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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.

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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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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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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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