Exercises for the Pelvic Floor Muscles

 

Pelvic floor exercises on the move: The Squat | Pelvic Floor Exercise Techniques | Kegel8

Video taken from the channel: Kegel8


 

How to do Kegel Exercises that Strengthen Your Pelvic Floor

Video taken from the channel: Michelle Kenway


 

Pelvic Floor Safe Core Exercises | Physio Safe Core Exercises Video

Video taken from the channel: Michelle Kenway


 

Abdominal exercises for a stronger pelvic floor | Pelvic Floor Exercise Techniques | Kegel8

Video taken from the channel: Kegel8


 

Better Kegels: How to do kegel exercises, and why they work

Video taken from the channel: Michigan Medicine


 

Physical Therapist Pelvic Floor Exercises for Beginners

Video taken from the channel: Michelle Kenway


 

How to strengthen your pelvic floor

Video taken from the channel: Hamilton Health Sciences


Next, imagine the pelvic floor muscles between your pubic bone and tailbone as two elevator doors and on an exhale, draw those muscles together to meet in the middle, lift the elevator. The pelvic floor is made up of a group of muscles and connective tissue that extends as a sling across the base of the pelvis. 1 It is also comprised of two layers – the superficial perineal muscles and the deep pelvic diaphragm. Pelvic floor dysfunction and secondary stress incontinence negatively affect many young people, and as the. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your. How to do Kegel exercises for men. Find the right muscles.

To identify your pelvic floor muscles, stop urination in midstream or tighten the muscles that keep you from passing gas Perfect your technique. Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercise.

Type in the search below to find your pelvic floor condition: Search Search. Pelvic Floor Exercises English Arabic Chinese Czech Dutch German Greek Indonesian Italian. Weak pelvic muscles often cause bladder control problems. Daily intensive exercises can strengthen pelvic muscles and improve bladder control. Ask your therapist whether you are squeezing the right muscles.

Always tighten and contract your pelvic muscles before coughing, sneezing, jumping or lifting. Building and maintaining a strong pelvic floor is crucial for women of all ages. The pelvic floor is a group of muscles at the bottom of your pelvis that supports the womb, bladder, and bowels. The pelvic floor is made up of muscles, ligaments, and tissues that surround the pelvic bone.

The muscles attach to the front, back, and sides of the bone, as well as to the lowest part of the. The most common Pelvic floor muscle exercise is known as Kegels. Kegel exercises are the set of contractions and relaxations done to the PC muscle.

Now, what is the PC muscle? The PC muscle is a vein that supports bladder and urethra and has a direct connection with penis holding and erection capacity.

List of related literature:

The exercises taught include the pelvic tilt, abdominal exercises (tightening abdominal musclesin synchronization with respiration, partial sit-ups, inner thigh exercises (done cross-legged in tailor position) and Kegel’s exercises to

“A Comprehensive Textbook of Midwifery & Gynecological Nursing” by Annamma Jacob
from A Comprehensive Textbook of Midwifery & Gynecological Nursing
by Annamma Jacob
Jaypee Brothers,Medical Publishers Pvt. Limited, 2018

• Strengthen pelvic floor muscles with Kegel exercises: The first step is to identify pelvic floor muscles.

“Griffith's Instructions for Patients E-Book: Expert Consult” by Stephen W. Moore
from Griffith’s Instructions for Patients E-Book: Expert Consult
by Stephen W. Moore
Elsevier Health Sciences, 2010

• Teach patients pelvic muscle contraction exercises.

“Potter and Perry's Fundamentals of Nursing: Second South Asia Edition E-Book” by Sharma Suresh
from Potter and Perry’s Fundamentals of Nursing: Second South Asia Edition E-Book
by Sharma Suresh
Elsevier Health Sciences, 2017

Squeeze your vaginal muscles around your finger to discover changes in pelvic muscle movement—the pelvic muscles may engage more smoothly and evenly.

“Wild Feminine: Finding Power, Spirit & Joy in the Female Body” by Tami Lynn Kent
from Wild Feminine: Finding Power, Spirit & Joy in the Female Body
by Tami Lynn Kent
Atria Books/Beyond Words, 2011

The aim of Kegel exercises is to improve muscle tone by strengthening the pubococcygeus muscles of the pelvic floor.

“Self Assessment and Review of Gynecology” by Sakshi Arora Hans
from Self Assessment and Review of Gynecology
by Sakshi Arora Hans
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

● Aim for 6–10 pelvic floor muscle exercises with a 6–10 second hold twice a day (each women will be able to hold and repeat exercises at different rates—these need to be individually tailored) – Squeeze your back passage (anus) together as if you are stopping yourself from passing wind.

“Midwifery: Preparation for Practice” by Sally Pairman, Sally K. Tracy, Carol Thorogood, Jan Pincombe
from Midwifery: Preparation for Practice
by Sally Pairman, Sally K. Tracy, et. al.
Elsevier Health Sciences, 2011

Teach women to improve pelvic support and tone by doing pelvic floor muscle exercises (PFMEs, or Kegel exercises).

“Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume” by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
from Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume
by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
Elsevier Health Sciences, 2015

As you rise, tighten your abdominal muscles, and squeeze your pelvic floor muscles upward and exhale (instead of holding your breath) to prevent straining your perineum.

“Pregnancy, Childbirth, and the Newborn: The Complete Guide” by Janet Walley, Penny Simkin, Ann Keppler, Janelle Durham, April Bolding
from Pregnancy, Childbirth, and the Newborn: The Complete Guide
by Janet Walley, Penny Simkin, et. al.
Meadowbrook, 2016

Pelvic muscle exercises (Kegel’s exercises), a regimen of planned, active exercises of the pelvic muscles to increase periurethral muscle strength, are particularly helpful in women with stress incontinence (see Chapter 104).

“Family Medicine: Principles and Practice” by A.K. David, S.A. Fields, D.M. Phillips, J.E. Scherger, Robert Taylor
from Family Medicine: Principles and Practice
by A.K. David, S.A. Fields, et. al.
Springer New York, 2002

• cross their legs and squeeze them tightly before each cough or sneeze • share the lifting of heavy loads • avoid bouncing exercises (therefore, no running, star jumps or the like) • do pelvic-floor muscle exercise training to strengthen the pelvic floor muscles.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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58 comments

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  • Hi Michelle!

    I have been doing various exercises for abdominal muscles during the last 7 years (now I am 27). I have combined many hard ones with a medium strength ones and now I do plank, side plank, Cycling in lying position, double crossover, folding knives etc. (total arounda 100-120 times).

    However, recently I was diagnosed with pelvic floor dysfunction. My therapists suggested me to reduce both the number and the strength of the exercises I do but did not explain much.

    Since my muscles are already used to a hard work, can you please suggest what kind of abdominal exercises I still can keep doing that are pelvic floor safe?

    The simple one are not effective enough anymore..

    Thank you!

  • I’m not sure what I’ve got to do? Am I supposed to breath that area in? Like suck it inwards hold the tension inwards? Then relax

  • I know this video is old, but it doesn’t feel like anything is “lifting” to me it just feels like it tenses up a little there. Is that what you meant or do I still have to feel it lift up?

  • I’ve been investigating Ways To Tighten Your Vag naturally and found a fantastic resource at tight magic tactic (google it if you’re interested)

  • This is a timestamp to skip to the exercise for myself because I just need to watch the extremely helpful explanation at the beginning once 2:40

  • I notice lots of people keep on speaking about Penlargerem System. But Im uncertain if it’s good. Have you ever try this popular male enhancement?

  • I can’t seem to do this right. I read that you’re not supposed to flex your butt muscles. But no mater how hard I try, those always move, I can’t get them to relax. I’m can’t get my pelvic muscles to move and my butt muscles to stop moving.

  • can I literally do kegels almost anytime anywhere? and how long do you do them at a time and how often? Lets say I did it for ten minutes two times a day… how much does that really help? thanks for the video.

  • You explain this so gently with sensitivity and understanding. I loved how easy it was to comprehend what you were saying. Thank you!

  • Is there a reason why whenever I try doing this it makes me feel sick? I’m 9 weeks and want to start doing these but each time I do I feel sick.

  • Dear could you please tell me, how to titen the post partum belly, i am in to regular workout progress. Kindly helo ne out… Its been two years i am unable to titen it, list down the excercise, love from France ����

  • im 60 and suffer from bladder pain and issues but I have no feelings much down there do I cant feel anything but i do stop and start urination. I will still try this but cant feel it. for some reason. I have done this and I get a bit of pain and now going to the bathroom need to urinate. I think my plumbing is really messed up..lol

  • This is great. I teach pelvic floor and core in my yoga classes as best I can and I have found in my own practice it’s helped me to not pee my pants when I sneeze or swing a kettlebell! But I have never had pelvic floor dysfunction or prolapse! I don’t teach sit ups because I think their stupid and the core stuff i do is planks, shoulder taps in plank and BOAT! And that was the big WHOA, I need to understand there may be women who have had some pelvic floor dysfunction and maybe that isn’t great for them. The only thing I dont understand is why when on your back, you wouldn’t gently press the lower back into the mat. A lot of people have an overly curved lower back, causing tight hip flexors and weak glutes, hamstrings and core. If I lieon my back and draw TVA inward, my lower back gently presses itself into the mat and takes me out of the overly lordotic curve. I am aware our lower back has that natural curve and we want to repsect it and not straighten it out, but what about for those like me who have a tendancy towards a lordosis?

  • Hi madam myomectomy operation was done for me for fibroid, it’s done for me in June 2018, exactly 1 year gone, shall i do this excersie now is that helpful for me or not please reply me madam, I’m 26 unmarried, open surgery is done for me,I feel so worried after that operation, after that operation my body is very painful and i got back pain after that operation so I can’t do my works also i feel so tired always, please reply me please madam

  • I can easily stop the flow of urine but even doing so I feel no physical contraction, lifting or tensing at all. As a result I am finding it very very difficult to replicate the squeezing of my pelvic floor muscles when I am not urinating. Am I using the incorrect muscles when stopping the flow of urine?

  • Hi Michelle. In your video there is mention about the time to spend doing these exercises or the period we need to see the results. Could I know this please? Thank you so much. I loved your explanation. Fouzia.

  • Can pelvic floor exercises help someone who tends to have muscles that contract too much when having a BM? I struggle with constipation and thin stools which I sense may be due to this issue. I’m just looking for ways to get those muscles more relaxed if possible. Thank you!

  • I’d be curious to see the scientific research around this topic. I wonder how Olympic athletes manage to compete at the highest level after giving birth

  • Excellent Video! Sorry for the intrusion, I would appreciate your opinion. Have you heard the talk about Genddison Bewildering Gratification (probably on Google)? It is a good one off guide for curing your premature ejaculation problems without the normal expense. Ive heard some interesting things about it and my buddy after a lifetime of fighting got excellent results with it.

  • Anyone tried the Erectodom Secrets (do a google search)? We have noticed numerous awesome things about this popular erectile dysfunction natural treatment.

  • I’m only 15 and experiencing frequent urination which has gone now but experiencing discomfort down there and like an electric pain…especially after exercising I started getting pain in my tummy and felt like my vagina was ginna fall or smthn. It was so painful that I kept my hand in the vagina and pushing upwards thing it’d help but the pain went after 5 mins but I keep getting discomfort and can’t jump around..it feels better when i do the push thing from my vagina but it feels better when u do it from my anus…I have no idea what’s happening to me.dint want Vaginal prolapse at this age

  • mam, I have 1 question
    There is something else below the vagina in the toy shown above.

    What is it?

    What can it do?

    Does it cause problems if used for intercourse?

  • Has anyone used the Penlargerem System to increase your size when erections with healthy ways? Simply just do a google search. On there you will discover that an awesome tips about how you can get more intense erections by using natural ways. Why not give it a shot? perhaps it’ll work for you too.

  • I am 18 and i have an
    Overflow Incontinence and i pee myself during the day (a few drops everytime) and it literally happens all day long everyday and it’s uncomfortable and disgusting:(

  • Does Penlargerem System really help to increase your size when erections with natural ways? I’ve read many good stuff about this popular natural male enhancement.

  • Thank you so much for a very sensible and detailed description of these actions. I’ve always been physically active and, despite being disabled for the last 13 years, have continued to do all I can. But about a month ago, I began to notice a bulging when I went to the bathroom… one that grew worse as I walked. When I investigated, I found a sizeable bulge from my vagina.

    About two weeks ago it became really intolerable as I couldn’t walk across a room, never mind go for a walk, without beginning to feel pressureenough to feel like I was giving birth and the baby was crowning! Now, I’m 57 years old and it’s been years since I could conceive so I knew THAT was impossible.

    Until then, I had assumed I had hemorrhoids, except it wasn’t painful, as most hemorrhoids are described. In fact, thinking back, I now realize this is a condition that has been getting worse over the past few years. But it would improve spontaneously, too. Still, it’s never been this bad.

    The only time I had heard of a prolapsed uterus in All Creatures Great & Small, in cows. But never women. So I looked it up and, sure enough, my symptom match every symptom described. One thing I noticed was that, first thing in the morning, I often feel fine for a few hours. So I thought bed rest may be all I need. But I’ve tried that for two weeks and I still have the same problem. And it’s really a nuisance: Both the bedrest AND the prolapsed uterus. Plus, it’s worsening my primary condition.

    So I am going to try your methods to see if I can correct this problem. If I don’t see improvement in a week or so I will see a doctor. I have not rushed to the doctor now because, thanks to my primary condition, any surgery is risky. And that seems to be the only course for a doctor. I will report back after a week to let you know how I am doing.

    One question. In my case, do you think I should start with doing each exercise 3 times per day sufficient? Or should I do more?

  • I have 1cm rectal prolapse it’s a starting stage…will this exercise will make rectal to place back??? Or I should go under surgery or any other things to do to solve this problem??? Please help me it’s big problem

  • Dear @Michelle Kenway, I have just watched another video about Pelvic Floor exercise and here it seems very opposite of what you suggest. The man says to have the back against the ground (flat) without inward curving. https://www.youtube.com/watch?v=L49T5D1x3qE
    What should I do and why in that specific way?
    Thank you

  • Thank you! Quick question: is there any advantage to continue to use the towel? I know you moved onto not having it, but can it be used as a reminder or support for improvements?

  • Few times a day of 10 reps or 2 to 3 sets of 10 reps equalling to 20-30 reps per day.

    How many times should i do in a week like how many sets of excercise, she is not clear on that and don’t give clear instructions

  • I had two Miscarriage because of my uterus gets opened….1st at 5th month of pregnancy and 2nd at 4 month of pregnancy…so can i do this exercise.?….pllz ans

  • This video is from a while ago, but I recently saw it and have some questions; I am really new to this, and when I do the techniques in your video, I’m really not sure if I’m actually doing them correctly. Is it normal for me to feel very aroused when doing this exercise because I do, it’s a little embarrassing to admit. I try to tighten my pelvic area for 10 seconds or longer and it’s almost unbearable because of the sexual intensity (painful almost). Also it’s really hard to not hold my breath with squeezing around that area, is that normal? I try to breath when squeezing but I automatically hold my breath because when I breath in and out it feels like I’m releasing when I want to squeeze. Also how do I know I’m releasing correctly? I don’t really feel much of a release when I stop squeezing.

  • Can these exercises help me for first time sex..its been 4 months of being married but i am still a virgin because evertime when i try it with my partner i feel so much pain and stop him. Please guide me some tecnique which can make it easier to break the hymen.

  • I am 16 and have an overactive bladder. I hate it and nothing is helping. But thank you am going to try this and hope it helps a bit.

  • I am 18+ and doing abdominal exercise for the first time..though I am fit enough..but suddenly I am spotting from 2-3 days..what to do?

  • How do I know if my pelvic floor is too tight or too loose? I’ve had a recent problem where my only symptom has be the constant need to urinate even when I don’t need to. I’ve been doing levels and bladder training along with a diet changes and they seem to help but I also don’t want to do kegels when my muscles are already to tight.

  • Hi Michelle, thanks for sharing some useful resources! I’m a physio student, uni has not touch on this topic much and I’m currently preparing for a presentation about incontinence. 
    [QUESTIONS] Do you mind explain a bit more about..
    1. Why we need the lumbar lordosis for better effect?
    2. How the posture can bring better effect?
    Thank you!! Appreciate it.

    (Correct me if I’m wrong: What I’m thinking is that the pelvic floor muscle length does not have significant change because of the lumbar lordosis/ anterior pelvic tilt. However, with “a lengthen spine/ inward curve in lower back”, aka a better sitting posture, would be more comfortable if patients are going to sit there and exercise for long time.)

  • Thank you, I wanted to confirm that I was doing my exercises correctly and you explained it perfectly. Will continue on to your other videos:)

  • I had a baby 2 weeks ago, is it normal to feel it release after 3/4 seconds? I can lift it up with ease it just feels slightly shakey as I come up to the 3/4 second mark

  • Hi, I’m 52. Tried doing kegels for almost a week. How come after kegel exercise, I feel tightness in the front opening…am I doing correctly?

  • Hi
    I am 29 and got endometriotic surgery 2 yrs back because i was suffering from severe pain in my lower abdomen in both right and left ovary and then they removed cyst through lazer. After tht pain disappered completly now when i try to go gym doing some cardio like cycling and runnig my pain gets back in my lower abdomen. Can you suggest me which excerciaea i shouldnt do?

  • Hello,

    Thank you for the informative video. Do these exercises help to revert slight pelvic organs prolapse? I am 14 weeks postpartum and have symptoms of slight POP.

    Thanks

  • I really enjoyed this. It takes much focus to do these deeply and correctly. I do abs every day and try to work different parts of the abs so as not to over work them. And I thought I had everything covered but I learned that my lower abs are weak and I was more amazed after the first time doing this that I was sore? Really? So I know I need to do more of these. I do wish you would do all the exercises with us real time. Like I said, one has to really focus each move to do it right… I need ya to help me!!! Please make more videos for abs and especially the lower abs. Thank ya!!!

  • I appreciate how you explain it so gently. However I really can’t contract for more than 12sec before it drops again and I’ve been practicing for over a week. Any suggestions?

  • Hi! Dear. M suffering from loose motion and gastric problem especially in the morning since normal delivery( Four years old baby).. what is reason behind it.. which too difficult to control it. can u suggest me some exercise for cure it?

  • this might be a lil out of nowhere but youre so pretty!

    Thank you for this, I needed a nice visualisation to really know what i‘m even working on!:)

  • I just can’t accept the notion that women should never do traditional pilates or yoga again after prolape. These exercises are not sufficient to keep a strong core or back for active women. There has to be a better option, this is way too depressing to watch!

  • Hi Michelle
    I love your videos as your explanation is extremely clear and concise.
    I have been recommended these exercises to strengthen my lower back muscles by my physio.
    How often should I be doing these?
    Thank you!
    Much love from Aus! X

  • Hi Michelle, when you do this exercise when you slide the foot forward on the ground you keep the contraction not to hard and exhale as you lower your foot and inhale as you come up. And the one one you imagine you have a glass of water the same thing you keep the contraction and exhale as you move the knee to the side and inhale as you come up. Is that correct? I just have trouble with the breathing and just want to make sure I understand correctly so I don’t put to much pressure on the pelvic floor? Thanks im a super fan of your videos…

  • Hello, I find your videos very helpful. I am suspecting that I have mild prolapse. I have had this discomforting feeling for a long time down there but didn’t really pay attention to it until it seemed to worsen a bit. Now that I started to do a lot of cardio with a lot of vigorous jumping especially with the legs open, there seems to be a bulging small lump up my vaginal wall opening. Sometimes I do feel something’s about to drop from there, so I was worried. I looked it up in the internet and found your channel. I tried your tips and somehow I don’t have trouble working up my pelvic floor muscles. I am new to Kegels and willing to continue doing those. When I was younger I had problems with urinating, and I kept working my pelvic floor muscles until passed urine. Do you think that could be one of the factors of my prolapse? Will prolapse be cured out of strengthening the pelvic floor muscles and avoid surgery completely or just temporarily? I would like to have your opinion before I head out to the doc, thank you!

  • I had a baby two months ago and feel kinda like when you put on a tampon in wrong, like when it’s not all the way it. I feel like I have something not in the right spot? I told my doctor but she was no help, just disregarded it. Anyone know why it feels this way?

  • hey,if anyone else needs to find out about how to get six pack abs at home try Mighty Shortcut Folio (do a google search )? Ive heard some pretty good things about it and my neighbor got great success with it.

  • hai I had an surgery when my L1.in spine was fractured in an accident I am 42yrs old lady I lost my bowel and bladder sensation and also numbness in my buttocks doctors advised me for kegel exercise but due to numbness I can’t feel the contraction and relaxation of muscles I am trying does it help me. can I gain full control of urination advise me which exercises help me please help

  • What are some ways to get permanent enlargement by using healthy ways? I read lots of great reviews on the net about how exactly Penlargerem System will help you get more intense erections with healthy ways. Has anyone tried using this popular natural male enhancement?

  • Hi, Could you please tell me whether I can try this out for vaginismus or are there any videos of you I could try for vaginismus?Love watching your videos.Thank yo

  • I’m 52 had 3 kids vaguely, I had my tubes tied and had kidney stones removed. I’m also now overweight. I’m a smoker and drinker. Can this be the cause of me literally gushing pee when I cough? This is the most embarrassing time of my life at 52

  • Sounds like you should have a version of this for men. It is a safe and fun exercise that you can do anytime and anywhere, no one ☝️ will even know you’re doing them!! I find these so fun that I’ll take it to the next step, ☝️ one that I suggest the restroom ��, or home, if you’re testing this sexually. Once you try this exercise, nobody can do just one ☝️. For all you men out there without a partner, just be respectful when doing this exercise in public. It WORKS!! Can flush all those embarrassing and dangerous pills down the toilet ��. They are only a “repair”, or “quick fix”, that we’re permitting doctors to do on our body. It’s like choosing the road named “Death”. Yes, I am not joking �� you guys. These pills will ruin your penis, and cause pain so severe that you’ll be in the ER. They will also give you a heart ❤️ attack. Death �� is the very next thing, if it does not happen to you the very first time. I also don’t find penis surgery fun by any means. Guys, do kegels, they’re very safe and fun, just think �� of respect ✊ for those of you without a partner, like me. It is a “Get Ready” exercise, spoken of this way. Once you land a partner, she will never know you had a problem, and she won’t even know you were doing kegel exercises!! These probably help women, too.

  • Ive just recently had twins and have very bad pelvic girdle pain. Im having to use sticks to walk around and lifting my feet off the floor hurt when walking and just walking up the stairs is painful as im having to take steep steps. Im unable to lie on my side in bed as it causes chronic pain just attempting to turn onto my side. Would these exercises be safe for me to do as i really want to get back to normality as soon as possible.