{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Body Knows","title":"Two Exercises for Real Pelvic Floor Tone","html":"","width":"100%","height":180,"duration":229,"description":"Most of the medical world hands women one answer for the pelvic floor: Kegels. But most pelvic floors are either far too tight or under-toned, and tightening everything at once helps neither. In this episode I share the two exercises I actually recommend: the elevator, where you tighten floor by floor from the perineum up to ten and come back down one floor at a time, and the one-opening-at-a-time practice that teaches each set of muscles to work on its own. I say it plainly, so you can do it correctly.\nThis episode is for education and isn't medical advice.\nMy writing, teaching, and book live at https://leighankrum.com\nPractitioners: https://leighankrum.com/practitioners\nCHAPTERS\n0:00 Coming up\n0:20 The Body Knows\n0:34 Welcome: pelvic floor tone\n0:51 Too tight or under-toned\n1:19 Exercise one: the elevator\n2:09 How often\n2:22 Exercise two: one opening at a time\n3:08 Mix the order\n3:30 Until next time","thumbnail_url":"https://img.transistorcdn.com/rM60Up3MCQcJhl209n5dGnqqpIdHRQYQ61Kh1Dqj6yE/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xZWM1/N2NkMTViODljZjll/NzQ5MzE2NmZjNTJk/OGVhOS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}