Hi ladies, I'm Michelle, and welcome to your Kegels morning workout. Well,
it's a lovely morning here, and I thought we'd take the opportunity to go through a quick morning
workout so that you've actually made a really good start to your day with your Kegel exercises. So
let's get started at home or wherever you are. We're doing this in sitting this morning. I'm
on an exercise ball here, but you could just as easily do this on a chair. If you're on the chair,
sit forward away from the back of the chair. So sit yourself nice and tall,
lengthen through the crown of your spine, relax your shoulders back and down,
visualize your pelvic openings, the three passages, the opening in the front,
middle and back. I’m going to start a lift and squeeze, a strong squeeze and lift. We're going
to be doing a combination of long exercises and short exercises throughout this little workout.
So let's get started now with the first long exercise. So squeezing me through the back middle
and front passages, go squeeze and lift holding one, two, keep lifting, three, four, keep lifting,
five, six, strong as you can, seven, eight, relax down, let your pelvic floor muscles go,
and we're going to repeat another one straight away. Ready? And go. Strong
front middle and back passages, go, strong lift squeeze, one, two, keep lifting, three, four,
keep breathing, five, six, seven, eight, and relax down, relax through your pelvic floor,
let everything relax back down to resting, take a nice deep breath in and out. Remember,
it's not your buttocks squeezing, it's not your tummy drawing in strongly, it's in and
around your pelvic opening. Let's do two quick exercises now. Ready? Quick squeeze
lift and lower. Here we go. Strong squeeze lift, go up, and down inside, and again,
squeezing and lifting up and relax down, there are muscles inside lifting and lowering down.
All right, another two long ones. Ready? Set your posture, nice and tall. Go strong. One, two,
three, four, keep going, five, you can do it, six, seven, eight, and relax down and rest. Next one
coming up, take a deep breath in and out, here we go, drawing up and closing and squeezing lifting
one, two, keep going, three, four, and five, six, as high as you can, seven, keep lifting,
eight, and relax down and rest. Your car next to two fast ones. Go strong. Squeeze lift and down,
and again, strong squeeze lift and down, and have a breather. We're nearly halfway. Roll your
shoulders up and around. Reset your posture, thinking nice and tall. If you'd like to,
you could actually lean forward if it gives you better sensation through the bore, through your
pelvic floor you can lean forward maybe for the next trip. Ready? Let's go. Strong lift
and squeeze, one, two, keep lifting, three, four, you can do it, five, keep breathing, six, seven,
eight and relax down slowly if you can, literally relax and take a break. And don't worry if you're
only doing a couple of seconds at a time, just do what you can do at home, that's fine.
Let's go again, strong, go one, two, inside three, four and five, keep going, six, seven, eight,
and rest and relax right down. Okay, big breath in and out, two quick ones, here we go. Squeeze
and lift, go and down, and again, strong squeeze and lift, up, inside and down, and relax. We've
got one more round to go, we are nearly there. So roll your shoulders up and around, reset through
your posture. If you want to lean forward, you can. If you want to sit upright upright for my
next set. This is the last set. Ready? And go, strong lift and squeeze, one, two, three, come
on you can do it, four, keep breathing, five, six, keep lifting, seven, higher, eight and relax down.
Have a breather and next one, go lift one, two, three, four, and five, six, keep going, seven,
eight, and rest and relax down. I've got a couple of quick short ones to go. Let's just say, we can
do to four to finish off. Ready? And go, squeeze, one and down inside, two strong as you can risk
and down, three, lift it and down, and one more time, lift and squeeze and down, and take a break.
So that's it. That's all you need to do this morning. Ideally, if you're strength training,
you can do that a couple more times during the day, so we've done our long hold and basically,
we've been holding ours for about six-seven seconds. Ideally, you're trying to hold them
between three to 10 seconds every hold you do. So you're doing your long holds, we've got eight
repetitions, and trying to do eight to 10 of your really fast contractions every day as well.
So I hope that it helps you with your pelvic floor strengthening at home. You can check
out our playlist here. Just above here, if you'd like to get some more Kegel exercises,
visit me at pelvic exercises, I look forward to exercising with you again soon. Bye for now.