Category: Videos

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Many women, especially after childbirth, experience challenges in controlling certain bodily functions. Without realizing it, this can lead to discomfort, reduced confidence, and even emotional strain. Effective pelvic floor exercises that can be done easily at home, no special equipment needed. These movements help improve strength, coordination, and control. With regular practice, they can also help manage or prevent common issues.

Literature references:
B. D. Chaurasia’s Human Anatomy

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Best of Pelvic floor exercises and kegel exercises
#kegelexercises #pelvicfloor #pelvicfloorexercises #strengthen #health #healthtips #pelvicfloorexercisesformen #kegelworkout #kegel

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Kegel exercise will reduce your belly, strengthen your pelvic floor muscles, tighten your whole body

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how long after giving birth, #Kegel exercises to make youBack to the good figure before pregnancy

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Do you want to workout but have no time because you take care of your kids 24/7?🙋‍♀️P.83

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”!😋⬇️

I started doing cardio for 1-5 min vs 30-60 min walking or running and it changed my life (and body composition + strength!)🙌⬇️

AND STOP the KEGELS and START the functional exercise! Most people don’t need kegels but 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 8 months post VBAC 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 alt. lunge jumps 30 sec x 3-6 reps (you can just step back and forth instead too!)

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 postpartum 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🔥

-The Belly Whisperer

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Let’s talk about why some people might not be keen on kegel exercises…

For consultation contact- 9090615715

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3-Day Kegel Pelvic Floor Exercise Challenge at Home
Strengthen Your Core & Improve Bladder Control with this Simple 3-Day Workout!
**Challenge Details:**
– Duration: 3 Days
– Workout Type: Bodyweight Kegel exercises
– Focus: Pelvic floor strength, Core stability, Bladder control
**Day 1: Basic Kegels**
– Quick contractions – 10 reps x 3 sets
– Slow contractions – 5 reps x 3 sets
– Kegel walks – 10 steps x 3 sets
**Day 2: Intermediate Kegels**
– Kegel squeezes – 15 reps x 3 sets
– Wall sits with Kegels – 30 secs x 3 sets
– Pelvic tilts with Kegels – 10 reps x 3 sets
**Day 3: Advanced Kegels**
– Kegel planks – 30 secs x 3 sets
– Bridge with Kegels – 10 reps x 3 sets
– Single leg stands with Kegels – 30 secs (per leg) x 3 sets
#KegelExercise #PelvicFloorWorkout #CoreStrength #BladderControl #ViralIndia #GymLife

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