Also known as pelvic floor exercises, Kegel exercises help to strengthen the important muscles that support the bladder, uterus and bowels, as well as the vaginal muscles.
Main Benefits Of Kegel Exercises
By taking the time to strengthen the pelvic floor muscles women will often find that they have a much easier birthing process, with less chance of needing medical intervention such as an episiotomy or forceps. By working on using Kegel muscles during pregnancy women will have much more control over how and when they push during labor and delivery. Spending time toning these muscles will also reduce the chances of getting bladder leaks and hemorrhoids during pregnancy.
Doing Kegel Exercises
- Find the correct muscles by stopping the flow of urine while urinating. Don’t do this more than a few times or you may end up with a bladder infection.
- Contract the muscles for 10 seconds while breathing normally and then relax.
- Repeat the muscles contraction 10-20 times.
- Try to do this three times a day or more.
- Avoid moving your leg, buttocks or abdomen when you are doing the exercises.
The great part about Kegel exercises is that you can do them whenever, wherever since no one knows you are doing them. Whether you are on a bus, stuck in traffic or sitting at your desk at work you can perform Kegel exercises and make sure your body is in optimum condition when it is time to have your baby.
After having your baby keep doing the exercises as they will tone the muscles that get stretched out during pregnancy and delivery. Kegel exercises reduce the chances of incontinence and will have you back in shape in no time.