Kegel Exercises Beginners Workout For Women

Kegel Exercises Beginners Workout For Women

Kegel exercises Physical Therapist workout for women from Episode 4 in this ‘How To Kegel' series guides you through a beginners workout to help you strengthen your pelvic floor at home.

This kegel exercises video guides you through a complete beginner's pelvic floor workout with kegel exercises cued and performed lying down.

‘How to Kegel' Health Professional Series:
Episode 1: What is a Kegel?
Episode 2: How to feel your Kegels
Episode 3: How to Kegel with correct technique for strength
Episode 4: Beginner's Kegel workout
Episode 5: Advanced Kegel workout

Michelle Kenway is a Pelvic Floor Physiotherapist, author of Inside Out – the essential women's guide to pelvic support. Find her books and women's pelvic floor safe workout DVD's at

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 at a time
– Use the correct kegel technique lifting and squeezing your pelvic floor muscles in and around all three pelvic openings and then relaxing and letting go
– Rest between exercises to allow sufficient time for your pelvic floor muscles to recover for your next attempt
– Kegel exercises performed in prone laying 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 down 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, relaxing and allowing your pelvic floor muscles to recover between 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, again relaxing and resting 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.



Loli Sierra says:

What exactly do you squeeze and lift?

Tilly Mhame says:

Getting bored with this video talking too much

Lisa Lloyd says:

Thank you so very much!

puja verma says:

Hiiii…. Will these exercises help me to tight my vagaina.. And after how much time… I can see the results… And also tell me it should be permanent orr temperory… Please reply.

c'est moi says:

this kind of exercise has made my vagina ridiculously tight. i have been doing them for years. i do it in the car when im driving to the beat of music on the radio, or just hold it tight from on light to the next. it works really fast. Do it while sitting and eating, watching tv, just squeeze and release again and again or squeeze and hold for as long as you can. you will notice how tight you are inside in about ten days, and it gets really really tight too.

dilpreet dilpreet singh says:

What is the exercise for tilted utherus?

Buttercup Garcia says:

how long before you see results

samia masoom says:

I have uterus prolapse grade 2…..hope it will help me out.

Diane None says:

Can you do these exercises while sitting? Also, are you supposed to feel sensation in your vagina area? Arousal?

Catherine Sebring says:

Will these exercises help to reduce queefing? Also, I'm sorry if I missed you're answer to this, but what is the maximum number of times I can repeat this exercise sequence daily? Thank you so much for these videos they are incredibly helpful! 😊❤️❤️

Victoria Gaebel says:

Can you do kegels during the period?

Julie Gaffney says:

Where do I find the first session on through this one?

S K says:

does it get easier the more you do it?

Charu Gulati says:

It will help to tighten the vag and regrain virginity??

Write a comment


This site uses Akismet to reduce spam. Learn how your comment data is processed.