Pelvic exercise routines to use with the song 'Do the Kegel'
A startup kegeling routine
For women with very little tone in the pelvic region it is important
to start gently and keep feeling good about any improvement. A gentle
startup routine that we suggest using with 'Do the Kegel' is to do
one set of kegels in each chorus - that's four sets in all. First
make sure that you can locate the correct muscle group. Use
the instructions here and check out Victoria
Vulva's video demonstration to make sure you are doing the exercise
correctly and to establish your current kegel-ability.
Check out Laura-Doe's yOniversity..
Now using the rythmn to help you and the lyrics below, simply squeeze
on red and relax on green.
'Do the kegel' ....,
the pelvic squeeze
Come on with me ladies
and kegel please
your pelvic floor
When you squeeze, squeeze, squeeze ... and
You will be doing do six short kegels followed by a longer one.
If your current kegel-ability is less than 7 (ie you can't yet do
seven in a row) just start in at the beginning of each chorus and
do as many as you can. Pop the song on three times a day for a gentle
start up program. As your kegel-ability increases you can move on
to kegeling during the verses as well
A more advanced routine
If your kegel-ability is (or has become) 20 or over you can follow
Victoria the "bouncing vulva" through a more advanced
routine during the verses of the song. Squeeze as she goes down
and relaxing as she comes up.
There’s an exercise that
every woman needs
It’s called the kegel the
Its great at any
Lets make it all the rage
It’s good for you, it’s
fun and it's a breeze
Alternate with slow kegels
Remember it is important to practice both quick kegels (to strengthen
the fast twitch muscle fibres) and longer sustained kegels (to strengthen
the slow twitch muscle fibres). This alternative shows the second
verse with longer kegels to build endurance.
and hold.................... and
You can do it in the bank or on
You can do it with the minimum
Find the muscle you’d locate
when you don’t want to urinate
...........and keep squeezing...........................and
and squeeze. squeeze, squeeze ..........and relax
You can practice slow squeezes through the verses and quick ones
Or alternate quick and slow kegels each time you put on the song.
Make sure you are doing the squeeze correctly by reading the
instructions here and checking out Victoria
Vulva's video demo!