Kegel Exercises Beginners Workout For Women

Fitness Workout for Women
Kegel exercises Physical Therapist workout for women from
This kegel exercises video guides you through a complete beginner’s pelvic floor workout with kegel exercises guided and performed lying down.


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?
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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