Tag: kegel exercises

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“Traditional Kegel exercises have a number of shortcomings…” Dr. Nathan Guerette, The Female Pelvic Medicine Institute of Virginia, Richmond, VA

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In this video I will be discussing how to do kegel exercises for women, How to do Kegel Exercises that Strengthen Your Pelvic Floor. Also step by step guide to performing Kegel Exercises.

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Kegels are often prescribed but rarely taught so most women are doing them incorrectly.

Kegels DO work when done correctly, consistently and coordinated with movement. But before the movement….you need to learn the basics. Come join me in my Buff Muff App www.vaginacoach.com/buffmuffapp

This video will help you understand what a true kegel really is, how to do one correctly and offer you different visualizations to optimize your engagement.

Thank you so much for watching! Every Woman Needs A Vagina Coach! Please make sure to LIKE and SHARE the video and SUBSCRIBE to the channel for the best fitness and wellness advice south of your belly button.

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If you are not pregnant check out my Kegel Mojo Program

You can also join my next 28 Day Kegel Challenge

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The BACKLOOP is a truly portable spinal decompression device that is particularly effective at targeting disc protrusions and disc herniations. The Backloop allows you to prevent spinal degeneration from starting, because it induces motion into the spine and its discs. Using the Backloop as directed decompresses the spine because of the pumping action of the discs, (similar to a traditional decompression traction table) as shown on the youtube video …….An inversion table which simply stretches the spinal muscles, ligaments and discs, without the pumping action, is not performing decompression. If it did they would have live action video fluoroscopy demo on video! Spinal decompression helps everyone by improving flexibility and posture. The Backloop is only 4 lbs. and installs in 1 minute, and treatments only take a few minutes a day.

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3 Minute of Kegel Exercises Before Sleep
Wake up strong in morning
How do Kegels make you tighter?

What are the advantages of Kegel exercises?
Kegel exercises strengthen the pelvic floor muscles, which support the bladder and control urine flow. People with weakened pelvic floor muscles may have trouble with incontinence

How long does it take to see results from Kegel exercises?
How long does it take to see results from Kegel exercises? Patients commonly experience results, such as improved urinary continence, within three to six weeks of regularly performing Kegel exercises.
How many Kegels should you do a day?
Try to work up to one set of 10 Kegels two to three times a day. Kegels aren’t harmful. In fact, you can make them a part of your daily routine. Do them while you’re brushing your teeth, driving to work, eating dinner, or watching TV.

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Focus on concentration, breathing and exercising the perineum muscle for the later stage of your pregnancy. These will give strength and prepare your body for delivery. All dad-to-be can also involve in these exercises.

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3 simple kegel exercises against pelvic pain and incontinence.

Hello and welcome to Always Fysio. In this video I would like to show you 3 simpele kegel exercises, or pelvic floor exercises that you can do at home to reduce pelvic pain and incontinence. Usually pelvic pain and incontinence starts during or after pregnancy. However, it can also be caused by weakening of your pelvic floor muscles, overweight or old age.

I will explain to you what happens during the pregnancy and why your pelvic pain starts to occur since this is the most common cause of pelvic pain and incontinence. During pregnancy the hormone relaxin is released to loosen up the ligaments in your pelvis to make room for the baby to be born. Your pelvis is formed by 4 bones: Your hip bones on the side, your sacrum and tailbone on the back. These bones are connected together through several ligaments. During childbirth, your pelvis get separated by the pressure of the baby, stretching the ligaments. After the childbirth, the ligaments don’t entirely go back to their original length. This causes instability in your pelvis because the bones are able to move more.

This instability is usually countered by your pelvic floor muscles. They are located here running from your sacrum to the front of your pelvis. Because of your pregnancy the balance in your pelvis is changing. You pelvic floor muscles aren’t capable of stabilizing your pelvis anymore. This causes overuse of the muscles in your pelvis. The overuse causes pain in your pelvis and your lower back. This is why the first exercise restores the stability of your lower back. Your pelvis and lower back work together against pelvic pain. Insufficient strength of your pelvic floor muscles also causes incontinence problems.

To restore the stability in your pelvis, you need to strengthen your pelvic floor muscles, so they compensate the lack of function of the ligaments in your pelvic girdle. The following kegel exercises are designed to increase the strength of your pelvic floor muscles to reduce the pelvic pain and incontinence after pregnancy. With these kegel exercises, you will learn your pelvic floor muscles to react faster on movements of your pelvis. This reduces the overuse of your pelvic floor muscles and also reduces incontinence. Perform these exercises exactly as I explain them to you. Repeat them twice a day, every day. You should feel a difference within 2 weeks.

This is how to perform the kegel exercises:

Kegel exercise 1:
Lie down on your back. Bend your knees and lay your arms beside you. Now lift up your pelvis 10 times. If this is to easy, you can lift up your pelvis and hold it high for 10 seconds. If this is also to easy, you can place your hands on your chest and lift your pelvis 10 times. The final stage is to lift up your pelvis and hold this for 15-20 seconds. This exercise is more to increase the stability in your lower back than that it is a real kegel exercise. However a strong back is essential to increase the strength of your pelvic floor muscles.

Kegel exercise 2:
Lie down on your back and bend your knees. Take a tennis ball and squeeze it very gentile between your knees for 5 seconds. Repeat this 10 times. Try to use a minimal amount of force. You should feel the muscles between your legs in your pelvic area work. If you use to much force, you will also use the muscles in your butt and back. This will make the exercise less affective.

Kegel exercise 3:
Lie down on your back and bend your knees. Now, slowly let your knee go down sideways toward the ground. It should take 10-15 seconds to reach the ground and make the movement as smooth as possible. Repeat this 10 times. You should feel it right in your pelvic girdle area.

Perform these kegel exercises twice a day. They seem to be very easy but you will feel sore the first few days after doing these kegel exercises. Within a week or two the soreness should be reducing and your should feel the effects in your daily live. This is the point where you can also start to train your abdominal muscles and your back muscles.

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Amanda Olson, DPT gives you advice on what to do if you’re cramping when doing kegel exercises.

Stop urinary incontinence, tighten your vagina muscles, reduce vaginal prolapse, and have better sex with Intimate Rose Kegel Exercise Weights. Shop now at

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🛍 If you have been struggling with vaginismus, this video will give you some helpful tips on using dilators to treat the condition. You can find out more about vaginismus here:

I’ve been getting a lot of questions on using dilators as a treatment for vaginismus. In this video, I got through some tips to help with using dilators or with attempting penetration. The dilators shown in the video were purchased from UK Amazon back in 2013 but as you can see only have 4 sizes with the smallest being bigger than a finger.

There are many more varieties of dilator available today, my favorite being the silicone dilators by Intimate rose which you can buy in USA: (this is an affiliate link so I may make a small commission if you make a purchase). Whichever brand you choose, make sure to start with the smaller size and work your way up.

The key message is that you are not trying to “stretch” your vagina but instead trying to communicate safety to your nervous system to encourage relaxation of your pelvic floor muscles. It can be useful to do pelvic floor relaxation exercises before you start such as these:

You can also read this article for more tips on helping to get your nervous system to relax which goes a long way towards overcoming vaginismus:

I’m launching an Overcome Vaginismus course on 18th March 2022, currently on discounted pre-sale: If you are already signed up to the Eight-Phase Training, you will get the Overcome Vaginismus course free:

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

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🧠 LEARN ABOUT PELVIC FLOOR DYSFUNCTION 🧠
Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.

👉🏼 Pelvic Floor Dysfunction –
👉🏼 Incontinence –
👉🏼 Pelvic Organ Prolapse –
👉🏼 Pelvic Pain –
👉🏼 Vaginismus & Dyspareunia –
👉🏼 Fecal Incontinence –

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Find a pelvic floor physical therapist, gynaecologist or other specialist to help you overcome your pelvic floor dysfunction

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