Pelvic Floor Exercises


By regularly performing pelvic floor exercises, also known as kegel exercises, you can strengthen the muscles that support the bladder, bowels and uterus.

Pelvic Floor Exercises and the Benefits?

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.

~ Become A Kegel Mom ~

The recovery from birthing for a mom who has kegeled through pregnancy will likely be quicker than from a mom who hasn’t.

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.
  • Try doing them while in different positions: Sitting down, Standing up, Squatting, Lying down and On all fours.

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.

And remember once all is back to some sort of normality down there, intercourse with your partner will be a lot more pleasurable with the help of Kegels.

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