Kegel Exercises Advanced Workout For Women

Kegel Exercises Advanced Workout For Women


Hi, welcome to Pelvic Exercises. I’m Michelle.
Today we’ve reached our advanced workout for pelvic floor muscle exercises or Kegel exercises.
So, you’ll recall that we’ve working through along, week by week, teaching you how to strengthen
your pelvic floor muscles, how to find and feel them and how to start exercising them.
So today we’re doing a more advanced workout. And this is a complete workout you can do
at home. We’re going to do some seated exercises. We’re going to progress to some standing exercises,
and I’m going to talk you through the technique, and the lifts and lowers at home.
So, hoping you’re ready to start. Remember with your more advanced exercises, it’s a
voluntary contraction of your pelvic floor muscles and it’s a strong lift and squeeze
inside and relax down. If you’re doing little gentle holds, you won’t get the strength gains
that you’d get with the stronger holds. So when you’re starting out, gentle holds, but
as we’re progressing and getting strong through our pelvic floor muscles, stronger holds are
needed. So, let’s get started at home. So, remember
we talked about posture? So, nice and tall through your posture. Nice and tall through
your head. Lifting through your chest. Shoulders back and down. Let’s do a couple of rolls
up and around. And again, breathing in and breathing out. And once more big breath
in and out. Okay, in that position, let’s start. So, feet slightly apart, let’s start
through the pelvic openings, lifting and squeezing. Start lifting strongly. Lift and squeeze.
All three openings lift, and hold. Keep lifting. And three, strong and four, five, six, seven,
eight relax those muscles right down slowly, slowly slowly. Big breath in and out. Roll
your shoulders back and down, nice and tall again. Reset your posture.
Let’s go again that seated position. You don’t have to be on a ball at home. You could be
on a chair. Ready and go. Lift and squeeze strong, one and two lift and squeeze three, four strong five,
keep going six, strong as you can seven, eight and slowly, slowly relax your pelvic
floor muscles down. Right back down to resting, breathe it in and out. And again, breath
in…and out. I’m going to turn side-on for these next two
seated ones so you can see what I’m doing in sitting. Again, ready for your next strong
contraction, nice and tall. Ready? Tall through your spine, lifting your chest so you’ve got
that lovely posture in through your lower back. Ready? Strong activation Go! Lift
and squeeze one, keep lifting two, three strong, four, five, six, seven, eight, relax down
slowly, slowly slowly. Big breath in. Roll your shoulders up and around, and out, and
relax back down. Can you feel your lower tummy muscles activating
at the same time? Hopefully you can feel something happening down, in and around that lower abdominal
area. If you feel this area drawing in, it shouldn’t be. So you might get a big of a
tension in that area, but it shouldn’t be a strong abdominal in-draw. It’s just very
gentle tension in the abdomen. Buttocks are staying relaxed.
Let’s go again. Ready? Go. Lift and squeeze, one, two strong as you can, three, four keep
going, five you can do it, six, seven, eight and relax down slowly slowly slowly, right
back down. Big breath in, roll your shoulders and out and again breath it in. So it takes
a lot of effort to do these strong contractions. Now, we’re going to do another four, and this
time we’re going to add some quick strong flicks at the very top of our hold, just to
add some extra strengthening in. So it’s going to be that strong lift, so ready? And go.
Strong lifts strong as you can, lift, and two, three keep lifting, four, five, six,
seven keep lifting, eight, now a little lift, and again lift, strong pulse, three,
and four relax right back down to resting. How did you go with those? They’re a bit more
challenging aren’t they? Here we go. Big shoulder roll, breathe it
in and out and down, and relax. Another couple in this position, ready? And let’s
go. Strong lift, lift it one, two keep lifting, three, four, and five, six, seven,
eight here’s your little lift! Lift it, inside! And two, and three, and four relax
it right back down, right back down to resting. Breathe it in. Roll your shoulders up, and
around. And we’ve got one more to go. Let’s go. Last one! Ready? Nice strong lift,
ready? And go. Strong lift, strong as you can lift, two, keep going, three, four,
five keep lifting inside! Six, seven, eight now here’s your lifts. Lift inside! And two! And
three little pulses at the top four, relax it right back down to resting, right back
down. Have a big breath in. Roll your shoulders, up and around, and back and down. Let’s just
stretch out our lower backs. So nice and tall, big breath in. Take your
chest forward and down, stretching out through your back. Now, lift and roll through your
lower back, shoulders up and around, and one more time. Take the pressure off your back.
Stretch out your bottom. Big breath in take it down forward, and lift slowly,
rolling up through your shoulders, up and around, and back down.
Now, that’s our first set. Now either of that could be your first set for the day. We’re
going to progress and do our three sets altogether, obviously for the sake of this video. So
our next set we’re going to do, is in standing. And you might like to this exercise set later
on or right now with me. So, we’re going to move up into standing. If you’d still feel
comfortable in sitting, that’s fine too. Use the position that feels best for you
at home. So, I’ll just move my ball to the side there.
Okay, so, nice and tall. So you’re going to be standing with nice tall posture. Again,
just like we did last time. Remember that nice tall posture in sitting? Again the same
for standing. Shoulders up and around, nice and tall. This time the lift: in and around
back passage, middle and front, drawing up and in. Ready? With me? Let’s go: lift and
squeeze one, and two keep lifting, three, and four strong, five, six, keep going!
Seven, eight relax down slowly, right back down. Release your pelvic floor muscles right
back down. Roll your shoulders up. Big breath in, and out and down.
Let’s go again. Ready? And go. Strong this time, go go go, lift! Two, strong three,
four, and five, six, right up! Seven, and eight, and slowly, slowly slowly down and,
back to resting. Shoulder roll again up, and around. Okay I’m going to face you this
time for the last couple here. Again, nice and strong. Ready? And go: lift and squeeze
inside. Lift. Two, three keep lifting, four, five, six, seven, eight, relax your pelvic
floor right back down, right back down to resting breath it in, and out. Roll your
shoulders back and down. Okay, one last attempt. Again, re-address
your posture. Nice and tall, lift through the chest, shoulders around. Ready? And, go.
Strong lift one, and two keep lifting, three, four, and five, six, seven, eight,
relax, relax relax relax right back down to resting. Have a big breath in, and out, and
down. Now, in that standing position, we’re going
to add a little bit of an alternative exercise here. If you’d like to keep going with those
long, strong holds, you can then turn your toes in so toes turned inwards position like
that. So that can actually increase or can actually make the exercise a little bit easier
to do. You can actually feel the exercise a little bit easier in that position. That’s
an overload position. But that’s a way of, some women feeling the pelvic floor muscles
working a little bit better. So you can turn your toes in once for these ones these next
four. Again, strong lift and squeeze. And here we go: Ready? And go. Lift and squeeze,
one, two, three strong as you can, four, five, six, seven, eight, relax down slowly,
relax the muscles right back down right back down to resting. Big breath in and
out. How are you going at home? Hard work to do pelvic floor muscle exercises correctly.
Next one, then we’re going to finish off with our overloads. Ready? And go. Strong lift,
and two, three, and four keep going, five you can do it, six, seven, eight, relax down,
relax. Let go slow, slow slow and right back down to resting. And reset your posture.
Big breath in and out, nice and tall. Here we go again. Ready? Let’s go. Strong, lift,
two, three, four, and five keep going, six, seven, eight, and slowly, slowly slowly down,
back to resting and relax. We’ve got one more to go. Ready? And go lift, and two,
three, four, five, keep going, six, strong as you can! Seven, eight and relax muscles
right back down to resting, right back down, and relax. Feet back to that forward position.
Shoulder rolls up, breathe it in and around. And again, breathe it in, and around let’s
do a nice tall stretch. Take your legs apart. Bend your knees. Breathe it in…and out.
And again, breath in and out. Now, let’s finish off with some quick pulses.
So, feet back together. We’ll go side-on for the first couple. So we’re going to do a strong
lift. And lift, lift, lift over the top if you can, so at home, just for that overload
of the pelvic floor muscles to really strengthen through at the top of that lift.
Ready? And go. Nearly there! Lift, two, three, four, and five keep going! Six, seven, eight now
here’s a strong, lift it. And again, lift at the top little pulse, three, and four,
and relax back down. Slow slow slow, right back down to resting. Have a breath in
and out. Let’s go again at home. Again, nice and tall.
Reset your posture. Thinking tall. Tall through the chest, shoulders back and around, ready,
and go. Lifting through your pelvic floor one, and two keep lifting, three, four nice
and strong, five, six, and seven high as you can, eight here’s your lifts! Lift it
and two, little pulse three, four, relax it down, right back down to resting right
back down. Have a breath in and out. Let’s do two more. Last two. Big effort here.
Ready? And go. One, two, three keep lifting, four, five, six, we’re nearly there, seven,
eight strong lift! One, and two lift it! And three, and four, and relax your pelvic
floor muscles right back down to resting. Right back down. Shoulder rolls, up and around,
and again I’m going to turn to face you to finish off.
One more time, up and around, and let’s go. Ready? And go. Strong lift. Two, keep going three,
four, five keep going, six, seven, eight here’s the strong lifts. Lift it. And two, and three,
and four and relax your pelvic floor muscles right back down to resting and relax. Let’s
do some shoulder rolls. Breathe it in and out. And once more, breathe it in, and out.
Take your legs slightly far apart. Knees are slightly bent, up to a big stretch up and
tall. Breathe it in and out, and again breath in, and out and down, walking your
feet back in together. So, today you can see we’ve done a pelvic
floor exercise workout or a Kegel exercise workout in a number of different positions.
Now these are stronger exercises. This is a more advanced workout than what we’ve done
in the past. We’ve done the seated exercises. We’ve done standing. We’ve also done standing
and turning your toes in. We’ve done the long strong holds, and we’ve added the small, quick
exercises over the top. So, remembering that it can take if your
pelvic floor muscles are week it can take five to six months of regular Kegel exercises
to get your pelvic floor really strong. Well, I hope you’ve enjoyed your workout today.
And I look forward to exercising with you again soon. Bye for now.