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The pelvic floor muscles, or kegel muscles, help us hold in urine, gas, and stool and also help with orgasm and erection. These are important muscles:)
These are also muscles that lots of people have difficulty finding and using.
This video shows you how to find and use these muscles correctly. Join me today for a kegel exercise beginner workout.

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3D Visualization of Kegel Exercises as a non surgical treatment to reduce the consequences of Female Urinary Incontinence.

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Ciężarki do ćwiczeń Kegla: Intymna róża | Przejrzeć
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Kǎi gé ěr yùndòng chóng liàng: Qīnmì de méiguī |pínglùn
Pesas de ejercicio Kegel: Rosa íntima | revisión

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How to do Kegel Exercises
Make sure your bladder is empty, then sit or lie down.
Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.
Relax the muscles and count 3 to 5 seconds.
Repeat 10 times, 3 times a day (morning, afternoon, and night).

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During pregnancy, the pelvic floor muscles that support the bladder, bowel and the uterus of a woman weakens, causing leakage or bowel incontinence after childbirth. The best way to strengthen pelvic muscles is to practice postnatal Kegel exercises.
Kegel exercises prove to be beneficial before a normal delivery and after, both. In this video, you will learn how to locate your pelvic floor muscles and how to perform Kegel exercises correctly so that you can strengthen the muscles that support your uterus, bladder, and bowel. Try out these pelvic floor muscle exercises after pregnancy to notice the difference!

KegelExerciseAfterDelivery #KegelExercisesAfterGivingBirth #PostpartumPelvicFloorExercises

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Disclaimer:
Any information provided in this video is for informational purposes only and should not be considered as a substitute for advice from a doctor or any health professional. We strongly recommend seeking medical advice before proceeding.

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An animated video depicting normal pelvic floor
function vs pelvic floor dyssynergia. Describes the goal of pelvic
floor training in the Mayo Clinic Evacuation Disorders Program.

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Strengthen your pelvic floor muscles with Kegel exercises for beginner women. Perfect for after pregnancy which has many health benefits, especially after your pregnancy. We explain what Kegel exercises are and who you can do the at home or in your gym.

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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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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.

Related Videos:

7 Best Pelvic Stabilization Exercises:

7 Best Pelvic Stabilization Exercises (Moderate):

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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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