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Advanced Kegel Exercises for Added Resistance

Pelvic Floor Doctor

Medically Reviewed By Dr. Amanda Olson,DPT, PRPC

In this video,’s Dr. Amanda Olson, certified pelvic floor rehabilitation therapist, demonstrates some advanced Kegel exercises for added resistance. The first exercise she demonstrates begins with the weight inserted and you standing straight up, feet shoulder-width apart. Keeping proper posture, and using your hands to steady yourself if necessary, you then inhale, relax, exhale, and then perform a Kegel with the weight inside you. Hold this for five seconds before inhaling and relaxing once more. You can repeat this exercise ten times.

The next exercise Dr. Olson demonstrates is a weight shift with a Kegel raise. This is identical to the first exercise except that during the exhale, you shift your weight and raise yourself up on the balls of your feet, drawing the weight deeper up inside. Continue to do the Kegel all the way up and then all the way down in a controlled drop back to the floor. This exercise can be done ten times as well.

Another exercise for building added resistance is again nearly identical to the first. However, at the point where you would normally exhale and perform the Kegel, also lift one leg to the side about eight inches. Move your leg from the hip and keep your knee straight, all while maintaining the Kegel, and then release after slowly bringing your leg back down. Do these exercises ten times on both the right side and the left side.

The final exercise is a specialized squat designed to not put strain on your knee. For this one, it’s beneficial to ensure you’re holding onto a railing, bar, or kitchen counter. Again, begin the exercise normally. Then, as you are about to exhale and perform your Kegel, press your hips backward and down as if you were about to sit down in a chair. Keep your knees in line with your shoulders and maintain your Kegel all the way down and all the way up. This last exercise is an added challenge, as the natural motion of squatting helps to open the pelvic floor and relax the muscles, providing additional resistance for you to maintain your Kegel. Like the others, this exercise can be done 10 times as well.