You don’t have to feel disconnected from your body or like your body is bossing you around💜
You don’t have to deal with:
😑embarrassing leaks
😑nagging pains that limit your activities
😑pelvic pressure or heaviness after walks or workouts
😑digestive issues
😑diastasis recti or feeling like your core is weak
And kegels will certainly not help you get there! These exercises coupled with specific techniques can help with make all the difference & will have your pelvic floor thanking you!
To start feeling more at home in your body, better connected with your core and pelvic floor, & stop dealing with leaks, pains, or pressure join our FREE pelvic floor challenge💫
You’ll get 4 exercises to get you started! Comment or BEGIN below!
While Kegel exercises primarily focus on strengthening the pelvic floor muscles, incorporating other exercises into your routine can provide additional benefits for overall strength, stability, and power. Here are five exercises that, when combined with Kegel exercises, can contribute to unleashing your inner strength and power:
1. Sit (Wall): Sit against a wall with your knees bent at a 90-degree angle and your back pressed against the wall. Hold this position for a designated amount of time. This exercise engages your lower body muscles, including the quadriceps, glutes, and hamstrings, promoting strength and endurance.
2. Plyo Sit Squat (Wall): Start in the same seated position against the wall. From this position, explosively push off the wall and jump up, extending your legs. Land softly and return to the starting position. This exercise incorporates plyometric movements, which can improve power and explosiveness in your lower body.
3. Forward Lunge: Stand tall with your feet shoulder-width apart. Take a step forward with one foot and lower your body by bending both knees. Keep your front knee directly above your ankle and your back knee slightly above the floor. Push through your front heel to return to the starting position. Repeat on the other leg. This exercise targets your quadriceps, hamstrings, and glutes, helping to strengthen and tone your lower body.
4. PVC Hip-Hinge: Stand with your feet hip-width apart and hold a PVC pipe or broomstick across your shoulders, behind your head. Keeping your back straight and core engaged, hinge forward at the hips, pushing your buttocks back and maintaining a neutral spine. Return to the starting position by squeezing your glutes and standing tall. This exercise targets the posterior chain muscles, including the glutes and hamstrings, promoting hip mobility and strength.
5. Sumo Squat (Male): Stand with your feet wider than shoulder-width apart, toes turned slightly outward. Lower your body down into a squat position, keeping your knees in line with your toes and your back straight. Push through your heels to return to the starting position. This exercise specifically targets the inner thigh muscles (adductors) and glutes.
Incorporating these exercises into your routine, along with regular Kegel exercises, can help improve overall strength, power, and stability. It’s important to maintain proper form, listen to your body, and consult with a healthcare professional or fitness trainer if you have any specific concerns or conditions.
Time Stamp
00:00 Kegel Exercises Unleash the Animal Within!!
00:10 #1-5 Sit (Wall)
01:20 #2-5 Plyo Sit Squat (Wall)
02:31 #3-5 Forward Lunge
03:41 #4-5 PVC Hip-Hinge
04:52 #5-5 Sumo Squat (Male)
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.
At Kasturi Hospital, we understand the importance of a healthy pelvic floor. Our expert team guides you through a Kegel exercise routine designed to strengthen those muscles. Join us on this transformative journey and experience the benefits of Kegel exercises. Invest in your well-being today at Kastrui Hospital, your trusted partner in pelvic health.
Welcome to SWEAT SQUAD, your ultimate destination for fitness and wellness! In this transformative video, we unveil a powerful secret to revolutionize your love life – 9 minutes of daily Kegel exercises. Get ready to unlock a world of passion and intimacy!
Join us as we guide you through a series of dynamic exercises designed to target your pelvic floor muscles. From the explosive Celebratory Hip Thrust to the challenging Spider Plank and the invigorating Squat Mobility Twist, each movement is strategically crafted to ignite your inner fire.
Experience the empowering effects of exercises like the Lying Alternate Straight Leg Circle, Front Leg Kick, Reverse Hyperextension on Bench, Lying Bent Legs Raise, and Low Lunge. Strengthen your pelvic floor, enhance blood flow, and boost your libido, all in just a few minutes a day.
Whether you’re looking to rekindle the flames of desire or take your love life to new heights, these exercises are your pathway to a transformed and fulfilling relationship. Get ready to embark on a journey of self-discovery, intimacy, and heightened pleasure.
Subscribe to SWEAT SQUAD for more empowering workouts, wellness tips, and lifestyle inspiration. It’s time to transform your love life and unleash the best version of yourself!
Visit our website, to explore our tailored fitness plans and proficient trainers. You can find more details there. 💪💪💪
Join us as we demonstrate five simple yet effective Kegel exercises that can be done anywhere, at any time. Strengthening your pelvic floor muscles is vital for better bladder control, enhanced sexual health, and improved overall well-being. In this video, we’ll guide you through each exercise step-by-step, providing clear instructions and helpful tips to ensure proper technique. Whether you’re at home, at work, or even traveling, these exercises require no special equipment and can be easily incorporated into your daily routine. Take charge of your pelvic health today and start reaping the benefits of stronger muscles and greater confidence!
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🎵 Music Title: Love Song
🎵 Artist: Max McFerren
Genre: Dance & Electronic
Mood: Romantic
Video Link:
Video by Pjiong from Pexels
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▬ Contents of this video ▬▬▬▬▬▬▬▬▬▬
0:00 – Intro
0:08 – Hip Twist
1:13 – Abduction Leg Raises
2:15 – Side Shuffles
3:18 – Lunge Twist Hip
4:22 – Side Lunges
5:08 – Outro
Comment below for the video ideas you would like to see!
“Unlock the secrets to a fulfilling and passionate sex life with our comprehensive guide to Kegel exercises, pelvic floor health, and the best sex positions for enhanced pleasure! Learn how to strengthen your pelvic floor muscles through targeted exercises, promoting better bladder control, increased sexual sensation, and overall intimate well-being. Discover the science-backed techniques and expert tips to optimize your sexual health and embrace a healthier, more satisfying intimate life. Get ready to take charge of your sexual wellness and experience the benefits of a stronger pelvic floor today! #KegelExercises #PelvicFloorHealth #SexualWellness”
While Kegel exercises primarily focus on strengthening the pelvic floor muscles, there are additional exercises that can complement and enhance their effects on size and power. Here are three exercises that, when combined with Kegel exercises, can help promote size and power:
1. Hip Flexor Stretch Rear Foot Elevated: Start by kneeling on one knee with the other foot in front of you, forming a 90-degree angle. Gently push your hips forward while keeping your upper body upright. This stretch targets the hip flexor muscles, which can indirectly support the pelvic floor muscles.
2. Seated Leg Raise: Sit on a chair or bench with your back straight and feet flat on the ground. Lift one leg straight out in front of you, keeping it parallel to the ground. Hold for a few seconds, then lower it back down. Repeat with the other leg. This exercise targets the hip flexors, lower abdominal muscles, and thighs.
3. Lying Elbow to Knee: Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head or at your sides. Bring one elbow towards the opposite knee, lifting your head, neck, and shoulders off the ground. Alternate sides in a controlled and rhythmic manner. This exercise engages the abdominal muscles, including the rectus abdominis, which can support pelvic floor strength.
By incorporating these exercises into your routine along with Kegel exercises, you can target different muscle groups and enhance overall strength, power, and size. Remember to perform each exercise with proper form and technique, and gradually increase intensity as you feel comfortable. It’s always a good idea to consult with a healthcare professional or a qualified fitness trainer to ensure that the exercises are suitable for your individual needs and goals.
Time Stamp
00:00 Kegel Exercises Up Size with Power!!
00:11 #1-5 Right Hip Flexor Stretch Rear Foot Elevated
01:22 #2-5 Left Hip Flexor Stretch Rear Foot Elevated
02:33 #3-5 Seated Leg Raise
03:44 #4-5 Lying Elbow to Right Knee
04:55 #5-5 Lying Elbow to Left Knee
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.
Do these Kegel exercises to strengthen the pelvic floor and last longer in bed naturally. Reverse erectile dysfunction with these exercises.
🚩 Watch our most popular workout plans here:
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📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds a day)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds a day)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds a day)
Week 4 and beyond ✅ Do It 6 Days a Week (2-4 rounds a day)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
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⏱️ Duration: 8 minutes
💪 Exercises quantity: 8
⏱️ Format: 1 exercise = 45 seconds work + 10 seconds rest
🤸♂️ Equipment: your body
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⏰ Timecodes ⏰
00:00 – Introduction to Last Longer than Her! ➜ 8 Kegel Exercises to Last Longer in Bed Naturally
00:09 – Exercise to last longer in bed 1: Lying Alternate Butterfly
01:06 – Kegel Exercise to last longer in bed naturally 2: Lying Hip Circle
02:03 – Kegel Exercise 3. Dynamic 90-90 Hip Twist
02:59 – Kegel Exercise 4. Rocking Frog Stretch Hips
03:54 – Pelvic Floor Exercise 5. Happy Baby Pose
04:49 – Erectile dysfunction exercise 6. Butterfly Yoga Flaps
05:44 – Erectile dysfunction exercise 7. Namaskarasana
06:39 – Pelvic Floor Exercise 8: Seated Alternate Wide Side Adduction
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#kegelexercises #pelvicfloorexercises #exercisestolastlongerinbed
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Disclaimer:
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.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
Site offers health, fitness, and nutrition information and is intended for educational purposes only.
