeat for 10-20 repetitions, several times per day.
2. Circle Knee Calves: Start by standing with your feet shoulder-width apart. Bend your knees slightly and raise your heels, then slowly lower your heels back down. As you do this, imagine squeezing your pelvic floor muscles.
3. Alternate Heel Touch Side Kick Squat Thighs: Start in a squat position with your feet shoulder-width apart. Keeping your core engaged, kick one leg out to the side, then bring it back in and touch your heel to the opposite foot. Repeat on the other side.
4. Stretching Plyo Side Lunge: Start in a lunge position with your left foot forward and your right foot back. Lower your body down into the lunge, then push off your left foot and jump up, switching the position of your feet in mid-air so your right foot is now forward. Land softly and repeat on the other side.
5. Stretching All Four Squad Stretch: Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Engage your core and lift your knees off the ground, keeping your back straight. Hold for a few seconds, then lower back down.
6. Back Stretch Workout: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips up off the ground, squeezing your glutes and pelvic floor muscles. Hold for a few seconds, then slowly lower back down. Repeat for several repetitions.
Remember to always consult with a healthcare professional before starting a new exercise routine, especially if you have any medical conditions or concerns.
Timestamp
00:00 Kegel Exercises Improve Penile Strength Naturally!
00:11 #1/7 Left to Right Circle Knee Calves
01:25 #2/7 Right to Left Circle Knee Calves
02:38 #3/7 Alternate Heel Touch Side Kick Squat Thighs
03:51 #4/7 Stretching Plyo Side Lunge
05:05 #5/7 Left Stretching All Four Squad Stretch
06:18 #6/7 Right Stretching All Four Squad Stretch
07:31 #7/7 Back Stretch Workout
Disclaimer:
Before beginning any fitness program, check with your healthcare professional to see if it is suitable for your unique needs.
The information presented here is solely meant to be educational and informative; it is not intended to be taken as medical advice.
Any workout program has a risk of harm, so you should participate at your own risk. Always pay attention to your body and alter or stop any workout that makes you feel uncomfortable or in pain.
Participating in this program does not subject the program’s originator or any of its agents to liability for any claims, losses, or injuries.
Please prioritize your safety and welfare at all times when exercising, and always use common sense and good judgment.
๐ Aim for at least 30 minutes of moderate physical exercise each day as a general objective. You might need to exercise more if you want to lose weight, keep it off, or reach certain fitness objectives. Less sitting time is also crucial. Your risk of metabolic issues increases with the number of hours you spend sitting each day. ๐ช
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๐ Recommended Plan
Week 1 โ Do It 3 Days a Week (1-2 rounds a day)
Week 2 โ Do It 4 Days a Week (2-3 rounds a day)
Week 3 โ Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond โ Do It 6 Days a Week (2-4 rounds a day)
โญ Following along with this video means completing all exercises = 1 round
โญ Repeat for 2-4 Rounds for a complete workout
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โฑ๏ธ Duration: 5 minutes
๐ช Exercises quantity: 5
โฑ๏ธ Format: 1 exercise = 50 seconds work + 10 seconds rest
๐คธโโ๏ธ Equipment: your body
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โฐ Timecodes โฐ
00:00 – Exercise 1
01:10 – Exercise 2
02:10 – Exercise 3
03:10 – Exercise 4
04:10 – Exercise 5
05:03 – Recommended Plan
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Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
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