The Best Pelvic Floor Exercise Techniques with Physiotherapist Amanda Savage & Kegel8

Discover expert-led pelvic floor exercise techniques designed to strengthen, support, and restore your pelvic floor muscles from the comfort of your own home. In this exclusive Kegel8 video series, specialist Physiotherapist Amanda Savage teaches Stephanie Taylor, Founder and Managing Director of Kegel8, how simple daily exercises can help improve bladder weakness, prolapse symptoms, pelvic pain, and core stability.

From pelvic floor exercises for incontinence to relaxation stretches and functional movement techniques, these videos are packed with professional advice trusted by women across the UK. Kegel8 works alongside leading women’s health physiotherapists to bring you expert pelvic floor support every step of the way — helping you feel stronger, more confident, and back in control of your body.

Kegel Exercise Techniques for Incontinence – The Knack

Learn how to prevent bladder leaks before they happen with “The Knack” — a simple but highly effective pelvic floor technique recommended by physiotherapists for stress incontinence and bladder weakness.

The Knack involves gently contracting your pelvic floor muscles before coughing, sneezing, laughing, lifting, or exercising. This quick squeeze helps support the bladder and pelvic organs during moments of pressure, reducing leaks and protecting the pelvic floor from strain.

Physiotherapist Amanda Savage demonstrates how to correctly activate the pelvic floor muscles, helping women improve bladder control naturally. Combined with regular pelvic floor exercises and Kegel8 pelvic floor toners, The Knack is an excellent technique for managing urinary incontinence and supporting long-term pelvic floor strength.

Using Arm Weights to Strengthen Your Pelvic Floor

Did you know strengthening your arms can also help strengthen your pelvic floor? In this expert video, Amanda Savage explains how functional strength exercises using light arm weights can activate your core and pelvic floor muscles together.

When you lift weights correctly while engaging your core, your deep abdominal muscles and pelvic floor muscles naturally work in harmony to stabilise the body. This improves overall muscle coordination, posture, pelvic support, and core strength — all essential for managing prolapse symptoms and reducing bladder leaks.

These exercises are particularly beneficial for women recovering from childbirth, experiencing pelvic floor weakness, or looking to improve pelvic floor stability safely at home.

Kegel8 combines expert physiotherapy guidance with advanced pelvic floor training solutions to give women effective pelvic floor treatment from the comfort of home.

Abdominal Exercises for a Stronger Pelvic Floor

Strong abdominal muscles play a vital role in supporting a healthy pelvic floor. In this video, Amanda Savage demonstrates safe abdominal exercises designed to strengthen the deep core muscles without placing excessive pressure on the pelvic floor.

Your pelvic floor and abdominal muscles work together as part of your core support system. Weak core muscles can contribute to poor posture, prolapse symptoms, back pain, and urinary incontinence. Learning how to activate the deep abdominal muscles correctly can improve pelvic floor function, stability, and bladder control.

These physiotherapist-approved exercises are ideal for women looking to strengthen their pelvic floor safely during prolapse recovery, postnatal rehabilitation, or pelvic floor dysfunction treatment.

Kegel8 are the pelvic floor experts, supporting women every step of the way with clinically informed pelvic floor exercise programmes and at-home treatment solutions.

Stability Exercises to Help Incontinence Leaks

Improving balance and stability can significantly reduce bladder leaks and pelvic floor symptoms. In this video, Amanda Savage teaches stability exercises that strengthen the muscles responsible for pelvic support, posture, and bladder control.

Pelvic floor muscles work alongside the hips, glutes, lower back, and deep core muscles to stabilise the body during movement. Weakness in these areas can increase pressure on the pelvic floor, contributing to stress incontinence and prolapse symptoms.

These gentle stability exercises help improve muscle coordination, balance, pelvic support, and continence control, making everyday activities easier and more comfortable.

Kegel8 works with leading UK physiotherapists to provide trusted pelvic floor solutions that empower women to manage pelvic floor dysfunction with confidence.

Stretches for Pelvic Floor Relaxation

A healthy pelvic floor is not just about strengthening — relaxation is equally important. In this video, Amanda Savage demonstrates gentle stretches designed to relax tight pelvic floor muscles and relieve tension-related pelvic symptoms.

An overactive or tight pelvic floor can contribute to pelvic pain, painful intercourse, constipation, bladder urgency, lower back pain, and difficulty emptying the bladder or bowels fully. Relaxation stretches help release tension, improve flexibility, increase blood flow, and restore healthy muscle function.

These calming pelvic floor relaxation techniques are especially beneficial for women experiencing pelvic floor tension, pelvic pain conditions, or recovery after stress and strain on the pelvic muscles.

Kegel8 understands that pelvic floor health requires both strength and relaxation — supporting women with expert guidance, physiotherapy solutions, and compassionate care every step of the way.

Pelvic Floor Exercises on the Move – The Squat

The squat is one of the most functional exercises for strengthening the pelvic floor, glutes, legs, and deep core muscles together. In this video, Amanda Savage demonstrates how to perform squats safely to support bladder control, pelvic stability, and prolapse management.

When performed correctly, squats help improve pelvic floor muscle coordination and strengthen the muscles that support the bladder, bowel, and pelvic organs. Functional exercises like squats also help women build strength for everyday movements such as lifting, bending, and standing.

Learning how to activate your pelvic floor during movement is key to reducing leaks and protecting the pelvic floor from strain during exercise and daily life.

Kegel8 are the experts in pelvic floor health, offering women trusted pelvic floor exercise solutions, physiotherapist-led support, and advanced pelvic floor toners to help strengthen and support the pelvic floor every step of the way.