Reasons Why Pregnant Women SHOULD Do Kegel Exercises Throughout Their Pregnancy
Among the many benefits of kegel exercises is that it helps induce smooth and safe pregnancy. There are lots of exercises that could be done by pregnant women. And among those frequently prescribed by obstetricians and gynecologists are kegel exercises.
According to recent studies, pregnant women who did kegel exercises throughout their pregnancy had easier and smooth delivery compared to women who did other types of exercises. Aside from having a safer and easier deliver, doing kegel exercises during pregnancy also helps reduce the risk of having weak bladder control. Incontinence or having weak/poor bladder control is a common disorder among post partum women. After giving birth, women’s bladder and pelvic floor muscles become weak, gradually resulting to lose of proper control over their urine. Without proper exercise – such as kegel exercises – their bladder and pelvic floor muscles remain weak and grow weaker over time.
Doing kegel exercises while still pregnant is not different from doing regular kegel exercises. Below is a brief step by step to help you gain better understanding on kegel exercises during pregnancy.
1. Tighten the muscles around vagina and anus to stop your urine flow
This is the basic step in doing kegel exercises. Whether you are pregnant or not, this is what you have to initially do before committing yourself to daily kegel exercises. While the best way to locate the specific muscles to exercise is to stop your urine flow, it is not recommended to do kegel exercises while peeing.
2. Start from five seconds gradually increasing intensity and time
If you are doing kegel exercises for the first time, it is suggested that you begin with tightening your pelvic floor muscles for five seconds and then relaxing for another five seconds. Do this for several repetitions each day. If you find that you can tolerate more, gradually increase time until you reach ten seconds. You may also increase the number of repetitions.
3. Combine other exercises for pregnant women with your kegel exercises
To ensure utmost results, you may combine your kegel exercises with other forms of exercises suitable for pregnant women. This will not only make you stronger and fitter to go through delivery, but it will also help you throughout your pregnancy. Some of the specific exercises you can consider are yoga, walking, and swimming. Appropriate cardiovascular workouts coupled with proper kegel exercises will help you have a healthy pregnancy and safe delivery!