Save time with this combo Kegel workout

Get on track to regaining your pelvic power with this simple combination

By Isa Herrera, MSPT, CSCS, founder of

We are so indoctrinated into thinking that there is only one way to reclaim our pelvic power and that’s by doing traditional Kegels in the traditional way and this isn’t true!

The pelvic floor (PFMs) aka our “Lady Parts” consists of three muscle layers and over 10 muscles. So The PFMs need to be exercised in specific ways with specific movements to guarantee success. I personally have over 20 different types of Kegels in my medicine bag and teach many of those in my programs and to my private clients as well….

…Variety is the spice of life and the road to pelvic power heaven.

Exercises for your lady parts does not have to be drudgery, and it doesn’t have to be overcomplicated. Pelvic healing exercises should involve a combination of things such as mindfulness training, yoga and traditional exercises all in one exercise.

Yup. You heard me right. All in one.

My superpower is creating exercises for my clients that they enjoy doing and will stick with so I personally love combining exercises that involve both a Kegel and Reverse Kegel killing two birds with one stone. Check out this great video here.

In this video, I combine the yoga exercise child’s pose with an abdominal exercise, the box plank. I just love the combination workouts where I can restore power and balance at the same time. The child’s pose relaxes the pelvic floor muscles, and the box plank strengthens the pelvic floor. This is the perfect yin and yang exercise for your “lady parts” and the perfect exercise for all pregnant women.

Phase one:

  • Get into an all-fours position like in the video. Your elbows should be directly under your shoulders and your hips under your knees forming a box form.
  • Do a Kegel and tighten your abs, turn your toes under and lift your knees two inches off the floor.
  • Keep your back straight and don’t hold the breath while you hold this exercise. Breathe naturally. If you hold the breath, you could leak more or have more pressure or pain.
  • Hold this position for 5-10 seconds and breathe normally.

Phase two:
Get into hands and knees position with pointed toes. Bring your buttocks towards your heels, lowering your chest towards the floor. Place your hands outstretched. Depending on the size of your belly you will have to bring your legs wider apart to move room for the baby.

Hold for 3-5 full breaths focusing on releasing tension in your pelvic floor muscles. Releasing tension in these muscles helps you prepare for labor and delivery.

Don’t practice child’s pose if you have a current or recent knee injury just has a knee surgery or if it causes you pain. It is essential to listen to your body at all times and to listen to its subtle messages your body is sending you. I call this “ Body Talk.” Additionally, pregnant women should only practice a wide-legged variation of the pose do not press the belly on top of the thighs.

Need more help getting your pelvic floor stronger and more prepared for labor and delivery? Download my FREE Kegel Checklist here.

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