Kegels Exercises for Women – Complete BEGINNERS Guide

Kegels Exercises for Women – Complete BEGINNERS Guide

Learn how to do Kegel exercises for women that will strengthen your pelvic floor muscles and get results. This complete Kegels for beginners guide is presented by Pelvic Floor Physio Michelle, author of international best selling books for pelvic floor safe exercises for women.

#kegelexercisesforwomen #pelvicfloorexercisesforwomen


International Best Selling Pelvic Floor Recovery Books by Michelle Kenway

1. Pelvic Floor Safe Exercises for Women

Prolapse Exercises eBook Download Now

2. Prolapse Exercises – Inside Out

Pelvic Floor Safe Exercise e-book Download

This Kegel exercises for beginners video guides you step by step through:

1. The Best position to start with
2. How to do Kegel exercises and I’ll guide you step by step,
3. How many Kegels you should start out with and
4. How to know if you’re doing your Kegels correctly and
5. How long for results

Part 1. Best Kegels Position

When you’re starting out, the best position for doing your Kegels is the one that you can really feel your exercises including:
*Kneeling on all fours
*lying prone on your tummy
*Lying on your back

Part 2. How to do Kegels

Your pelvic floor muscles are located in layers between your legs where you sit. The pelvic floor muscles wrap around the 3 openings in the female pelvic floor.

There are 3 steps for doing your Kegel exercises correctly.

Step 1.

The first step involves tightening the anus as if stopping gas from passing. The anus tightens and buttocks should stay relaxed. Tighten the anus and lift it inwards to feel a squeezing sensation around your anus.

Step 2.

Tighten and squeeze the entrance to the vagina as if you’re closing it shut and at the same time try to lift your vagina inwards.

Step 3.

Tighten the opening where the urine comes out. You may feel the anus and vagina tightening, if you do this is correct

Now relax your pelvic floor muscles back to resting.

Combine steps 1-3 for correct Kegel exercise technique

*Sit tall
*Breathe normally
* Tighten your anus and vagina, lift them both in and upwards towards your navel and tighten and squeeze as if you’re stopping the flow of urine at the front
*Relax your pelvic floor back to resting

Test your Kegels:

1. Stop or slow the flow of urine but do this as a test and not an exercise and only once a week.

2. Tighten your pelvic floor as if to stop passing gas when you feel the urge.

How Many Kegels for Beginners?

Start out during the first couple of days doing 1-2 doing gentle Kegel exercises in a row. Focus on correct technique correct. As your technique improves progress by doing a few more Kegels and start to hold your exercises a little longer.

If you can do 2 Kegels in a row for 3 seconds, this is the number of exercises you start with, 2 exercises holding each exercise for 3 seconds. Take a break of up to 10 seconds before doing your next exercise.

Try to repeat this routine 3 times a day.

Kegels Training Recipe – Intermediate
*8 -12 Kegel exercises
*Up to 10 seconds/exercise
*Rest for 6-10 seconds
*Repeat 2-3 times/day
*Most days of the week

How Long for Strength Results?

Some women notice improvements within a couple of weeks of starting their Kegels however it can take 5-6 months to fully strengthen pelvic floor muscles if they’re weak to start with.

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Music by Aiden Kenway:… Lights by Sappheiros Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: Music promoted by Audio Library
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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.


  1. I have a question about kegel.
    I was just start doing it in the bride position and my vagina queefs/farts.
    Does that mean I’m doing it wrong?

  2. Hi good morning,, I have cystocelle for almost 3 yrs and only now I start doing kegel exercise. Is it OK when I’m dancing? Is it harm?

  3. 3rd step is not helpful cause youre tightening the uretra to stop urinating and is what caused me hemorrhoids by forcing peeing. kegel exercize is recommended for hemorrhouds ironically

  4. For how many seconds should I hold? For how long should I keep repeating this?
    For how many times should I excercise on a day?

  5. Hi Michelle.. I just want to be clarified on something. When doing this exercise, I’m i literally touching my vagina with my hands. (Like should i not wear anything down below?) 😅 sorry im just having a hard time understanding this video. I wanna try it out

  6. You are the best. Many thanks for the detailed explanation. It really helped.

  7. Is it okay to squeeze the front muscles first, and then anus, then lift? I find that easier

  8. Is this the right kind of exercise for me to do to help treat stress incontinence and vaginismus? I deal with both and really hope to get it corrected..

  9. Ma’am how can we strengthen short Twitch muscle fibres of pelvic floor muscles???

  10. Thus this exercise will help me to get rid of chubby vagina?? i faced lots of problems

  11. Thank you so much for this thorough explanation. What does it feel like when your pelvic floor is strengthened? How will I know it’s working?

  12. Can we do these 10 sets of exercises more than 3 times a day for better and faster results? And, how many times a day would be a limit?

  13. I’m 27 years old, unmarried, and I suffer from vagina indulgence. What do I do?

  14. Thank so much for explaining this. It is a difficult and often embarrassing situation for many women. Am I correct in assuming these exercises can help with enterocele?

  15. Thank you so much! That’s so good. I live in Iran and I didn’t find a really effective method for this problem; perfect❤🥀💌🌹

  16. Michelle dear i want kegal exercises for men for beginners with images like in this video please.

  17. Thanks for the valuable information. So many women have incontinence issues and don’t talk about them. I did kegels (yes with your method) for years and years. I was never able to stop my stress /sports induced incontinence. Finally I was cured – it took only 6 weeks. I learned that I had to empty my bladder then create situations in which the leaks normally happened (jumping jacks or heavy lifting). Over time I could time the kegel just right with the anticipated leak during exercise. This developed muscle memory and strength. I am committed to helping others with their incontinence problems with my new workout channel for middle age women.

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