do you think this exercise will
strengthen your pelvic floor
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unfortunately the answer's no
while this exercise is really great for
strengthening your buttock muscles it
won't strengthen your pelvic floor and
it'll just really waste your time if
that's why you're doing it
now today i'm going to guide you step by
step through kegel exercises that won't
waste your time and will strengthen your
pelvic floor
this guide is suitable for you if you're
a beginner starting out
or if you're a little unsure about doing
your kegels
now today we're going to cover the best
kegels position to start with
and then we'll go through how to do your
kegels step by step
we'll take a look at how many kegels to
start with and also how long you need to
wait for results
so when you're starting out the best
position for doing your kegels is the
one that can really fill your exercises
it's often really quite hard to feel
your kegels so getting getting yourself
in the right position can really help
you when you're starting out
so you might like to try your exercises
in any of the following positions and
see which one works best for you so you
can try perhaps kneeling on all fours
lying prone on your tummy
lying on your back on your side with a
pillow between your knees or sitting
which is the position we're going to
start with today
now let's get started with your
exercises
your pelvic floor muscles are here
between your legs where you sit
now looking at the same view on this
model
you can see how the pelvic floor muscles
wrap around the three openings in your
pelvic floor
you can see them here at the front
around the urethra and the vagina and
you can also see them here circling
around the anus at the back
we're going to be exercising all these
muscles together now
now here are the three steps for doing
your kegel exercises correctly
i'll guide you carefully through each
step and then we'll put all the three
steps together i want you to start by
moving forward away from the back of the
chair that you're sitting on now
i'd like you to lift your chest
and keep the inward curve in your lower
back like this
so you're sitting tall here your chest
is lifted like this and you have an
inward curve in your lower back
now here's the first step
try to tighten your anus
like this if as if you're stopping gas
from passing you should feel your anus
tighten but your buttocks should stay
relaxed
so try that now try to tighten the anus
squeeze shut but if you notice that
you're moving up and down like this
you're using your buttocks and that's
not the right thing to do try to keep
them relaxed because that can make you
actually think that you're doing the
exercise when you're not
now try again
tighten your anus and try to lift it
inwards as if you're lifting it upwards
towards your navel as well as squeezing
it shut
you should feel a squeezing and lifting
sensation around your anus now relax
around that area
and back to resting
how did you go with that hopefully you
could feel a tightening sensation and
this is part of your kegel exercise
now step two can be a little tricky so i
need you to listen really carefully
i want you to tighten and squeeze the
entrance to your vagina
as if you're closing it shut
all right let's try that try to tighten
around the vagina but also try to lift
it inwards as if there's a string
drawing up from the top of your vagina
up inside towards your navel
okay so see if you can draw that up and
in
and you might feel your anus tighten and
your lower belly tighten too
that's exactly what you want to happen
now relax back down to
resting so if you're having trouble
feeling this exercise try rolling up a
hand towel and sitting on it like this
this can make it much easier to feel
your kegel exercises
now step three here's your final step so
stay with me when nearly there
this time try to tighten or imagine
you're tightening the area in front of
your vagina where your urine comes out
imagine that you're stopping or slowing
the flow of urine
can you tighten this area
this can be a little difficult to feel
especially at first
you might also feel your anus and vagina
tightening too and if you can that's
great
now relax back down to resting take a
nice deep breath in
and out
and now let's combine all three steps
together
this is a correct kegel exercise start
by sitting tall
breathe normally
now tighten your anus and vagina and
lift them both inwards and upwards
inside towards your navel now at the
same time try to squeeze
as if you're stopping the flow of urine
at the front
do these actions all together all at the
same time
and now relax back down to resting
take a deep breath in
and out
how did you go with that kegel exercise
could you feel your pelvic floor muscles
contracting
if you're a beginner try not to be too
hard on yourself because kegels can be
really hard to feel especially when
you're starting out but once you can
feel the muscle tightening you'll be
well on your way to strengthening your
pelvic floor let me know below if you
have any questions about how to feel
these exercises i'd really like to know
now how can you know if you're doing
this exercise correctly when you're
starting out well there's a couple of
ways and these are quick easy ways you
can try at home
you can try to stop or slow the flow of
urine but just do this once a week and
just as a test not as a regular exercise
you can also test some of these muscles
by tightening to stop passing gas when
you feel the urge to pass gas
the video linked above helps you to fill
your kegels so you may like to watch
that exercise too if you're still unsure
about how to do your kegel exercises
technique how many kegels should you
start out with
well when you're starting start the
first couple of days just doing one or
two gentle kegel exercises in a row and
really try to focus getting your
technique correct this is the most
important thing you can do at first
then as your technique improves you
might be able to do a few more kegels
and you might be able to hold those
exercises for a little bit longer if you
can try not to worry about doing strong
exercises just yet technique is far more
important
you may like to subscribe below to catch
my kegel strength training video that's
coming up in the next few weeks
now if you can do two kegel exercises in
a row for three seconds
that's the number of exercises you start
with two exercises in a row and holding
each exercise for three seconds
try to repeat this routine three times a
day
ultimately you're working towards doing
your kegels following this recipe
eight to ten exercises
up to ten seconds for each exercise and
resting for about six to ten seconds
between each exercise and you try to do
that exercise routine two to three times
a day on most days of the week now some
women will notice improvements within
the first couple of weeks of starting
their exercises while other women will
find it can take five to six months to
actually get full strength gains
particularly if starting out with weak
pelvic floor muscles
thank you for watching today i really
hope this guide helps you get started
and feel a lot more confident about
doing your kegel exercises now don't
forget to give this video the thumbs up
below if you found it helpful and
subscribe for my upcoming kegel strength
training video i'll see you next time
goodbye for now
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you