Pushing your baby out into the world requires a lot of pelvic action. Not only is the job physically demanding, but there’s a lot of pressure on your pelvic muscles. Your pelvic muscles need to stretch in unimaginable ways; hence, it’s essential to pay attention to your pelvic muscles during your pregnancy.
Your pelvic muscles don’t just play an essential role in delivering your baby, but they also do a lot of other small, essential things, like holding your bladder, rectum, and uterus, making sure that all these organs are situated in their right places.
Fortunately, there is an exercise that can help you prevent any problems with your pelvic muscles and even help strengthen them—and that is through kegel exercises. How can you benefit from kegel exercises during pregnancy?
When it comes to pelvic health, there’s no one-size-fits-all solution. Many pregnant women are under the assumption that kegel exercises are for tightening. Albeit this is true, kegels also serve other purposes, such as helping strengthen the inner core, which the pelvic floor is a part of. A strong inner core is important for delivery and postpartum recovery.
Additionally, when it comes to delivering a child, it’s all about releasing and letting go, therefore, the pelvic floor needs to move through a full range of motion. Kegel exercises can help ensure that the pelvic floor can easily do this full range of motion with less stress on the pelvic floor.
Shifting from Kegels to squats during the second trimester is recommended. By doing squats, it will help stretch the pelvic floor to its optimal length and strength.
Pregnancy can weaken the pelvic floor, hence the need for kegel exercises. As mentioned, kegel exercises can help strengthen the muscles and delay symptoms or pelvic organ prolapse, which is often caused by vaginal delivery. Moreover, kegels can help heal the vaginal post-delivery. It will also promote bladder control.
How often should you do Kegels? What you should remember when starting this exercise is that it takes time. You can start by tightening the muscles for about five seconds, then relaxing them for as many seconds as you can. It’s best to do this for five minutes, thrice a day.
When you are starting to get the hang of it, you can work your way up to contracting and relaxing the muscles tight for longer. And when you can finally do it like a pro, you can do three sets of your Kegels of 20 reps per day.
Don’t get too worked up if you don’t reach your goal right away. When it comes to Kegels, quality is crucial, so it’s better to do less than your goal than to exercise incorrectly. Also, your pelvic muscles work just like all the muscles in your body, which means that when you are consistent with it and you’re mindful of the exercise, they will inevitably get stronger.
Now is the time to do your kegel exercises, as delivering your baby will require you to use the full strength of your pelvic floor. Prepare appropriately for the occasion through kegel exercises. If you’re having a difficult time performing these exercises on your own, you can also purchase tools to help you with it.
Kegelmaster offers unique vaginal exercisers to strengthen and tighten the pelvic floor muscles. Get yours today!