Kegel exercises, or pelvic floor exercises, can be performed to strengthen muscles supporting the bowels, bladder and uterus. They’re often recommended to pregnant women to strengthen the vaginal muscles and prepare for childbirth. Many women who perform kegels during pregnancy report an easier birth, as it allows for better control during both labor and delivery. These exercises can also minimize hemorrhoids and improve bladder control during pregnancy. Kegel exercises are also beneficial after pregnancy, as they improve perineal healing, regaining control of the bladder and strengthen the pelvic floor muscles.
Kegel Exercises and Pregnancy: How to Perform Kegel Exercises
To perform the exercise, begin by locating the kegel muscles. One way is to insert a clean finger into your vagina and squeeze your muscles around the finger. You can also try stopping the flow of urine, although this shouldn’t be done often or it can weaken the muscles and increase your risk of a urinary infection. Once you’ve found the muscles, contract them for 5 to 10 seconds, relax and repeat ten to twenty times. Do your best to aoid moving your abdominal, buttock and leg muscles during the exercise. Perform kegel exercises at least 3 times per day to gain the maximum benefit.
Kegel Exercises and Pregnancy
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