Kegel Exercises to Help with Prepartum and Postpartum Needs

Kegel exercises are a simple yet powerful way to strengthen your pelvic floor muscles, which support your bladder, uterus, and bowels. These exercises can be incredibly beneficial for women, especially during and after pregnancy. Let’s dive into how to do them, what equipment can help, and why they’re so great.

How to Do Kegel Exercises

1. Find Your Pelvic Floor Muscles: The easiest way to locate these muscles is to try stopping your urine mid-flow. Those are your pelvic floor muscles. Once you’ve identified them, you can do Kegels anywhere.

2. Get Comfortable: You can do Kegels sitting, standing, or lying down. Find a position that’s comfortable for you.

3. Contract and Relax: Tighten your pelvic floor muscles and hold the contraction for about 3-5 seconds. Then, relax for the same amount of time. Aim for 10-15 repetitions per session.

4. Breathe Normally: Make sure to breathe steadily and avoid holding your breath while doing the exercises.

5. Increase Duration: As you get stronger, try to hold the contraction for longer, up to 10 seconds.

Best Equipment for Kegel Exercises

While you don’t need any equipment to do Kegels, some women find that using tools can help them stay motivated and ensure they’re doing the exercises correctly. Here are a few options:

1. Kegel Balls or Ben Wa Balls: These weighted balls are inserted into the vagina and help strengthen the pelvic floor muscles as you hold them in place.

2. Kegel Trainers: Devices like the Elvie Trainer provide real-time feedback through a connected app, helping you track your progress and improve your technique.

3. Pelvic Floor Exercisers: There are various electronic devices that use gentle electrical stimulation to help contract and relax your pelvic floor muscles.

Benefits of Kegel Exercises During and After Pregnancy

1. Prevent Incontinence: Pregnancy can put a lot of pressure on your bladder, and Kegel exercises can help prevent or reduce urinary incontinence.

2. Support During Labor: Strong pelvic floor muscles can aid in the pushing phase of labor, potentially making delivery easier.

3. Speed Up Postpartum Recovery: After giving birth, your pelvic floor muscles may be weakened. Kegels can help them regain strength and support faster healing.

4. Enhanced Sexual Health: Stronger pelvic floor muscles can lead to better sexual function and increased satisfaction.

5. Reduce Risk of Pelvic Organ Prolapse: This condition, where pelvic organs drop due to weakened muscles, can be mitigated by regular Kegel exercises.

Remember, it’s never too late to start doing Kegels, and they’re something you can easily incorporate into your daily routine. Whether you’re sitting at your desk, watching TV, or even standing in line at the grocery store, a few sets of Kegels can make a big difference in your pelvic health. Happy exercising!

And check out this pregnancy guide for first-time moms!