Daily Kegel Routine for Bladder Control and Intimacy | Pelvic Floor Home Workout

Fitness Workout for Women
A quick daily kegel routine for incontinence relief and better sex! I guide you through kegel variations for endurance, control, and coordination. My troubleshooting tips (at the end) will help if you’re not “getting it” or if you’re unsure about whether or not kegels are right for you.

Also check out Kegel Camp! Sign up to get the first three days emailed to you: http://bit.ly/femkegelcamp

Suggested routine (talk to your women’s health physical therapist to determine if this is right for YOUR NEEDS):
– 5 endurance kegels (hold each contraction for 7 counts, fully relax after each contraction)
– 7 quick kegels
– 3 “combo kegels”
– 3 kegels with a cough
– 15 to 20 reps of butterfly bridge


– 02:15 : 5 endurance kegels
– 06:26 : 7 quick kegels
– 08:13 : 3 “combo kegels”
– 10:29 : 3 kegels with a cough
– 12:01 : 15 to 20 reps of butterfly bridge

Breathing animation: https://imgur.com/gallery/Huou7Gh


Pelvic pain/tension: https://www.youtube.com/playlist?list=PLDputRBPsHFQJ6PhSXjW54Oi-QoNCqsGL

Ab Camp: https://www.youtube.com/playlist?list=PLDputRBPsHFTgoHikhUlJzfX4hkP41fqy

Yoga for Beginners for Pelvic Health: https://www.youtube.com/playlist?list=PLDputRBPsHFS15PV1NrJB5-LpUUJKY03x

Get the first week of “Lift” delivered to you for free. Sign up: htttp://bit.ly/femfusionlift

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Understand your body! Check out my book, “Lady Bits:” http://femfusionfitness.com/lady-bits/

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Support FREE core + pelvic floor friendly fitness, yoga, and women’s health information on YouTube! Donate today: http://bit.ly/2xZy45I

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FemFusion Wellness LLC / Dr. Brianne Grogan, PT, DPT offers health and fitness information intended to assist you in improving your general health and well-being. FemFusion programs, videos, and written texts are designed for entertainment and educational purposes only. Please consult your physician before beginning this or any other exercise program.

All forms of exercise pose some inherent risks, particularly exercise done independently without individualized supervision from a qualified fitness trainer or healthcare professional. Due to the nature of video instruction, FemFusion Wellness LLC advises readers/viewers to take full responsibility for their safety and to know their personal limits. *Stop if you experience faintness, dizziness, pain, or shortness of breath.*

By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FemFusion Wellness LLC / Brianne Grogan from any and all claims or causes of action, known or unknown, arising out of FemFusion Wellness LLC / Brianne Grogan’s negligence.

Do not rely on the information presented as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, consult with a physician or other health care professional. Do not disregard, avoid or delay obtaining medical or health related advice because of something you may have read, heard, or viewed on this site or channel. The use of any information provided on this (or any associated) video or website is solely at your own risk.

General questions are welcome, but please do not contact us with details of your personal situation or medical concerns. We cannot comment on your individual circumstances by personal email, nor will we provide medical advice, opinion, diagnosis, treatment or medical services of any kind. Thank you for your understanding.

For more information on consulting with a Pelvic Physical Therapist for personal assessment and treatment, check this link if you live in the United States of America: http://www.womenshealthapta.org/pt-locator/. If you live outside the US, search for a physiotherapist who specializes in pelvic floor dysfunction and rehabilitation.

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Additional links and resources:

Things I love: http://femfusionfitness.com/trusted-resources/
YouTube: @femfusionfitness
❤ Don’t miss my playlists!
YouTube (my other channel): @forksup
Website: http://www.femfusionfitness.com
Facebook: @femfusionfitness
Pinterest: @femfusion
Insta: @femfusionfitness

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Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illness such as heart disease and type 2 diabetes (to name just two common conditions). Movement breaks will help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!

FemFusion Fitness: Eat clean. Move every day. Shine brighter!
Eat clean. Move every day. Shine brighter!

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