Kegel exercises Physical Therapist workout for women from www.pelvicexercises.com.au.
This kegel exercises video guides you through a complete beginner's pelvic floor workout with kegel exercises guided and performed lying down.

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Episode 4 in this 'How To Kegel' series guides you through a beginners workout to help you strengthen your pelvic floor at home.

'How to Kegel' Health Professional Series:
Episode 1: What is a Kegel? youtube.com/watch?v=HrRju...
Episode 2: How to feel your Kegels youtube.com/watch?v=lwM_w...
Episode 3: How to Kegel with correct technique for strength youtube.com/watch?v=lp0ND...
Episode 4: Beginner's Kegel workout (this video)
Episode 5: Advanced Kegel workout youtube.com/watch?v=OKvP3...


Key Points for Beginner's Kegel Exercise:

Start with gentle exercises
Hold or maintain the kegel for as long as you can up to 10 seconds
Use the correct kegel technique lifting and squeezing your pelvic floor muscles in and around all three pelvic openings
Relax your pelvic floor muscles
Rest between exercises for up to 10 seconds
Kegel exercises performed in a prone lying down position can help women increase pelvic floor strength and awareness of contraction in and around the urethra (urine tube).

Kegel Exercise Position 1

Lying prone use a pillow under your hips especially if you are susceptible to low back pain. Alternatively lie on your side for these exercises if lying prone is uncomfortable.

Perform 3-4 kegel exercises up to 4 seconds each using correct and gentle technique, relaxing and allowing your pelvic floor muscles to recover between each exercise attempt.

Next perform 4 fast kegel exercises in this position to complete your set of exercises.

Kegel Exercise Position 2

Lying prone with one leg bent and out to your side (only for women without hip problems).

Perform up to 3-4 kegel exercises up to 4 seconds for each exercise. Relax and rest between Kegels exercises.

Next, repeat 4 fast kegels in succession to complete this set of kegel exercises.

Kegel Exercise Position 3

Position yourself on all fours resting your forehead onto your forearms. If your knees are sore or prone to pain, lay on your side or on your tummy as shown in Position 1.

Perform 3-4 Kegels up to 4 seconds each, with the correct technique.

Relax and rest between each exercise.

Finish with 4 fast quick pelvic floor contractions to complete your kegel workout.

For more pelvic floor strengthening kegel exercises check out Episode 5 in this 'How to Kegel' series.

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.