The “New” Way to Do Kegels – (FREE-Video)

By Isa Herrera, MSPT

(Video) The New Kegel Workout 1It’s kind of a joke. “Do your Kegels.” As women, we know we should do them…But how many of us really do? 

And even if we do them, did you know that they could actually be making things worse? 

Here’s a really scary number… 

…49% of women experience leaking….where you’ll “pee just a little” (or a lot)…To the point where you’re carrying pantiliners everywhere you go, and you can’t sneeze or cough without leaking. 

And if you don’t do anything about it, leaking alone will often lead to pelvic pain and even pelvic organ prolapse.

It’s a domino effect that happens because many women will stick their heads in the sand and pretend it isn’t happening…

…Or worse they start to do Kegels and things just don’t get better and they get disappointed and quit before they can heal!

We’re 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 muscles aka our
“Lady Parts” are interconnected to everything and they’re centrally located between our upper and lower bodies.  Their precious location gives them the power to influence the hips, legs, back muscles. Of course, the opposite is true as well.

The pelvic floor muscles influence all the muscles on the outside of our hips, legs, and spine which is why they can confuse even the most trained doctor. When we understand this simple truth we can then start to connect to these muscles in a more global way and deeper way.

The pelvic floor (PFMs) aka our “Lady Parts” consists of three muscle layers and over 14 muscle ( not including the external muscles). So The PFMs need to be exercised in specific ways with specific movements to guarantee success.

It is important to have a variety of Kegel’s at your fingertips because the pelvic floor muscles are dynamic and exercising them using outdated and traditional Kegels brings disappointment and little results….I share many types of Kegels in My V-Core Lift Essentials ProgramClick here to go deeper into your bladder and pelvic healing…this program is great for prevention as well. 

…Kegel variety is the spice of life and the road to pelvic power and to eliminating leaking, improving our feminine power, and keeping our “Lady Bits” in place.

Exercises for your “Lady Parts” do 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. Un-Kegels, Kegels, core, pelvic massages, and traditional exercises all in our self-care power.

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.

Check out this great New Kegel Combo video here. It’s Free and will open your mind.

Like this post and want to go deeper on your healing journey? There’s no better time than the present. Click here to check out my V-Core Lift Essentials Program – heal leaking, pelvic organ prolapse, and improve sensation and pelvic power in just 5 minutes a 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: Box Kegel and Un-kegel (reverse Kegel)

  • 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 the 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 your hands to the side and widen your legs. Hold for 5 full breaths focusing on releasing tension in your vagina.

Don’t practice the child’s pose if you have a current or recent knee injury just have 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. Additionally, pregnant women should only practice a wide-legged variation of the child’s pose.

I call this “ Body Talk.” and it’s part of what I teach in all my pelvic healing programs.

To feel more vibrant, confident, and sexier than ever – Click Here to check out the V- Core Lift Essentials Program…designed by a pelvic physical therapist and clinically-proven with over 14,000 women.

About ISA HERRERA, MSPT, CSCS

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