Pelvic Floor Exercises
Commonly Known as Kegel Exercises
By regularly performing pelvic floor exercises, also known as kegel exercises, you can strengthen the muscles that support the bladder, bowels and uterus.
What are the Benefits of Kegel Exercises?
Firstly this can really help you during the labor and delivery of your babies allowing you to have a lot more control over these muscles. This is specifically helpful when pushing (delivering) your baby. Secondly kegel exercises will reduce your likelihood of developing hemorrhoids, losing bladder control and tearing during birth.
An extra benefit that most women report is a real enhancement and sensitivity during intercourse.
How to Kegel:
The beauty of these pelvic floor exercises is you can do them anywhere anytime and no one will ever know you are doing them.
If you are unsure where exactly these muscles are then next time you go to the bathroom for a wee, try to stop the flow of urine. Keep on trying these practice kegels until you are able to do them without needing to urinate to find the muscles. If you can stop urinating with ease then you are already in awesome shape, but you too will benefit from kegel exercises.
OK, once you know where these muscles are, all you need to do is start tightening then slowly relaxing them. Try to hold for as long as you can. You will know they are getting stronger and more toned because eventually you will be able to hold them longer and longer becoming easier and easier.
Things to know when performing pelvic floor exercises:
- Each set is contracting your pelvic floor muscles 10 – 20 times and repeating these 3 – 4 times a day, holding each for about 10 seconds (or as long as you can). The more you do it the better you will become.
- Try to only tighten you pelvic floor muscles without moving your leg, bottom or tummy muscles.
- Relax and breathe normally.
- You can do these anywhere; In the car, Watching TV, Waiting in a queue or in a waiting room, absolutely anytime and anywhere.
- You can do these anywhere; In the car, Watching TV, Waiting in a queue or in a waiting room, absolutely anytime and anywhere.
Kegel Exercises After Birth
Though continuing straight after birth is probably a big ask, just carry on with these exercises when you are ready and able. Make it a part of your everyday routine: Breakfast, shower, kegel, change diaper, laundry, work, kegel… You get the picture.
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