Kegels Exercises for Women - Complete BEGINNERS Guide @michellephysio

Uploaded April 2020 | Updated September 2026, 49 minutes ago

Learn how to do Kegel exercises for women correctly with this beginner pelvic floor exercise guide from Pelvic Health Physiotherapist Michelle Kenway. Follow these step-by-step Kegels to strengthen weak pelvic floor muscles and improve your exercise technique.

If you're new to Kegel exercises, knowing which muscles to tighten and lift can be confusing. In this video, Michelle demonstrates a simple 3-step technique to help you find and exercise your pelvic floor muscles correctly.

You'll learn:
• The best positions for beginners to start Kegel exercises
• How to identify your female pelvic floor muscles
• How to tighten and lift your pelvic floor correctly
• Common Kegel mistakes to avoid
• How many Kegel exercises to start with
• How long to hold your pelvic floor exercises
• How to progress your Kegel exercise routine
• How long pelvic floor strengthening can take

TIMESTAMPS

00:00 Kegel Exercises for Women: Common Mistakes to Avoid
00:50 Best Position for Beginner Kegel Exercises
01:55 Female Pelvic Floor Anatomy: The Three Openings
02:20 How to Do Kegel Exercises Correctly: 3-Step Technique
03:30 How Many Kegels to Do: Beginner Routine and Progression

MORE PELVIC FLOOR EXERCISES
https://www.pelvicexercises.com.au

📘 PELVIC FLOOR EXERCISE GUIDES BY MICHELLE KENWAY (Download Now)

Inside Out – Pelvic Floor Safe Exercises for Women
https://www.pelvicexercises.com.au/product/inside-out-michelle-kenway-ebook/

Prolapse Exercises
https://www.pelvicexercises.com.au/product/prolapse-exercises-ebook/

HOW TO DO KEGEL EXERCISES FOR WOMEN

Your pelvic floor muscles sit at the base of your pelvis and surround the urethra, vagina and anus.

To practise a Kegel exercise, gently tighten around these pelvic openings and lift your pelvic floor muscles inward. Keep your buttocks relaxed and continue breathing normally. Then completely relax your pelvic floor muscles before repeating the exercise.

When you're first learning Kegels, choose the position in which you can feel your pelvic floor muscles working most clearly. This may be lying down, sitting, kneeling on all fours or lying on your tummy.

HOW MANY KEGEL EXERCISES SHOULD BEGINNERS DO?

Start with a small number of comfortable, correctly performed exercises rather than trying to complete a large number with poor technique.

As your pelvic floor strength and control improve, gradually increase the number of repetitions and how long you hold each contraction.

Pelvic floor strengthening takes time. Consistent, correctly performed exercises are more important than simply doing large numbers of Kegels.

If you're unsure whether you're exercising the correct muscles, have pelvic pain, or your symptoms aren't improving, consider assessment by a pelvic health physiotherapist.

MEDICAL DISCLAIMER

This video provides general information only and is not a substitute for individual medical assessment, diagnosis or treatment. Pelvic floor problems and appropriate exercises vary between women. Seek advice from your doctor or pelvic health physiotherapist if you have symptoms or are unsure whether Kegel exercises are appropriate for you.

#KegelExercises #PelvicFloorExercises #KegelsForWomen

Kegels Exercises for Women - Complete BEGINNERS Guide

Emergency IBS Treatment for Flare-Ups to RELIEVE BLOATING, Abdominal PAIN and PELVIC FLOOR Problems

Physiotherapy Reflux Exercises to STOP Heartburn | Breathing Exercises proven to REDUCE ACID REFLUX

Posture Exercises For Posture Correction | How to Fix Your Bakers Back

How to do Kegels Breathing | Kegel and Breathe Normally PHYSIO Technique

$4 Osteoporosis Exercises to Relieve Back Pain After Spinal Compression Fracture - Physiotherapy Physiotherapy safe osteoporosis exercises for back pain relief and posture correction for osteoporosis and after compression fracture of the spine. Physiotherapist Michelle Kenway https://www.pelvicexercises.com.au guides you through 4 research-based osteoporosis exercises proven to relieve back pain and improve hunched forward posture caused by spinal compression fractures. These exercises are all performed seated and are suitable with osteopenia or osteoporosis. If youve suffered a spinal fracture please ensure you have your doctors approval to exercise at least 3 months after a spinal fracture has healed. AVOID these Exercises with: - Spinal fracture within past 3 months - Pins and needles or numbness - Coexisting health condition that prevent you from exercising 1. Posture Correction Exercise for Osteoporosis Practicing good posture is most helpful for preventing crush fractures in your spine. These can occur when you slump forward with rounded posture because slumping forwards presses the vertebrae together increasing stress on the bones. *Sit forward away from the back rest of your chair. *Step 1 involves lengthening your spine by lifting the crown of your head towards the ceiling as if theres a string lifting you upwards. *Step 2 involves raising your chest bone forwards and slightly upwards. Keep your shoulders relaxed away from your ears and make sure you dont arch your back too far inwards. Repeat 10 x 10 second holds throughout the day. 2. Trunk Rotation Start sitting tall with good posture, keep both feet flat on the ground and your knees about hip width apart. Fold your arms over your chest, lengthen your spine and take a slow deep breath in. Now turn your whole upper body towards your right (not just your head) and breathe out. Breathe in and now rotate your chest and shoulders towards your left as if to face your body to that side. Repeat 3-5 times each direction. 3. Chest Opening Stretch This exercise stretches your chest muscles to improve your posture. When the muscles in your chest become tight they can pull you forwards causing rounded shoulders. *Start by raising your hands so your fingertips are touching behind your ears. If you cant reach your head, instead lift your hands to touch your shoulders. *Now sit tall using good posture, breathe in and as you breathe out gently move your elbows backwards up to 5 seconds. Repeat this exercise for 5 x 5 seconds and hold 4. Back Strengthening Exercises for Posture Use a hand towel or the tie of a bath robe for this exercise, otherwise or if you have an exercise resistance band you can use that instead. *Start holding your tie with your hands about shoulder width apart and your palms both facing the ceiling and your thumbs point outwards. *Sit tall, lengthen your spine and raise your chest. *Draw gently on either end of the tie and squeeze your shoulder blades together and gently pull on your tie as if youre trying to lengthen it. Keep your elbows touching your waist and do this gently, not forcefully. Hold your exercise for the count to 5 and now relax. Aim to do up to 20 of these osteoporosis exercises on 3 days of the week. #osteoporosisexercises #physiotherapy #backpainexercises References: Bennell, K et.al. (2010) Effects of an exercise and manual therapy program on physical impairments, function and quality-of-life in people with osteoporotic vertebral fracture: a randomised, single-blind controlled pilot trial. BMC Musculoskeletal Disorders, 11. Spinal fracture image courtesy of www.injurymap.com/free-human-anatomy-illustrations https://www.injurymap.com/free-human-anatomy-illustrations Music Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros https://soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: https://bit.ly/LightsSappheiros Music promoted by Audio Library https://youtu.be/-lbbHQbZNKg 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.$

Prostate Exercises for FASTEST Prostate Surgery Recovery from Bladder Leaks & Erectile Dysfunction

5 Pelvic Floor Exercises that are MISLEADING Many Women!

PHYSIO Prolapse Running Guide to Help You REDUCE PROLAPSE WORSENING

Reverse Kegels V Regular Kegels for Strengthening | How to do REVERSE KEGELS in 3 EASY STEPS

Early Hysterectomy Recovery Exercises Weeks 1-6

Unsafe Prolapse Exercises for BUTT & LEGS + PHYSIO SAFE HOME TONING Alternatives