Month: September 2025

Kengel Exercise for Man



#gym #workout #kengel #exerise #man #sports #daily #pelvicfloor #strength #stamina #engery #testrogenharmon #highlevel #dietplan #meal
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00.00 start
00.06 Bradge Pose
00.30 Addociter streach
01.30 Selling look streach
02.00 Atraching Seated Twist
02.30 Spine streach Forward
03.00 Bent Knee Lying Twist
03.30 End
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Kegel Exercise (जिसे “Kengel Exercise” भी कहा जाता है) के लिए डिस्क्रिप्शन इस तरह से लिखी जा सकती है, जो आसान, सटीक और हिंदी में समझने योग्य हो:

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Kegel Exercise (केगेल व्यायाम) की विवरण:

Kegel Exercise एक सरल लेकिन प्रभावशाली व्यायाम है, जिसका उद्देश्य पेल्विक फ्लोर मसल्स (गर्भाशय, मूत्राशय और आंतों के आसपास की मांसपेशियाँ) को मजबूत करना है। यह व्यायाम पुरुषों और महिलाओं दोनों के लिए लाभकारी होता है।

✅ विवरण (Description):

Kegel व्यायाम में आप अपनी पेल्विक फ्लोर की मांसपेशियों को बार-बार संकुचित (टाइट) और ढीला करते हैं। यह व्यायाम बिना किसी उपकरण के किया जा सकता है और इसे खड़े होकर, बैठकर या लेटकर भी किया जा सकता है।

💪 फायदे (Benefits):

मूत्र पर नियंत्रण बेहतर होता है (Urinary control)

प्रसव के बाद महिलाओं की रिकवरी में मददगार

यौन स्वास्थ्य में सुधार

पेल्विक अंगों को सहारा मिलता है

पुरुषों में इरेक्टाइल फंक्शन और समय नियंत्रण में सहायक

🔄 कैसे करें (How to do):

1. पहले यह पहचानें कि पेल्विक फ्लोर की मांसपेशियाँ कौन सी हैं – जैसे आप पेशाब रोकने की कोशिश कर रहे हों।

2. इन मांसपेशियों को 3 से 5 सेकंड तक कसें।

3. फिर 3 से 5 सेकंड तक छोड़ें।

4. इसे दिन में 10-15 बार दोहराएं। धीरे-धीरे बढ़ा सकते हैं।

❗ सावधानियाँ:

सांस को ना रोकें

पेट, जांघ या नितंब की मांसपेशियों का उपयोग न करें

नियमित अभ्यास करें

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अगर आप किसी खास उद्देश्य (जैसे महिलाओं के लिए, पुरुषों के लिए, या डॉक्टर की सलाह पर) के लिए डिस्क्रिप्शन चाहते हैं, तो बता सकते हैं — मैं उसे उसी अनुसार कस्टमाइज़ कर सकता हूँ।

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Postpartum Kegel Exercises 🔥 Repair Pelvic Floor & Regain Strength Fast!🔥#shorts #viral #postpartum



Postpartum Kegel Exercises 🔥 Repair Pelvic Floor & Regain Strength Fast!🔥#shorts #viral #postpartum

After childbirth, your body deserves extra care 🌸. Postpartum Kegel exercises are the secret to repairing pelvic floor muscles, regaining strength, and getting back your confidence.

👉 Just a few minutes a day can help you:
✅ Repair pelvic floor muscles naturally
✅ Prevent postpartum issues
✅ Regain strength and body control
✅ Get back your pre-pregnancy figure

Every mom deserves to feel strong, confident, and beautiful again 💕. Start today with this simple postpartum Kegel routine!

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#PostpartumCare #KegelExercises #PelvicFloorRepair #HotMom #NewMomFitness #MomWorkout #PostPregnancyCare #PostpartumHealing #FitMomJourney #RegainStrength

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স্টক শেষ হওয়ার আগেই এখনই অর্ডার করুন!

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Kegels & Crunches Myth! TRY THIS instead! #homeworkout #doctor #health #pregnancy #sahm #mom #kegel



Do you want to workout but have no time because you take care of your kids 24/7?🙋‍♀️P.111

OR maybe you don’t have kiddos and still have a hard time getting a workout in (sometimes you need to rest too)! It’s time to do some “pelvic floor snacks”!😋⬇️

AND STOP the KEGELS and CRINCHES AND START the functional exercise! Most people don’t need these but actually stretching + functional exercise instead!🤯

High impact classes, cardio, and lifting are soooo fun (and I can’t lie I miss being able to workout for 1-2 hours) BUT being a full time mom and trying to also run my business gives me limited time to myself so most days it’s 15 min of exercise😅

If you are someone that has NO time to workout or a busy schedule then don’t worry you aren’t alone! Best MOM HACK I have discovered for this issue is working out with your kiddos and doing EXERCISE SNACKS! (Obviously the more kids you have the harder it gets so be patient w/ your healing journey!)❤️

There are a variety of factors that you just can’t control during pregnancy, labor, and postpartum…(like an emergency c-section)⬇️

So it is important to focus on all the things you can control like EXERCISE! It’s important to prepare mentally, and physically for whatever comes your way. That’s why I recommend patients see or talk with a pelvic floor PT at least once during pregnancy and again pp!

I’m 11 months post VBAC with my second here doing the SAME exercises I used to keep me healthy and protect my belly and pelvic floor before and after my pregnancy!⬇️

In video doing modified plank on hands (love to do this on my counter top at home!) alt. taps 8-12 reps each side x 1-3 sets🔥

Want to learn how to incorporate functional
exercises into your day?!🙋‍♀️⬇️⬇️⬇️

CHECKOUT The Belly Whisperer® Method Online Program & The Pregnancy Prep & Postpartum Online Program for more information, safety, and body mechanics for everyone but especially pregnant and PP mamas! All you need is 5-15 min a day at home!🔥

If you aren’t pregnant but want to start taking care of your pelvic floor and core, checkout The Belly Whisperer® Method🔥

Email me to find out which program is right for you!

-The Belly Whisperer

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8 Strategies to FIX Leaks and Strengthen Pelvic Floor Gravity Assisted Program!



8 Strategies to FIX Leaks and Strengthen Pelvic Floor Gravity Assisted Program!
Core Back Protocol one on one coaching ⏩
Soft foam roller link
Early Bird Waitlist and FREE 7 part video series s

Core Back Immersion Therapy Playlist this channel to get access to perks:

🚨 Are you struggling with leaks and looking to strengthen your pelvic floor? In this video, we’ll share 7 effective strategies that can help you regain control and improve your pelvic health with our Gravity Assisted Program! 💪✨

From simple hydration tips to proper toilet positioning, we’ll cover everything you need to know to support your pelvic floor. 💧🚽 Don’t miss out on these essential strategies!

🔍 Timestamps:
00:00 – Introduction
01:15 – Strategy 1: Sip Water Instead of Flipping
02:30 – Strategy 2: Decrease Irritants
03:45 – Strategy 3: Avoid Constipation
05:00 – Strategy 4: Proper Toilet Positioning
06:15 – Strategy 5: Lie Down After Pooping
07:30 – Strategy 6: Fiber Intake Tips
08:45 – Strategy 7: Proper Voiding Patterns
9 minites exericses

Make sure to like, subscribe, and hit the notification bell for more valuable content on pelvic health!

#PelvicFloor #LeakFix #GravityAssisted #HealthTips #PelvicHealth #FiberIntake #ConstipationRelief #HealthyHabits #WellnessJourney #WomenHealth #HealthEducation #StrongPelvicFloor

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📧 Contact Information 📮

If you have any questions or concerns, feel free to reach out to me:
📧 Email: info@anniepilatesphysicaltherapist.com
📬 Mailing Address: 2750 S Preston Rd Ste 116-104 Celina, Texas 75009

⚠️ Disclaimer: Consult with a Physician and Exercise Safely ⚠️

Before starting any exercise program, it’s important to consult with a physician. The exercises shared in this video are not meant to treat or diagnose any medical condition. If you experience increasing pain or discomfort, please stop and seek professional guidance. Remember, any physical activity carries a risk, and by participating in these activities, you assume all responsibility for any potential injuries.

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