Benefits of Doing Kegels During Pregnancy
Pregnancy is a time when the body changes and adapts in many ways. One thing every pregnant woman should consider doing is Kegels, as the benefits of doing Kegels during pregnancy are numerous. From improving bladder control to providing more support for the growing baby, Kegels offer a range of advantages that can help make pregnancy more comfortable and enjoyable. In this blog post, we’ll discuss why every pregnant woman should do Kegels and how they can help with pregnancy-related issues.
What are Kegels?
Kegels are exercises that target the pelvic floor muscles, which support the uterus, bladder, and bowel. These muscles are crucial for women’s health and are often weakened during pregnancy and childbirth.
By doing kegels regularly, you can strengthen your pelvic floor muscles and prevent complications such as incontinence, pelvic organ prolapse, and even sexual dysfunction.
Kegels are easy to perform and can be done anywhere, making them an excellent option for pregnant women.
The Importance of Pelvic Floor Muscles during Pregnancy
As a woman’s body undergoes changes during pregnancy, the pelvic floor muscles play a critical role in supporting the growing uterus and other organs.
These muscles are responsible for controlling urinary and bowel functions and maintaining proper sexual health.
A strong pelvic floor is essential for a smooth pregnancy and childbirth experience.
During pregnancy, the increased weight of the uterus and the growing baby can place additional pressure on the pelvic floor muscles, causing them to weaken and stretch.
This can lead to problems such as urinary incontinence, pelvic organ prolapse, and even sexual dysfunction.
The pelvic floor muscles also play a crucial role in the delivery process.
They help support the baby’s head as it passes through the birth canal, and their strength and endurance can determine the ease of delivery.
By doing regular kegel exercises, pregnant women can prepare their pelvic floor muscles for the demands of labor and reduce the risk of complications during childbirth.
In addition, strong pelvic floor muscles can aid in postpartum recovery by promoting healing and restoring muscle tone and function.
Kegels are a safe and effective way to maintain pelvic floor health during pregnancy and beyond.
Next, we’ll discuss the many benefits of incorporating kegels into your prenatal fitness routine.
Benefits of Kegels During Pregnancy
There are numerous benefits of doing Kegel exercises during pregnancy. Let’s take a closer look at some of them:
- Preventing urinary incontinence: Pregnancy and childbirth can put a lot of strain on your pelvic floor muscles, which can result in urinary incontinence (involuntary leaking of urine). Doing Kegels during pregnancy can help to strengthen these muscles, reducing the likelihood of developing urinary incontinence.
- Preparing for childbirth: A strong pelvic floor can help to ease the process of childbirth by making it easier for you to push during delivery. Also, strong pelvic floor muscles can reduce the risk of tears or damage during childbirth.
- Postpartum recovery: After giving birth, your pelvic floor muscles may be weakened. Doing Kegels during pregnancy can help to reduce the severity of this weakening, making your postpartum recovery easier and faster.
- Improving sexual function: A strong pelvic floor can also improve sexual function by increasing sensitivity during intercourse and allowing for more intense orgasms.
- Preventing hemorrhoids: Hemorrhoids (swollen veins in the rectum) are common during pregnancy. Strengthening your pelvic floor muscles can help to prevent hemorrhoids by improving blood flow to the area.
Overall, doing Kegels during pregnancy is an easy and effective way to promote pelvic floor health, prevent urinary incontinence, prepare for childbirth, aid in postpartum recovery, improve sexual function, and prevent hemorrhoids.
However, it’s important to remember that every woman’s pregnancy journey is different. Always consult with your healthcare provider before beginning any exercise regimen during pregnancy to ensure it is safe for you and your baby. Even though the benefits of doing kegels during pregnancy can be helpful, you want to make sure that it’s the right exercise regimen for you.
How to Perform Kegels
Kegels are simple exercises that can be performed almost anywhere and anytime. The beauty of Kegels is that you can do them in the comfort of your own home, while you’re out running errands or even while sitting in traffic. Here are the steps to perform Kegels:
- Identify the muscles you need to target. To do this, try stopping urination midstream. The muscles you use to do this are your pelvic floor muscles, which are the ones that you need to strengthen through Kegels.
- Once you’ve identified your pelvic floor muscles, it’s time to start the exercise. To do a Kegel, simply squeeze those muscles as if you’re trying to hold back urine or stop gas from escaping.
- Hold the squeeze for a few seconds, then relax the muscles.
- Repeat this contraction and relaxation pattern 10-15 times in a row, up to three times per day.
- Make sure to breathe normally while you’re doing Kegels and avoid holding your breath.
- As you get stronger, you can gradually increase the duration of each squeeze, up to 10 seconds at a time.
- If you’re having trouble with Kegels, consider using a Kegel exercise device or seek the help of a physical therapist who can guide you through the process.
Remember, Kegels can be done discreetly, so don’t be afraid to squeeze your pelvic floor muscles while sitting in a meeting, watching TV or even standing in line at the grocery store. With time and practice, Kegels can become a natural part of your daily routine, and you’ll reap the many benefits of a strong pelvic floor.
When to Start and How Often to Do Kegels During Pregnancy
It’s recommended to start doing Kegels as early as possible during pregnancy, as the sooner you start strengthening your pelvic floor muscles, the better.
Some healthcare professionals even recommend doing Kegels before becoming pregnant to ensure that your pelvic floor is already strong.
In terms of frequency, aim to do Kegels every day. You can break up your sessions throughout the day, doing a few repetitions at a time.
Some women find it helpful to do Kegels during everyday activities such as sitting at a desk or watching TV, as a reminder to practice.
As you progress through pregnancy, you may find it harder to do Kegels as your baby grows and puts more pressure on your pelvic floor muscles.
Don’t worry if this happens, as it’s normal. Simply reduce the duration of each Kegel session and increase the number of repetitions you do.
It’s also important to note that you can continue doing Kegels after pregnancy to help your pelvic floor muscles recover from childbirth and prevent issues such as urinary incontinence.
Speak to your healthcare provider about how to safely and effectively perform Kegels during the postpartum period.
The key is to be consistent and patient when doing Kegels during pregnancy. The benefits are worth it, and you’ll likely notice a difference in your pelvic floor strength over time.
Other Exercises for a Strong Pelvic Floor
Kegels are undoubtedly the most effective exercise to strengthen your pelvic floor muscles, but they’re not the only ones. Adding a few other exercises to your routine can further boost your pelvic floor health and help you prepare for childbirth. Here are some exercises to try:
- Squats: Squats are an excellent exercise to strengthen your glutes, hips, and thighs, but they also work your pelvic floor muscles. Stand with your feet hip-width apart, and lower your body as if you’re sitting on a chair, keeping your weight on your heels. Do 2-3 sets of 10-15 reps.
- Bridges: Bridges work your glutes, hamstrings, and lower back muscles while also engaging your pelvic floor. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes and pelvic floor muscles. Do 2-3 sets of 10-15 reps.
- Side-Lying Leg Lifts: This exercise targets the muscles on the side of your hips, including your glutes, while also engaging your pelvic floor. Lie on your side with your legs straight and stacked on top of each other. Lift your top leg as high as you can without shifting your hips, squeezing your glutes and pelvic floor muscles. Do 2-3 sets of 10-15 reps on each side.
Remember to listen to your body and take it slow if you’re new to exercising or experience discomfort. Always consult with your healthcare provider before starting any exercise program during pregnancy. The benefits of doing kegels during pregnancy are that they can help you prepare for labor and have an easier delivery.
