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Easy Kegel How-to — The Doctors

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The Doctors’ “V-team” discusses the benefits of Kegel exercises and shows you an easy, “idiot-proof” way to do them.

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Top 5 Pelvic Floor Exercises

These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn’t take a lot of movement to work them, so it’s best to start with a little and slowly work up. Watch more pelvic exercises here:

The pelvic floor is a group of small muscles along the floor of the pelvis. They help support organs in the pelvis and help with stability in the hip area.

The first exercise is going to be a pelvic tilt. When done correctly, you are not using your legs to tilt at the pelvis, just your pelvic muscles.

Then you can progress to doing pelvic clocks. It’s just like it sounds by imagining you have a clock on your tummy. Then you can tilt at different angles of the clock.

The next exercise is a progressive movement, so you can start with each movement at a time. Place a ball in between your knees. Go into a pelvic tilt and squeeze the ball. If those are easy, then lift your feet to where your hips and knees are at about a 90-degree angle. Then if that’s easy, you can place your hands on the front of your thighs to also activate your hip flexors by pushing into your hands. Try to keep your tilt the whole time.

The last two exercises focus on the obturator internus muscle. It also attaches to the femur bone to help with stability. So it’s a great general hip exercise as well. Place the ball in between your knees again, and while you squeeze into the ball, push your feet outward without moving them with an isometric squeeze.

Finally, wrap a belt or strap around your ankles, and roll onto your stomach. Bend your knees so your feet are up toward the ceiling. Push out into the belt like you are pushing your feet away from each other, and at the same time tighten your core by tucking your tailbone in.

4 Best Positions to do Kegel Exercises Physical Therapy

Here are 4 of the best positions to do Kegel exercises for beginners with Physical Therapist Michelle Kenway from Best positions include lying and sitting down. Timestamps below help you choose the best position for Kegels if you’re a beginner.

For more Kegel Exercise videos:
– Kegels Workout for Beginners
– How to do Kegels

Can you help others do Kegels for beginners and transcribe this video to a language other than English?

Thank you!

The 4 Kegel positions shown in this video involve lying down and sitting. The lying down positions reduce the force of gravity on your pelvic floor sometimes making Kegels easier. The sitting Kegel exercise positions shown in this video can help you feel your pelvic floor muscles working against gravity.

Ultimately the goal of pelvic floor training is to progress to doing your Kegels into standing position so that your pelvic floor muscles work well when you’re upright (when you need them most).

The 4 best positions to do Kegel exercises demonstrated in this video are:

1. Lying down on your back (knees bent or straight)
2. Side lying
3. Lying on your stomach
4. Sitting on an exercise ball or on a chair with good posture and no back support

Best Sitting Position to do Kegels

Your sitting posture during Kegel exercises affects the success of strtengthening.

Your Physical Therapist will encourage you to sit using tall posture during Kegel exercises.

Sitting with your back away from the back rest of the chair with an inward curve in the lower back involve greater pelvic floor muscle activation than supported sitting against the chair. (1)

Pelvic floor muscle activation progressively increases from lying down, to sitting and then standing positions. (2)

It’s important to progress Kegels from lying down into upright anti gravity positions since your muscles strengthen best in the posture in which they are trained. (3)

This is why women who commence Kegels training lying down are usually progressed into sitting and standing positions by their Physical Therapist.

References:
1. Sapsford R, Richardson C, Stanton W. (2006) Sitting posture affects pelvic floor muscle activity in parous women: An observational study. Australian Journal of Physiotherapy. Volume 52, Issue 3, Pages 219-222.

2. Vereecken R, Derluyn J, and Verduyn H. (1975) Electromyography of the perineal striated muscles during cystometry. Urology International 30: 92–98.

3. Wilson G, Murphy A, Walshe A. (1996) The specificity of strength training: the effect of posture. Eur J Appl Physiol. 73:346–352.

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Kegel Exercises Routine that Strengthens your Pelvic Floor

Kegel exercises for women that recover your strength with Physiotherapist Michelle from This real time Kegels routine is research-based so you know it works! This daily routine guides you through the correct number of Kegels for strengthening along with the right timing to help you get maximum benefit from exercises.

Get Michelle’s free App for convenient access to all her videos at for your mobile phone or tablet.

Kegels for Women Benefits

This exercise routine helps you regain:
* Bladder and bowel control
* Prolapse support
* Sensation

Kegels Strength Training for Women Training Guide

1. Kegels Technique
* Start in the position that provides you with the best sensation for your Kegels; lying down, sitting upright or standing
* Contract your pelvic floor muscles explained in this video
* Start with gentle exercises holding for as long as you can
* Relax and briefly rest your pelvic floor muscles between every exercise
* Increase the strength of your Kegel exercises when you can

2. Kegels Daily Routine
* Start doing up to 8-12 long Kegel exercises
* Maintain each exercise for as long as you can up to 8 seconds duration
* Next practice 4 quick strong 1 second Kegel exercises in a row

This daily routine can be performed 3 times daily on your training day. Try to do your exercises on 5 training days per week as part of your regular Kegels routine.

#kegelsforwomen #kegelexercises #Kegelsroutine

Resources

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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

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How to Cure Urinary Incontinence with Kegel Exercises

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Bob and Brad discuss how kegel exercises can help cure urinary incontinence.

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Better Kegels: How to do kegel exercises, and why they work

Kegel exercises can help build pelvic floor strength. The motions are designed to squeeze the muscles you would use to stop urinating or passing gas and strengthen them over time. Learn how kegels work and the right way to do a kegel exercise for results.

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Ben Wa Balls 101 – How to Use Kegel Balls to Strengthen Pelvic Floor

Here’s a reality every woman should hear: Your vagina can get weaker. Simply getting older or having children can do a number on your pelvic floor muscles, which support your uterus and bladder by spanning the bottom of your pelvis. Cue the unpleasant side effects, like urinary incontinence and painful sex. That’s where ben wa balls, a.k.a. kegel balls, come in handy. These little balls can be inserted into your vagina to help you perform pelvic floor strengthening exercises, or moves that involve clenching your pelvic floor muscles and releasing them, explains Jessica Shepherd, M.D., an OB/GYN based in Texas. Think of them as little weights for your vagina. Not sure if they’re right for you? “Anyone can use them with proper care,” Dr. Shepherd says. Here’s what you need to know about ben wa balls, how they work, and how to pick the best ones.

What are ben wa balls, exactly?Ben wa balls are small weighted balls that you insert into your vagina, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies. “They come in various sizes, ranging from ones the size of a marble to those that are two inches in diameter,” she says.They’re available in different styles, but usually include one or several balls strung onto a cord, says women’s health expert Jennifer Wider, M.D. While these balls were originally designed to help strengthen pelvic floor muscles, Dr. Shepherd says some women also use them as sex toys.So, how do ben wa balls work?Like any strengthening exercise, you’ll want to start with smaller weights and work your way up, Dr. Shepherd says. Before you insert the balls, it’s crucial to wash your hands and make sure the balls are cleaned well too. Then, insert them into your vagina “with a lot of lubrication,” Dr. Wider says. “Make sure to have access to the pull or string, so they can removed easily,” she adds.

Insert the balls, and your pelvic floor muscles will hold them in place, Dr. Greves says. “You put them in and squeeze,” she says. When you clench your pelvic floor muscles (remember: the ones you use to pee), it’s basically like lifting weights down there. When you’re finished with your pelvic floor workout, the balls should come out without much effort, Dr. Wider says. But if you’re getting some resistance, try relaxing or bearing down like you have to go No. 2.After you remove them, make sure you wash your balls well with fragrance-free soap and water to keep your vagina happy and healthy. “You can occasionally sterilize them by placing them in a bowl and pouring boiling water over them for a few minutes,” Dr. Shepherd says.Are the benefits of ben wa balls legit?There are a lot of claims around the benefits of using ben wa balls, but there isn’t really good, scientific evidence to back them up. That doesn’t mean they can’t help—it just isn’t something scientists have been racing to study.Also, while pelvic floor exercises can help strengthen your vagina, you’re probably already using your pelvic floor muscles more than you realize. Core-strengthening exercises like crunches, lunges, and leg lifts, can work the same muscles, Dr. Wider says.That said, plenty of people swear by ben wa balls, and they definitely have their perks. “They’re easy to use and you can use them at home,” Dr. Shepherd says. They can also help provide a guide for your pelvic floor muscles, kind of like a personal trainer for your vagina, Dr. Wider adds.While a lot of the focus on ben wa balls is about decreasing your risk of peeing yourself and overall pelvic floor health, “some people claim they can increase sexual pleasure and the power of an orgasm,” Dr. Wider says. Do ben wa balls have any risks or side effects?“Whenever you insert anything into your body, there is a risk of infection,” Dr. Wider says, especially if the balls aren’t cleaned properly.You can also tear vaginal tissues if you don’t use enough lubrication or try to force the balls in. And it’s possible—but not common—to develop temporary strain from using ben wa balls if you use them too often and at too high a weight for your body, Dr. Greves says. That’s why she recommends starting slowly with the balls and using them for about five minutes at a time, before working your way up to 15-minute sessions. “Starting off gradually to see what you can tolerate is better,” she says.“There are definitely some people who should have a conversation with their doctor before using ben wa balls,” Dr. Greves says. She says it’s important to check in with your OB/GYN if you have an IUD, recently had pelvic surgery, are pregnant, or have regular pelvic pain, to make sure ben wa balls are a good fit for you and your body. What should you look for in ben wa balls?Ben wa balls are made of different materials, but “non-porous is best,” Dr. Greves says. That means glass, metal, or medical-grade silicone is ideal,…

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The Best Kegel Exercise Equipment for Bladder Control

Pelvic ground disorders can result from a combination of things that consist of weight problems, vaginal childbirth, having a hysterectomy and getting older. Increased stress at the abdomen, shifting or lifting heavy objects and straining of bowel actions can result in pelvic floor problems. Using kegel exercise equipment may provide a quick and safe powerful way to quick improve the pelvic muscular tissues.

When the pelvic floor muscle tissues are weak, the hazard is greater for involuntary leaks. Kegel activities reinforce the pelvic floor muscular tissues that hold up and help the bladder. Regardless of motive or age, kegel exercises are a holistic and diagnosed way of controlling urinary incontinence. There are numerous kegel exercise devices that can help strengthen the muscle groups.

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Kegels Exercises for Women – Complete BEGINNERS Guide

Learn how to do Kegel exercises for women that will strengthen your pelvic floor muscles and get results. This complete Kegels for beginners guide is presented by Pelvic Floor Physio Michelle, author of international best selling books for pelvic floor safe exercises for women.

#kegelexercisesforwomen #pelvicfloorexercisesforwomen

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International Best Selling Pelvic Floor Recovery Books by Michelle Kenway

1. Pelvic Floor Safe Exercises for Women

2. Prolapse Exercises – Inside Out

This Kegel exercises for beginners video guides you step by step through:

1. The Best position to start with
2. How to do Kegel exercises and I’ll guide you step by step,
3. How many Kegels you should start out with and
4. How to know if you’re doing your Kegels correctly and
5. How long for results

Part 1. Best Kegels Position

When you’re starting out, the best position for doing your Kegels is the one that you can really feel your exercises including:
*Kneeling on all fours
*lying prone on your tummy
*Lying on your back
*Sitting

Part 2. How to do Kegels

Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles wrap around the 3 openings in the female pelvic floor.

There are 3 steps for doing your Kegel exercises correctly.

Step 1.

The first step involves tightening the anus as if stopping gas from passing. The anus tightens and buttocks should stay relaxed. Tighten the anus and lift it inwards to feel a squeezing sensation around your anus.

Step 2.

Tighten and squeeze the entrance to the vagina as if you’re closing it shut and at the same time try to lift your vagina inwards.

Step 3.

Tighten the opening where the urine comes out. You may feel the anus and vagina tightening, if you do this is correct

Now relax your pelvic floor muscles back to resting.

Combine steps 1-3 for correct Kegel exercise technique

*Sit tall
*Breathe normally
* Tighten your anus and vagina, lift them both in and upwards towards your navel and tighten and squeeze as if you’re stopping the flow of urine at the front
*Relax your pelvic floor back to resting

Test your Kegels:

1. Stop or slow the flow of urine but do this as a test and not an exercise and only once a week.

2. Tighten your pelvic floor as if to stop passing gas when you feel the urge.

How Many Kegels for Beginners?

Start out during the first couple of days doing 1-2 doing gentle Kegel exercises in a row. Focus on correct technique correct. As your technique improves progress by doing a few more Kegels and start to hold your exercises a little longer.

If you can do 2 Kegels in a row for 3 seconds, this is the number of exercises you start with, 2 exercises holding each exercise for 3 seconds. Take a break of up to 10 seconds before doing your next exercise.

Try to repeat this routine 3 times a day.

Kegels Training Recipe – Intermediate
*8 -12 Kegel exercises
*Up to 10 seconds/exercise
*Rest for 6-10 seconds
*Repeat 2-3 times/day
*Most days of the week

How Long for Strength Results?

Some women notice improvements within a couple of weeks of starting their Kegels however it can take 5-6 months to fully strengthen pelvic floor muscles if they’re weak to start with.

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Music by Aiden Kenway: Lights by Sappheiros Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: Music promoted by Audio Library
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

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