In today’s episode, Jessie is going to walk us through how to do a proper kegel - or pelvic floor muscle contraction. She also discusses the evidence for pelvic floor muscle training, why kegels aren’t a catch all exercise, and leads us through our pelvic floor exercise for the day! - - - - - - - - - If you liked this episode of To Birth and Beyond, tell your friends! Find us on iTunes and Spotify to rate/review/subscribe to the show. Want more? Visit www.ToBirthAndBeyond.com, join our Facebook group (To Birth and Beyond Podcast), and follow us on Instagram @tobirthandbeyondpodcast! Thanks for listening and joining the conversation! Resources and References  Beyond The Kegel, FREE Pelvic Floor Coaching Workshop (April 17) Show Notes  0:55 - Jessie’s upcoming FREE Pelvic Floor Coaching Workshop: Beyond the Kegel 1:58 - What we are talking about today - and why! 4:14 - Jessie names the 4 steps for how to do a proper kegel 5:06 - Jessie leads us through the 4 step flow (inhale, expand, exhale, lift) as well as different visualizations and ways to think about it 10:10 - That is ENOUGH practice for today - and a recap of the 4 steps 10:58 - Episode wrap up