Here is a video to demonstrate several techniques for proper kegal exercises.  Kegals are an important part of pregnancy and well woman care. Part of proper kegals is to also squat when ever possible to lengthen the muscle as you strengthen it. these two exercises work together. Everyday you should practice a squat position. You can do your kegals throughout the day, and when you are in the squat position.

Videos on Finding your kegal muscles:

Finding the Kegals muscles from proper excercise of pelvic floor

When you squat you will stay in that position for 5 – 15 minutes once a day. Start at 5 minutes and work your way to 10 or 15 minutes.  It should used to stretch the muscles of the pelvis, pelvic floor and low back to aid in keeping the muscles flexible for birth. After pregnancy this position should be done daily to help keep the flexibility of the muscles and lengthen the pelvic floor to aid in strengthening it by kegal exercises.

Picture of a Squat: (can be done leaning against a wall, your partner or sitting on a stack of books or low stool). Elbows help push against the knees.

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