Fitness 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.

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  1. So , i was curious if the vagina gets back to same tight after birth. I did some researches and ended up here to see what that exercise looks like. I am a man and i have no idea what does "lift and squeeze" means

  2. Thank you so much for your video. I am doing this for 3 days already and it's working for me. I have chronic pelvic pain for almost 2 years now and gives discomfort on my daily lives.. This really help me alot… Thank you so much

  3. I feel like I'm holding them tight but when you say to release I then realise that I have already lost the hold… hope that makes sense. I can literally hold for about 1 second before it feels like they've let go. My lower abs start to feel worked out also. I have never done kegels or any major ab work before so am probably very weak. Delivered vaginally 19 years ago and am looking to tighten things up a little so I can sneeze successfully 🙂

  4. Is there anyone who can coaberate the claim that doing these excersises actually makes a difference during labor? I'm currently expecting n I don't want to waste my time on something that deosnt really work lol thanks 😊

  5. Thanks so much for posting these. I was on the verge of seeing my GP because I just couldn't get to the loo quickly enough and had a few minor leaks. So, I thought I'd try some kegel exercises first before making an appointment. There has been a massive improvement, I'll keep on with them, they're easy and weirdly relaxing 😊

  6. My mother has been diagnosed with diastolic heart failure which has caused one of her lower legs to swell up. Her doctor prescribed a water pill which was 40 mil Furosemide. Initially both feet and calves were swollen. After a little over a week the swelling in her left foot and calve went down, but the right foot still had swelling and the right calve about the same swelling it started with. The doctor then up the dose to Furosemide 80 mil. Now my mom wets herself quite a bit. I hope this Kegel exorcise will help her control her bladder. Anyway, thank you for posting this video.

  7. I am 60 years old… pelvic floor was so weak that my female organs were pressing against my bladder making it feel like a constantly had to pee……it was so uncomfortable I couldn't stand it and it made me miserable… Dr. told me to do kegel exercises to strengthen my pelvic floor….that lead me to Michelle's videos……after two days of doing the exercises I was feeling better…..thank you so much Michelle for the work you do……I am now a healthy happy 60 year old woman…God Bless you Michelle.

  8. Hi Michelle, what to do to loosen vagina muscles? My wife has a very tight vagina and pains during intercourse, and we found kegel exercises can help loosening vaginal muscles. here in comments I see that the exercises you suggest tightens the vaginal muscles. we are confused whether to do kegel exercises or not. Please respond. Thanks

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