Скачать или смотреть Kegel Exercises to Strengthen Your Pelvic Floor in 20 Mins a Day

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Want to improve bladder control, core strength, and overall pelvic health? This 20-minute Kegel exercise routine is designed to help strengthen your pelvic floor muscles, improve postpartum recovery, and enhance intimate wellness. Whether you're a beginner or looking for an advanced pelvic floor workout, these guided exercises will help you build endurance and control.

👉 What You’ll Get in This Video:
✔️ Step-by-step Kegel exercises for women & men
✔️ Tips to properly engage your pelvic floor muscles
✔️ Exercises for bladder control & incontinence
✔️ A mix of beginner & advanced Kegel routines
✔️ Best practices to avoid common mistakes

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⏳ Timecodes
0:00 SKATER HOPTAPS
0:47 DOWNWARD DOGSPRINT
1:40 comfort
1:44 TWISTING KNEEUP
2:40 DOUBLE KNEE DRIVE
3:26 comfort
3:40 MODIFIED PUSHUP
4:26 JUMP SPLIT
5:23 comfort
5:27 HOLLOW HOLD
6:23 PLAGE JOGS
7:20 COBRA PUSHUPS
8:06 KNKEELING PUSHUPS
9:02 comfort
9:06 SIDE CRUNCH ELBOW KNEES
10:02 PLANKTAP SHOULDERS
10:49 SKATFR STEPBACKS
11:46 comfort
12:00 HGH KNEE TAPS
12:47 SIDE SQUAT TOUCHDOWN
13:43 JUMPING AIRBIKE
14:40 comfort
15:41 JUMP BIKEARM SWING
16:27 TOP CORNER PUNCH
17:24 comfort
17:28 EXPLOSIVE SQUATS
18:24 PELVICTILT BRIDGEHIPS
19:21 Glute March Hips
20:08 LYING BENT KNEE FIGURE
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