The Kegel Queen, a registered nurse, describes how Kegel exercises — only when performed correctly — can help with pelvic organ prolapse (cystocele, rectocele, or uterine prolapse), without surgery.
Please visit www.kegelqueen.com to learn more.
Any health information provided by the Kegel Queen or her support team is educational. It’s not medical advice, and it’s not a substitute for medical care. Read our full medical disclaimer here:
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Women can do Kegel exercises to ensure that pelvic floor muscles become stronger.
Kegel exercises are done by women to ensure that pelvic floor muscles become stronger. Several factors can negatively impact on the pelvic floor in women including obesity, aging, etc. Watch Selvambigai, physiotherapist in Kauvery Hospital, explain about the pelvic floor muscle weakness and how to make the muscles strong. She suggests three essential exercises to be done at home. You can do these exercises by yourself, and if guidance is needed, you can consult a physiotherapist.
0:09 What is Kegel Exercises?
0:31 What causes pelvic floor damage?
1:20 How to do Kegel Exercises
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There are numerous sexual health benefits to Kegels. Using Kegel exercises for vaginal tightening and to strengthen your pelvic floor muscles can improve overall intimacy.
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Want to learn how to do Kegel Exercises correctly? Here it is! This video outlines some cues and visualizations to help you connect with your pelvic floor so you can finally do a kegel exercise correctly and effectively. Ultimately a pelvic floor physiotherapist is your best tool but there is a lot you can do on your own!
Kegels work when they are done correctly and consistently and coordinated with movement.
Studies show that most women are doing kegels incorrectly and stop because their symptoms don’t improve. Simply telling someone to ‘do kegels’ is not enough. People need visualizations, cues, instructions on how and why and also guidance on how to add kegels to movement.
Doing kegels at every red light doesn’t transfer to real life (especially if the kegels are done incorrectly).
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The pelvic floor muscles are incredibly important for pelvic health and function, especially during pregnancy. During pregnancy, women may experience incontinence, increased abdominal pressure, and back and pelvic pain. After birth, many of these issues may persist.
Training the pelvic floor muscles can help reduce issues with leakage, improve support of the pelvic and abdominal muscles, and help in reducing back and pelvic pain for women preparing for pregnancy, pregnant women, and postpartum women.
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Podcasts on Pelvic Floor & Pelvic Health
Pelvic Health with Dr. Sarah Haag
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Pregnancy & Post Partum Rehab with Dr. Meryl Alapattu
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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Sit comfortably on a chair with your knees hip distance apart. Imagine that you are trying to stop your flow of urine mid-stream at the same time as stopping yourself from passing wind. The feeling is one of squeeze and lift around your front and back passages. You may feel more happening at the front or conversely around your bottom. As long as you can feel a tightening in at least one of these areas, you will be exercising your pelvic floor. Try to avoid pulling in your tummy, squeezing your legs together, tightening your buttocks or holding your breath. Send your breath into your abdomen, and on exhalation gently squeeze and lift with your pelvic floor muscles. Practice a few times and then try and maintain this lift as you continue to inhale and exhale. Strengthening your pelvic floor while continuing to breathe naturally can help with stress incontinence when coughing or sneezing.
Rehab My Patient is exercise prescription software used and loved by many therapists around the world. Please go to www.rehabmypatient.com to find more info about our software and start your free trial!
For members of the public, go to www.rehabme.com for more information on exercises.
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DIET WORKOUT PLAN =
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1 session 3 type workout
WARM UP BEFORE EXERCISE 👇👇
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other times multiply vegetables, fruit & meat
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Pelvic floor exercises are also commonly called Kegel exercises. They are exercises that you can do to make the muscles of your pelvic floor stronger. For FREE Postpartum workouts visit
This video is just one of many PF workouts I have for you.
For more FREE #PelvicFloorExercises and workouts visit
Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home. The hard part is doing them correctly. This is why I will show you step by step how to master Kegel exercises.
What are Kegel Exercises?
Kegel exercises are exercises that you can do to make the muscles of your pelvic floor stronger.
Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home.
Kegel Exercises are Pelvic Floor Exercises.
They are promoted as the starting point for building pelvic floor strength. You must learn how to correctly strengthen your pelvic floor muscles.
During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened. This can cause incontinence.
If you strengthen your pelvic floor then you will be helping to prevent, or reduce, the severity of incontinence. Continue doing your Kegels all the way into your third trimester.
Kegel exercises can help to protect you from leaking urine during and also after your baby is born.
Kegel Exercise Tips
1. Perform these exercises slowly, with control.
2. Think about gently activating your pelvic floor not ‘squeezing’ or ‘clenching’.
3. Only complete as many repetitions as you feel comfortable doing.
More is not better, it is all about quality and technique.
4. If you are unsure whether you are performing the pelvic floor exercises correctly, book in with a women’s health physiotherapist.
5. A physiotherapist will be able to tell you if you are activating correctly. And whether there are aspects of your pelvic floor you need to work on.
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How Do I Perform these Exercises?
Learning how to do Kegel exercises can be difficult for some. Unlike other strengthening exercises where you distinctly see and feel the muscle being worked.
It takes some practice to perform Kegels correctly. But once you know what the movement feels like, aim to perform Kegel exercises 3 times a day.
I want you to breathe deeply and relax your body when you are doing these exercises.
Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
Some exercises place more stress on the pelvic floor than others.
So, it’s important you learn what to do, and what not to do.
Discuss any concerns with your doctor prior or women’s health physiotherapist to commencing exercise. This ensures that all exercises and activities are appropriate for you.
When you perform pelvic floor exercises you must use the correct technique to ensure maximum benefit.
In my classes, as well as in my online program, I will show you how to effectively activate your pelvic floor muscles.
I will also provide you with pelvic floor routines that consist of short and long holds. I show when you are activating pelvic floors incorrectly.
The key is to learn how to ‘let go’ and disengage your pelvic floor. Watch this instructional video below on pelvic floor.
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I will help you to get pregnancy fit, prepare for birth, prevent pregnancy aches and pains, and provide you with convenient at-home workouts when pregnant.
As a mama, my Core Rehab program will help you recover after childbirth and re-gain your fitness and body confidence. I am confident PregActive will help you become a healthier, happier you.
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⭐️ Physical therapist and Pilates teacher Jessica shows you her top three pelvic floor exercises! These exercises for pelvic floor muscles can be done every day to help with pelvic floor dysfunction symptoms such as weakness, pain and incontinence. Pelvic floor physical therapy exercises can help you feel strong and confident again! ⭐️
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⭐️ Join my UNLIMITED program and get immediate access to over 200 workout videos you can do anywhere and anytime! Members get two new workouts every month that aren’t available anywhere else and a monthly workout calendar telling you what to do every day for the best exercise program. You also get full length versions of your favorite YouTube videos, monthly healthy recipes and a supportive and encouraging community. Join here 👉🏼
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability.
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