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Kegel Exercises for Beginners Printable | Pelvic Floor Exercise Chart | Pelvic Floor Workout PDF | Kegel Exercise Poster

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Price:$4.25

Cathy

Designed by Cathy

KindRootsHealth ·

United States

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Highlights

  • Designed by KindRootsHealth
  • Party decor for gatherings and celebrations
  • Digital download
  • Digital file type(s): 2 PDF

Pelvic Floor Exercise Chart | Digital Download

This Kegel Exercises for Beginners printable is a clear, easy-to-follow pelvic floor exercise chart designed to help you learn proper pelvic floor engagement with gentle, beginner-friendly movements.

✨ Why This Chart Helps
◼️ Created by a Certified Integrative Health Practitioner
◼️ Designed specifically for beginners learning pelvic floor exercises
◼️ Focuses on gentle activation, relaxation, and coordination
◼️ Includes lying, seated, and standing Kegel variations
◼️ Beginner-friendly with simple visual instructions
◼️ Low-impact movements suitable for daily practice
◼️ One-page layout for easy reference

🏋️ Exercises Included
A comprehensive pelvic floor (Kegel) exercise chart featuring:

◼️ Basic Kegel variations (slow, quick, endurance, elevator)
◼️ Position-based exercises (lying, side-lying, seated, standing)
◼️ Breathing-synced and awareness-based exercises
◼️ Gentle movement coordination (heel slides, marching, bridge prep)
◼️ Functional pelvic floor engagement for everyday activities

Designed for daily routines, at-home practice, or pelvic floor awareness support.

🖨️ What’s Included
✅ 1 Kegel Exercise Chart (PDF)
– US Letter (8.5x11")
– A4 size included
✅ Clean, modern design
✅ High-resolution for crisp printing
✅ BONUS: How to Use This Workout Guide Included

💡 How to Use
1. Print and hang in your home, therapy space, or wellness area
2. Add to a binder or pelvic floor exercise journal
3. Save on your phone or tablet for quick reference
4. Follow exercises from top to bottom at your own pace
5. Ideal for beginners, postpartum support, and physical therapy reference

Perfect for:
💪 Kegel exercises for beginners
💪 Pelvic floor exercise charts
💪 Postpartum pelvic floor support
💪 Physical therapy and wellness reference
💪 Home exercise PDF collections
💪 Pelvic floor awareness and coordination

📥 Instant Download
This is a digital product — no physical item will be shipped.

After purchase, you’ll receive:
◼️ Download links via email
◼️ Access via Etsy → Your Account → Purchases & Reviews
◼️ Note: Downloads must be accessed from a browser (not the Etsy app).

⚠️ Disclaimer
The information provided in this digital product is for educational and informational purposes only and is not intended as medical advice. It should not be used to diagnose, treat, cure, or prevent any health condition. Please check with a healthcare professional before making changes to your diet or lifestyle. The creator isn’t liable for any outcomes from using this information.

🔐 Personal Use Only
This file is for personal use. Please do not resell, copy, or distribute the digital file.

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Reviews for this item

1.0

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(1 reviews)

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1 out of 5 stars 1 This item

Joanneetaylor Jan 14, 2026

too blurred to be able to read the print

Joanneetaylor Jan 14, 2026

Response from Cathy

Hi Joanne, Thank you so much for sharing your feedback. I am really sorry to hear that the print was difficult to read. That is never the experience I want for anyone who purchases from my shop. I would love to understand a bit more about what felt blurry for you. Was the font too small, or did it appear unclear after printing or downloading? The file is created in high resolution, but sometimes printer settings or screen scaling can affect how it appears. Please feel free to message me directly. I would be more than happy to send you an updated version with larger text or help in any way I can so that you have a file that is comfortable and easy to read. Your satisfaction truly means a lot to me, and I appreciate you taking the time to let me know. Warmly, Cathy

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Listed on Jul 13, 2026
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