Benefit of Kegel Exercises
One of the most embarrassing pregnancy symptoms is having bladder control problems. During your pregnancy if you suffer from urine leakage while you laugh, sneeze, or cough you should consider doing kegel exercises regularly. Kegel exercises during pregnancy will help you cure or improve these problems by strengthening the pelvis muscles that control the flow of urine. These pregnancy exercises can be done anywhere and no one will know you are doing them except yourself.
How to Perform Kegel Exercises During Pregnancy
- Tighten the muscles around your vagina and anus, as if you were stopping the flow of urine. If you need to locate your pelvis muscles you can locate it by stopping your urine in midstream and starting again. It is not recommend you do kegel exercises by actually stopping your flow of urine when you are on the toilet. This can cause some urine to stay in your bladder so you are not completely emptying your bladder when you urinate. But if you need to locate your pelvis muscles you can stop your urine in midstream until you know which muscles you need to exercise.
- Once you locate your pelvis muscles practice squeezing these muscles while you are not urinating. Initially, hold the muscles tight for about 5 seconds then relax and work your way up to about 10 seconds. Repeat the exercise 5 to 10 times. Try to do three Kegel exercise sessions per day. Do not hold your breath while you are tightening your pelvis muscles.
You can try to prevent urine from leaking out by tightening your pelvic floor muscles before you sneeze or cough.
Kegel Exercises are important during pregnancy because these muscles support the weight of your growing baby. These muscles also help you control the passing of urine and stool so it’s important to strengthen your pelvis during pregnancy and after birth to prevent urine from leaking out while you exercise, cough, or sneeze.
As you can see, kegel exercises are easy to perform. You do not need to spend a lot of time doing these exercises - it should only take several minutes of your time each day. Whle kegel exercises work to strength your pelvic muscles, their benefits are limited within that area. You should stay active and perform light exercises regularly while pregnant.
If you suffer from other pregnancy discomforts such as backache, leg cramps, fatigue, or swelling, you can try doing some simple exercises such as walking, swimming, or low-impact aerobics to help reduce your pregnancy’s discomforts. Staying active during pregnancy will help you control your pregnancy weight gain, keep you fit for your pregnancy, delivery, and post-partum recovery. To learn more about how to have a health and fit pregnancy, please see below:
>> Click here to take control of your pregnancy weight gain and enjoy a healthy, fit, and happy pregnancy. |
