Pregnancy is an exciting journey full of changes, but it also brings challenges. One great way to support your body during this time is by adding Kegel exercises to your daily routine. In this guide, we’ll explore the benefits of Kegels during pregnancy and show you how to do them the right way.
Benefits of Kegel Exercises During Pregnancy
Strengthens the Pelvic Floor
Pregnancy puts a lot of strain on your pelvic floor muscles. Kegel exercises target these muscles, making them stronger and more elastic. This extra strength helps support your growing uterus, bladder, and bowels, lowering the risk of urinary incontinence and pelvic organ prolapse.
Improves Bladder Control
As your baby grows, the extra weight and hormonal changes can stress your bladder, leading to frequent urination. Kegel exercises strengthen the muscles that control urine flow, improving bladder control and reducing leaks or accidents.
Prepares for Labor and Delivery
Strong pelvic floor muscles are essential for a smoother labor and delivery. Kegel exercises help you gain control over these muscles, allowing you to relax and coordinate better during childbirth, which may lead to a more efficient labor.
Speeds Up Postpartum Recovery
After giving birth, your body needs time to heal. Strong pelvic floor muscles promote better blood circulation and help support pelvic organs, speeding up postpartum recovery and helping you regain control faster.
How to Do Kegel Exercises Correctly
Identify the Right Muscles
To find your pelvic floor muscles, try stopping the flow of urine midstream. The muscles that you use to do this are the ones you’ll work on with Kegels.
Find a Comfortable Position
You can do Kegel exercises while sitting, standing, or lying down—whatever feels most comfortable.
Engage Your Pelvic Floor
Squeeze your pelvic floor muscles by tightening them inward and upward, as if you’re trying to stop urine flow or hold in gas. Avoid tensing your abdomen, thighs, or buttocks.
Hold and Release
Hold the squeeze for 3-5 seconds, then relax for the same amount of time. Repeat this 10-15 times.
Increase Gradually
As you get more comfortable, increase your repetitions. Aim for three sets of 15-20 reps a day.
Learn More About Kegel Exercises
Understanding the time and energy challenges many women face, this resource provides practical tips and exercises that go beyond basic Kegels, making it easy and accessible for even the busiest women.
The Mayo Clinic, known for its expertise in childbirth, has released an updated edition of its comprehensive guide. It offers valuable insights and strategies to help you prepare for and maintain a healthy pregnancy.
Designed for every stage of pregnancy, this exercise program offers a specialized routine to effectively train and strengthen your muscles. It provides a proactive way to prevent common discomforts, pains, and complications during pregnancy and childbirth.
Empower Your Pregnancy with Kegels
Adding Kegels to your daily routine can strengthen your pelvic floor and improve your overall well-being. Start small and gradually build up your practice. Remember, a strong body makes for a smoother pregnancy and recovery.
Always consult with your healthcare provider before starting any new exercise routine.
Here’s to a strong and empowered pregnancy!
