Kegel Exercises ➜ Strengthen Your Pelvic Floor (Men and Women) ➜ Day 1

The best Kegel exercises to strengthen the pelvic floor for Men and Women. Learn how to do them now! Do these Kegel exercises at home with this video for beginners. 5-Day Routine. ⭕ IMPORTANT: It is important to squeeze your anus for about 7 seconds and release for about another 7 seconds repeatedly when performing the exercises to improve results and more efficiently strengthen your pelvic floor. In this video you will learn everything you need to know about Kegel exercises and how they can help you strengthen your pelvic floor. You’ll discover why it’s important to have a strong pelvic floor and how Kegel exercises can help you improve urinary incontinence, pelvic pain and other related health problems. Plus, we’ll show you how to perform the exercises correctly - don’t miss this opportunity to improve your health and well-being! - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 👍🏼 Please ‘like’ and subscribe to our channel, and click the ‘bell’ icon to get video updates. 🙏🏼 You can subscribe here: - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 📆 Recommended Plan Week 1 ✅ Do It 3 Days a Week (1-2 rounds a day) Week 2 ✅ Do It 4 Days a Week (2-3 rounds a day) Week 3 ✅ Do It 5 Days a Week (2-4 rounds a day) Week 4 and beyond ✅ Do It 6 Days a Week (2-4 rounds a day) ⭕ Following along with this video means completing all exercises = 1 round ⭕ Repeat for 2-4 Rounds for a complete workout - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ⏱️ Duration: 7 minutes 💪 Exercises quantity: 7 ⏱️ Format: 1 exercise = 45 seconds work 10 seconds rest 🤸‍♂️ Equipment: your body - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ⏰ Timecodes ⏰ 00:00 - Kegel Exercise 1: Seated Alternate Wide Side Adduction 01:06 - Kegel Exercise 2: Pelvic Tilt 02:03 - Pelvic Floor Exercise 3. Seated Knee Flexor And Hip Adductor 02:59 - Kegel Exercise For Men 4. Lying Side to Side Knee Hips 03:54 - Kegel Exercise For Woman 5. Kneeling Side Leg to Kick R 04:49 - Kegel Exercise For Beginners 6. Kneeling Side Leg to Kick L 05:44 - Pelvic Floor Exercise 7. Lying Hover Leg Clap - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - #kegelexercises #pelvicfloorexercises #drkegelexercises - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Disclaimer: Before starting this or any other fitness program, consult with your physician or other health care professional. You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level. Your physician or health care provider may advise you not to begin this fitness program. If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately. Site offers health, fitness, and nutrition information and is intended for educational purposes only.