How to Kegel with Physical Therapist guidance for correct technique from Michelle shares her expertise in showing you correct Kegel technique and exercise prescription for strengthening.
Episode 3 in the ‘How to Kegel’ series helps women understand and exercise correctly for stronger pelvic floor muscles. Kegel exercises are known to improve pelvic floor strength and pelvic floor support. Knowing how to kegel correctly can help women exercise effectively to improve bladder problems (bladder leakage), bowel problems (faecal incontinence), poor sexual sensation and response and reduce pelvic prolapse symptoms.
Knowing how to kegel in sitting or standing involves:
– Attending to your posture to ensure the normal inward curve in the low back
– Identifying your pelvic floor muscles in and around your three pelvic openings
– Exercising these pelvic floor muscles to perform an inward pelvic lift and squeeze
– Maintaining your pelvic floor muscle contraction
– Relaxing your pelvic floor muscles back to their normal resting position
– Resting briefly before attempting your next kegel exercise
– Breathing normally throughout this exercise.
To strengthen your pelvic floor muscles with Kegel exercises:
1. Perform your pelvic exercises daily
2. Hold every exercise attempt for up to 10 seconds at a time
3. Relax and rest for 15-45 seconds between exercises
4. Repeat up to 8-12 kegel exercises in a row, 3 times a day
5. Kegel exercises can be done lying down, sitting or standing.
Studies show that it can take up to 5-6 months to strengthen weak pelvic floor muscles. Kegel exercises are important for women to do regularly lifelong for their pelvic floor health.
‘How to Kegel’ Health Professional Series:
Episode 1: What is a Kegel?
Episode 2: How to feel your Kegels
Episode 3: How to strengthen your pelvic floor
Episode 4: Beginner’s Kegel workout
Episode 5: Advanced Kegel workout
For further information visit Michelle at
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