(Video) The New Kegel Workout

We are so indoctrinated into thinking that there is only one way to reclaim our pelvic power and that’s by doing traditional Kegels in the traditional way and this isn’t true!

The pelvic floor (PFMs) aka our “Lady Parts” consists of three muscle layers and over 10 muscles. So The PFMs need to be exercised in specific ways with specific movements to guarantee success.  I personally have over 20 different types of Kegels in my medicine bag and teach many of those in my programs and to my private clients as well….

…Variety is the spice of life and the road to pelvic power heaven.

Exercises for your lady parts does not have to be drudgery, and it doesn’t have to be overcomplicated. Pelvic healing exercises should involve a combination of things such as mindfulness training, yoga and traditional exercises all in one exercise.  

Yup. You heard me right. All in one.

My superpower is creating exercises for my clients that they enjoy doing and will stick with so  I personally love combining exercises that involve both a Kegel and Reverse Kegel killing two birds with one stone. I’ve created a whole new way to exercising our “Lady Parts” that I call the V-Core Lift program.

For this holiday season, I am gifting you weekly video exercises from my V-Core Lift program that will help you to reclaim your bladder, pelvic and orgasmic power.  Check out new Kegel

Like this post and want to go deeper on your healing journey? Download my complimentary Female Pelvic Freedom Checklist.Get on the road to pelvic wellness in just 10 minutes per day.

In this video, I combine the yoga exercise child’s pose with an abdominal exercise, the box plank. I just love the combination workouts where I can restore power and balance at the same time. The child’s pose relaxes the pelvic floor muscles, and the box plank strengthens the pelvic floor. This is the perfect yin and yang exercise for your “lady parts.”

Phase One:

  • Get into an all fours position like in the video. Your elbows should be directly under your shoulders and your hips under your knees forming a box form.
  • Do a Kegel and tighten your abs, turn your toes under and lift your knees two inches off the floor.
  • Keep your back straight and don’t hold the breath while you hold this exercise. Breathe naturally.  If you hold the breath, you could leak more or have more pressure or pain.
  • Hold this position for 5-10 seconds and breathe normally.


Phase Two:
Get into hands and knees position with pointed toes. Bring your buttocks towards your heels, lowering your chest towards the floor. Place your hands outstretched.  

If this pose is too intense, bring hands to the side and widen your legs. Hold for 5 full breaths focusing on releasing tension in your vagina.

Don’t practice child's pose if you have a current or recent knee injury just has a knee surgery or if it causes you pain.  It is essential to listen to your body at all times and to listen to its subtle messages your body is sending you. I call this “ Body Talk.” Additionally, pregnant women should only practice a wide-legged variation of the pose do not press the belly on top of the thighs. Need more help? Download my  FREE Pelvic Freedom Checklist.

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About the Author


Isa Herrera, MSPT, CSCS is a New York City-based holistic women’s pelvic floor specialist, author of 5 books on pelvic health, including the 2017 international best seller Female Pelvic Alchemy and the ground-breaking self-help book, Ending Female Pain, A Woman's Manual. She has dedicated her career to advancing awareness of pelvic floor conditions so that more people can find relief from this silent epidemic that affects over 30 million people in the US alone. Ms. Herrera holds a BA in Psychology and Biology from Fordham University and also a Masters in Physical Therapy from Hunter College. Click here for a complete bio.

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