Kegel Exercises Advanced Workout For Women

Kegel exercises Physical Therapist advanced workout for women from – learn how to do advanced kegel exercises to strengthen your pelvic floor at home with this step by step advanced Kegel daily workout routine.

This complete Kegel exercise workout shows you how to do the correct advanced Kegel exercise strengthening technique, how much exercise to do and how long to hold your Kegels as you exercise.

Kegel Exercises Advanced Workout for Women is Episode 5 in the How to Kegel series. It builds upon previous episodes to show women how to progress to advanced kegel exercises for even stronger pelvic floor muscles.

Physical therapist Michelle Kenway guides women through this complete daily advanced kegel workout designed to increase pelvic floor strength. Michelle 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

Advanced kegel exercises are suited to women who understand and can confidently perform the correct Kegel exercise technique. In this episode learn how to progress the beginners kegel exercises demonstrated in Episode 4 of this Kegel exercise series.

Advanced kegel exercises in this video include:
– Kegel exercises sitting on an exercise ball
– Kegel exercises in standing, a great functional position for pelvic flor strengthening.

In this exercise video, Michelle shows you how to:
– Correctly set up your posture
– Perform the correct advanced kegel exercise technique
– Correctly time Kegel exercises
– Rest between each exercise
– Add strong pulse Kegels for maximum strengthening.

The benefits of effective kegel exercises for women include:
– Improved bladder control
– Improved bowel control
– Improved vaginal / pelvic floor muscle strength and tone
– Decreased pelvic prolapse symptoms
– Improved pelvic prolapse support
– Improved sexual sensation and response.

The complete How to Kegel exercises for women video series includes 5 episodes designed to guide women step by step through understanding what Kegel exercises are, how to perform the correct technique, how to feel Kegel exercises and then how to do a Kegel workout:

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

Key Points for Advanced Kegel Exercises For Women Video:
– Ensure correct posture for your Kegel exercises
– Ensure you use the correct lift and squeeze contraction of your pelvic floor muscles
– Contract your pelvic floor muscles using a strong voluntary muscle contraction
– Hold or maintain the kegel for as long as you can up to 10 seconds at a time
-Perform strong pulses at the top of your lift for maximum strengthening
– Rest between exercises to allow sufficient time for your pelvic floor muscles to recover for your next attempt
– Perform your Kegel exercises in upright positions — this trains your pelvic floor muscles to work against gravity, and to function in upright positions.

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25 Responses

  1. Amy DeBurgh says:

    What are some exercises to avoid that are terrible for the pelvic floor?

  2. Your videos are a god send. Thanks for putting them out there.

  3. is it suitable for pregnant women ?? and should i exhale when contract and inhale in relax or just breath all the time , as i saw in another videos said that, and i didn't control exhale and inale with the exercise ?

  4. Is kegal exercises helps in treating veginismus…??

  5. thanks for nice exercises i love it and doing it daily hope will get something good out of it

  6. every time I "lift" I feel like The only thing contracting is the rectum…not the vagina…
    Am I doing it wrong?

  7. Nurra Ali says:

    Wouldn't having sex provide some of the lift and squeeze exercises that these advance kegals accomplish???

  8. hey missi …im not a mother but i just want to know also that will this exersise still be worth a great idea .and also i have only been with one person b4 but i still would like to know how do you know when you got a loose vagina ? and can it help with that also ?

  9. Siu Yin Ng says:

    thank you for your videos. hope it will help my bladder problem.

  10. Dina Refai says:

    Why are liftings for only 10 seconds? Could i increase the lifting time to accelerate the outcome?

  11. Steph Gee says:

    Hi Michelle, how long should i do the beginners workout before i go to advanced?

  12. Thanks Kimouya, you are well on track if you are doing these daily! Thanks for commenting Michelle

  13. Thank you Michelle I do these exercises everyday

  14. Thank you Michelle I have been doing this workout everyday, I love it 😉

  15. Hi Marg so glad you are doing your exercises, keep up your good work, great to know that things are going well for you! M

  16. Glad to help! Best of luck

  17. I love this workout!! I finally am do my exercises. Keep up the good work Michelle. I have learned so much from your book, web site , and videos. Thank You!!!

  18. CailínRua says:

    a life saver for all us preggos! i think incontinence and a baby would be just too much to cope with, leaky enough as is postpartum!

  19. Hi Angela this will depend on how intact your pelvic floor (PF) muscles are. If you can sense some contraction then this is a good sign that progressive exercises can help. If your PF nerves or muscles have been damaged this will be more difficult. The key to strengthening is to progress (like in the gym) to strong holds and upright positions once you can contract your correctly. If you feel unsure abdout how to contract then see a PF Physio – we have gadgets and techniques etc hope this helps M

  20. Angel Eyes says:

    Hi Michelle. I had a hysterectomy and my cervix removed. I feel that my kegel muscles have become very weak and he basic tightening and squeezing of my kegel muscles are not showing much results for me! It's been 4 years senses my procedure, is there any help for me?

  21. Hi great question – these are among the most common mistakes we see it usually means that the pelvic floor muscles are weak &/or may be trying to contract too strongly. Start activate just gently, focus on getting your technique right, then progress to stronger holds.You'lll find as your strength imrpoves, you should be able to breathe normally. You might try your Kegels lying down – on your belly, side or back (see beginners workout episode 4 of this series). Hope this helps! M

  22. His_Queen says:

    So I have been doing these for a while and they are very strong but I have a habit of holding my breath and sucking my stomach in very hard. I'm trying to stop doing that and when I'm focusing on that I can't hold it for that long or too strong. Any suggestions??

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