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

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

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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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37 Responses

  1. Also check out Kegel Camp! View all 30 days of Kegel Camp videos on my YouTube channel right now, or sign up to get the first three days emailed to you for free: http://bit.ly/femkegelcamp

  2. Thank you I have prolapse and went to my doc because of Covid 19 no hospital appointments . I have been doing your exercises. I had very bad back pain which has gone. The Doc gave me into trouble said I should be doing Kegel Exercise every day I am 61 years work 30 hours a week I have had 2 children vaginal I did not know the importance in these exercises pelvic floor. I live in Scotland and we are coming out of lock down so hospitals will start to go back to normal in the meantime I will keep up with the relaxation and Kegel . Thank you again so glad I found you and I tell all my friends xxx

  3. Cindy Arnold says:

    Thank you, you are amazing!

  4. Reka.k Achar says:

    Its helful for Incompetent cervix women or not..

  5. What if I can't hold it for more than 2 counts?

  6. Honey Bunny says:

    Thank you.Am i supposed to exhale gradually when doing kegel exercises as i know your not supposed to hold breath.My nurse specialist said my muscles are 2 out of 5 on weakness scale when she examined me and informed me to do 10 sets of 6 as i have urge and stress incontinance.I also found out that when i had my episiotomy that they cut through my muscles didnt know that for all those years.

  7. Hasia Gibrim says:

    Hi ma’am Which of your video should I use for pelvic pain

  8. I think i need this exercises cos i am losing my pee😥🙈

  9. Chyna says:

    i was literally doing this and i already had to pee wtf

  10. Charm Charli says:

    Kegel & cough made me tinkle.. that's a good one

  11. Very helpful video but I’m not sure that I’m doing them properly because I still feel my tummy and butt muscles contracting in and I’m not sure if it too much or not

  12. ljp398 says:

    All these videos on kegal exercises talk about squeezing the muscle in, but doesn’t explain how we are supposed to do that? If I try to squeeze in I feel like it’s just my butt tightening. How can I target this area better?

  13. Jane Yajsou says:

    I really really like this !!!

  14. Thanks dear… You gave such a informative and useful video.. And I really tell about how sweetly you're speaking I just love 😍.. Love you darling

  15. catsaway1 says:

    HI , I have a problem were the top of my vagina really hurts , i have the kegal balls and it really hurts putting them in when they get to near the top , sex it a no go cause it hurts that is why i bought the balls , do you think the balls and your exercise will help?.

  16. dave davis says:

    Bautiful woman with a wonder coaching idea thanks my personal kegel master

  17. sky peters says:

    Sweet now I won’t pee myself during my an workouts

  18. nesma magdy says:

    Thank you a million dear 😘

  19. I get very bad headaches when I do these. I’m breathing during it and I’m not tensed up or anything. Idk what’s going on

  20. Tarot Space says:

    How long will it take before seeing results

  21. Is there a video where your doing the excecersizes with us? Because I wasn't sure how these are done

  22. I love the rose. Really a great visual. I really appreciate your kind help to get started and to finish. Very nice.

  23. Shau Khan says:

    When I do this my tailbone hurts

  24. sally morgan says:

    Kegels and coffee. I am so reasured by these exercises. Can quietly drink my coffee and do my kegels. I find it easy to respond to your very clear instructions and your voice – almost a reflex now. Thank You 🇬🇧🇫🇷Sally

  25. I use a walker to get to the bathroom, and I wear a diaper and pad. I start urinating before I get to the toilet and I can't stop it. I end up having to change to a new diaper and pad every time I go. It's complicated by the fact that I take diuretics. HELP!!

  26. I like this wow thank you!!!

  27. This video is great! The diagram of the pelvic floor muscles and all of the tips are so helpful!

  28. Emerald 💚 says:

    May I do these if I'm pregnant?

  29. Are there other ways to strengthen the vaginal walls and pelvic area and deal with prolapse without doing kegels? I tried to do a series of 10 kegels and feel a burning sensation in my vagina. Physio has recommended 3-5 series of 10 reps of kegels, contract at maximum strength for 2 seconds, release 3. Also 5-10 series of mild contracting and holding that contraction for 10 seconds then releasing. Seems like a lot to begin (daily).

  30. Trying to do kegels, but I cannot isolate my vaginal muscles. I can contract my bum easily, too easily, in fact my buttocks tighten a lot and are clenched. When I try to lift, my bum responds first and then my vaginal muscles are very slow to kick in, by the time I feel a mild contraction in the vagina, my anus and buttocks are super tight. 😕 Physiotherapist did not address this today. Dunno if I should keep trying on my own or get another appointment sooner than in two weeks. I don't want to make my condition worse.

  31. Billie 123 says:

    Can this routine be done during pregnancy?

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