Beginners Endurance Kegels to Build Pelvic Floor Strength

Have you been following our pelvic floor exercise series on YouTube? If so, you’ll be delighted to hear we have just released the third video in the series that focuses on building endurance in pelvic floor strength. In previous videos, we worked on contracting the different parts of the pelvic floor before building these contractions up to form a solid Kegel. The idea is that these videos will take you from the very beginning, starting from “ground zero” where there is little to no activation, all the way to building up a strong and solid pelvic floor with optimal control.

Ground zero is the unfortunate reality for those who have undergone mesh removal surgery, other pelvic surgery or even following a difficult birth where there was damage requiring stitches. The exercises begin by enhancing the subtle connections between the brain and the pelvic floor to create the right activation. When starting from ground zero, it is critical that you remain focused on the long term goals while being very compassionate with yourself. It takes time to build true strength so give yourself time and commit to undertaking the journey to empower your flower.

It is intended that you only move to the endurance phase of your pelvic floor training once you can achieve a good contraction in all parts of your pelvic floor  and are comfortable with performing a full Kegel.

When you begin the endurance part of your training, only hold the contractions as long as is comfortable. We count to 10 in the video but you can count lower (or higher) depending on your own pelvic floor strength. It is definitely time to stop if you have to recruit other muscle groups in order to maintain your contraction.

Next week, will will move on to speed work where we will focus on fast twitch fibres that can greatly enhance your orgasms. Don’t miss it!!

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Help to Break the Taboo

If you are suffering from stress incontinence, overactive bladder, pelvic organ prolapse, pelvic pain, fecal incontinence or sexual dysfunction, working on the endurance function of your pelvic floor can greatly enhance pelvic floor function. In the case of pelvic pain, you should refrain from doing endurance kegels instead focusing on reverse kegels (endurance relaxation instead of contraction). Try it!

Pelvic Floor Dysfunction (PFD) affects one in every three women. Join in our mission to break the taboo surrounding Pelvic Floor Dysfunction by talking about these conditions, sharing this page and using the hashtag #breakthePFDtaboo

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