Tag: kegel exercises

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#pelvicfloor #physiotherapy
In todays video we will be doing 5 exercises for your pelvic floor strength that studies have shown to work better than just your regular Kegels.

00:00 Intro
00:36 What are pelvic floor muscles
01:05 What are Kegel exercises
01:28 Why are these 5 exercises better than Kegel
02:10 Exercise 1 : Bridges (56% more effective than Kegel alone)
03:16 Exercise 2: Cat and Cow (41% more effective than Kegel alone)
04:04 Exercise 3: Hover (49% more effective than Kegel alone)
05:03 Exercise 4: Clam shell (more effective than Kegel alone)
06:46 Exercise 5: Lunges (42% more effective than Kegel alone)
08:12 Outro

Study: Crawford B. Pelvic floor muscle motor unit recruitment: Kegels vs specialized movement. American Journal of Obstetrics & Gynecology. April 2016:S468.

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Disclaimer
This video is not medical advice or a treatment plan. The information contained in this video is for educational and demonstration purposes only.
Any injuries that occur while performing these exercises are the sole responsibility of the person performing them. fibamu disclaims any and all liability for injuries, losses, and damages resulting from the performance of the exercises shown in this video. You, the practitioner, assume full responsibility and agree to indemnify and hold fibamu harmless.
It is best to personally contact your healthcare provider to create an individualized treatment plan for your specific problems.
Use of this video is at your own risk.

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We will go through a 30 minute sequence where we sit on a ball and then perform reverse kegels and yin yoga hip stretches to relax the pelvic floor.

I have created a Spotify playlist which you can play in the background during the session as I much prefer practicing with music. The playlist is 45 minutes long allowing an ample resting time at the end of the session. You can access the playlist here:

Feel free to use your own playlist if preferred.

Remember that you are not alone if you are suffering from pelvic floor dysfunction.

You can find a pelvic floor specialist on our directory:

Connect with others in our community:

Find out more about Pelvic Floor Dysfunction:

Read our disclaimer:

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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.

The following music was used for this media project:
Music: Wholesome by Kevin MacLeod
Free download:
License (CC BY 4.0):
Artist website:

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Demonstration of Pelvic Floor Muscle Exercises to prevent urinary incontinence.

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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

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