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Beyond Kegels: 3 Simple Pelvic Floor Exercises
Have you ever been told to “do your Kegels,” only to see little improvement in your sex life, prolapse concerns, or incontinence issues?
It’s not uncommon, and often it’s because many of the basic cues we hear are either incomplete or don’t target all the layers of the pelvic floor.
In this episode, Marianne explains why pelvic floor training involves both direct and indirect (or functional) approaches.
She also shares three of her clients’ favourite pelvic floor
imagery exercises to help you reconnect with the deep layers of your pelvic floor and improve your overall quality of life.
Starting at minute 6, you'll be guided through these exercises, and we recommend practicing mindfully, either in a deep squat or seated on a soft surface for comfort and focus.
Timestamps:
01:29 – What is Direct & Indirect Pelvic Floor Training?
02:40 – Why “Holding Your Pee” Isn’t the Best Cue
04:52 – Postural Tips Before You Start
06:28 – Cue #1: The Straw
07:14 – Why Full Release Between Sets is Key
09:50 – Cue #2: The Blueberries (Client Favourite)
14:55 – Cue #3: The Tail
17:15 – What to Do If You’re Not Feeling Much
20:52 – Comparing "Squeezing" with the Imagery
You’ve Learned
If you’d like to receive the audio cues for an easy home practice,
feel free to email us at [email protected].
For those based in the UAE, we’re also happy to provide
recommendations for women’s health physiotherapists—just reach out!
View all episodes
By Marianne Tafani - Core Connect StudioHave you ever been told to “do your Kegels,” only to see little improvement in your sex life, prolapse concerns, or incontinence issues?
It’s not uncommon, and often it’s because many of the basic cues we hear are either incomplete or don’t target all the layers of the pelvic floor.
In this episode, Marianne explains why pelvic floor training involves both direct and indirect (or functional) approaches.
She also shares three of her clients’ favourite pelvic floor
imagery exercises to help you reconnect with the deep layers of your pelvic floor and improve your overall quality of life.
Starting at minute 6, you'll be guided through these exercises, and we recommend practicing mindfully, either in a deep squat or seated on a soft surface for comfort and focus.
Timestamps:
01:29 – What is Direct & Indirect Pelvic Floor Training?
02:40 – Why “Holding Your Pee” Isn’t the Best Cue
04:52 – Postural Tips Before You Start
06:28 – Cue #1: The Straw
07:14 – Why Full Release Between Sets is Key
09:50 – Cue #2: The Blueberries (Client Favourite)
14:55 – Cue #3: The Tail
17:15 – What to Do If You’re Not Feeling Much
20:52 – Comparing "Squeezing" with the Imagery
You’ve Learned
If you’d like to receive the audio cues for an easy home practice,
feel free to email us at [email protected].
For those based in the UAE, we’re also happy to provide
recommendations for women’s health physiotherapists—just reach out!