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Are you looking for pelvic floor strengthening exercises? Maybe you’re a postpartum woman, a man struggling with ejaculatory control, or a man or a woman struggling with incontinence or prolapse. If any of these scenarios sound familiar, this video is for you.

In this video, we’ll discuss the anatomy of the pelvic floor, why things can sometimes go wrong in this area, and share some exercises you can do at home to strengthen, coordinate, and bring awareness back to your pelvic floor muscles.

VIDEO CONTENTS
00:00 Pelvic Floor
00:54 Safety Disclaimer
01:04 Anatomy of the Pelvic Floor
03:01 Pelvic Floor Dysfunction
03:50 How to Engage Your Pelvic Floor
08:52 Corrective Exercises
08:55 Seated Pelvic Floor Exercise
10:57 Supine Pelvic Floor Exercise

ANATOMY
There’s a group of muscles at the base of your pelvis called levator ani, which includes three primary muscles that make up your pelvic floor – the puborectalis, pubococcygeus, and iliococcygeus muscles. These key muscles control your urine, bowel and ejaculation, and in women they also support the uterus. They also affect your posture.

These muscles can become weak and cause problems. The most common causes are childbirth where they can become strained or torn, age where they can become atrophied, and also through a lack of use – if you’re sitting down all day, it can lead to weakened pelvic floor muscles.

A key thing to remember is that your pelvic floor diaphragm and your breathing diaphragm have a paradoxical relationship – when you exhale you can squeeze your pelvic floor muscles much easier, when you inhale it’s much harder to squeeze those muscles. In our exercises we’ll work at the bottom of the exhale, where your breathing diaphragm is relaxed and there’s more space to squeeze.

DISCLAIMER – this video is for educational purposes only. If you have major pelvic floor dysfunction, please check with a health care provider before practicing any self-care routine.

BEST PRACTICE
Aim to do up to three rounds of each exercise, no more than three times a day. Don’t overdo it with these practices, otherwise you may trigger short-term constipation and anxiety.

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Introducing, Intimate Gymnastics Coaching Program. Your way to receive advanced kegel exercise training in a classroom setting, or in the privacy of your own home via online & over the phone coaching. You will be trained by the Guinness World’s Strongest Vagina, Tatyana Kozhevnikova and her master coaches.

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1. Questionnaire
2. Consultation Call
3. Beta Coaching 1 Week (Free)
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Any women interested in transforming your vagina naturally w/out undergoing surgery, or seeking to understand the art of vaginal muscle control, Intimate Gymnastics Coaching Program just may be what you’ve been waiting for. Find out more!

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Kegel exercises, or pelvic exercises, have proven to be effective in addressing erectile dysfunction, and it should be used as the first-line of treatment. The ischiocavernosus and bulbocavernosus muscles in the pelvic area surround the penis and are active during an erection.

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We interviewed this patient who has used this device that makes her have kegel exercises, and as if she manages to stimulate the clitoris simultaneously, she can reach orgasms, faster, more intense and longer. Also in the video we talk about the benefits of doing this type of exercise.
Entrevistamos a esta paciente que ha utilizado este aparato que hace tener ejercicios de kegel, y como si se llega a estimular el clitoris de manera simultanea, puede llegar a orgasmos, mas rapido, mas intensos y mas prolongados. Tambien en el video hablamos de los benficios de hacer este tipo de ejercicios.

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This video is great for anyone who wants to work on strengthening the pelvic floor muscle, if you have urine incontinence or if you have just had a baby and want to work on simple strengthening exercises.

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CREDITS
Direction, Camera, Sound & Editing: Malay Vadalkar

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Kegel exercises

These exercises strengthen the pelvic floor by contracting and relaxing the muscles that surround the opening of the urethra, vagina, and rectum. They improve the muscles’ strength and function and may help to hold urine in the bladder longer. It may be useful to work with a physical therapist to make sure that you are doing Kegel exercises correctly. The physical therapist can help you learn the best way to do Kegel exercises so that you can do them daily.

One way to find the Kegel muscles is to sit on the toilet and begin urinating. Then stop urinating mid-stream. The muscles that you use to stop the flow of urine are the Kegel muscles. Another way to help locate the Kegel muscles is to insert a finger into the vagina and try to make the muscles around your finger tighter.

Kegel exercises are easy to do and can be done anywhere without anyone knowing.

First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra.

If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds. Repeat this exercise 10 to 15 times each session. Try to do this at least 3 times a day.
Kegel exercises are most effective when done regularly.
Your doctor may want you to try doing your exercises with biofeedback

TIME TO EXPECT RESULTS : It depends on the discipline, behavior and anatomical features of each individual. Kegel exercises will produce some changes on the muscles around the urethra and pelvic floor in some weeks. With a good discipline, routine for exercises and diet you can expect to see some changes in your incontinence symptoms in about 2 to 3 months.

COST : FREE

RATES OF CURE : There is not a rate of cure established for Kegel exercises and cure of your stress incontinence.

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