5 Simple Kegel Exercises To Try Out During Pregnancy

5 simple kegel exercises to try out during pregnancy

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Have you experienced a funny moment of ‘leakage’ while pregnant? Do you find this abnormal and shameful? If yes, then do not be.

Many women during their pregnancy go through incontinence thanks to the weakened pelvic muscles.

Kegel Exercise For Pregnant Women:

A Kegel exercise supports your urethra, bladder, uterus and rectum. These exercises were named after Arnold Kegel, a gynecologist in 1940 who recommended them to help women with issues such as stress incontinence, diminished bladder control, etc. that are common during childbirth and post-delivery.

Kegel exercises are a must for women. These exercises strengthen your pelvic muscles, in turn aiding in a smooth and normal delivery. Kegel exercises also help fight with incontinence, urinary tract infections and sexual lethargy.

Doing these exercises during pregnancy requires a lot of caution. It is a must that you consult your healthcare provider before trying these at home.

Stress Incontinence:

Stress incontinence is the inability to hold your bladder from urinating while your uterus is under stress delivery or sometimes even post postpartum. This tendency leaves many women shameful and embarrassed. Understand that this is due to the weakened pelvic floor muscles. Incontinence can be corrected with the right Kegel exercises.

[ Read: Stress During Pregnancy ]

Kegel Exercises During Pregnancy:

Kegel exercises help make your pelvic muscles stronger. These muscles support your uterus, bladder and bowels. Doing these exercises will help you to control the muscles effectively while delivering your baby. Remember, stop the moment you experience slightest of discomfort and get medical assistance immediately.

Here are some simple kegel exercises for women during pregnancy that can be done in the comfort of your home:

1. Tailor Sit:

tailor sit

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This is a stretch that can done while sitting on the floor.

  • Sit on the floor bending your knees and crossing your ankles.
  • Keeping your back relaxed and straight, lean forward slightly.
  • Repeat this stretch whenever time allows.

2. Tailor Press:

tailor press

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This is also done while sitting.

  • Sit on the floor with knees bent and the bottom of your feet together.
  • Hold your ankles and gently pull your feet towards your body.
  • Place your hands under your knees while doing so.
  • Inhale for some time.
  • Keep your knees pressed down against your hands. Apply a counter pressure from your hands on to your knees.
  • Remain in this state for a count of five.

3. Pelvic Floor Exercises:

pelvic floor exercises

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These are very effective to tighten your muscles. The pelvic floor is nothing but a group of muscles that support your uterus and bladder.

  • Tighten the muscles around your buttock and pull them inside.
  • At the same time that you do this, tighten the muscles in the front your abdomen.
  • Hold in the same position for few seconds and release.
  • Make sure you do this while not carrying out other activities like urinating as there is an increased risk of urinary tract infections.

4. Squeeze With Finger:

This particular kegel exercise during pregnancy may sound embarrassing but it works.

  • Try putting your clean finger on your vagina.
  • You will immediately feel your muscle tighten.
  • Hold this for few seconds and release, just like the pelvic floor activity.

[ Read: Pregnancy Pilates ]

5. Breathing Technique:

Sometimes, toning your Kegel is all about your breathing technique.

  • Breathe in while tightening your vagina.
  • Hold the muscle that way for few seconds.
  • Then slowly release while exhaling.
  • This technique requires consultation as there is a possibility of triggering contractions when done incorrectly.
  • A simple breathing involving your Kegel muscles can be done at all times of the day.
  • Incorporate the same in everyday routine.

Frequency Of Doing Kegel Exercises:

While these exercises are important during pregnancy, health experts suggest that women do the Kegel stretches throughout their life. Exercising your Kegel muscle keeps your vagina tight and your bladder healthy.

These are some of the Kegel exercises during pregnancy that can be subtly carried out. Do not forget to discuss these stretches with your doctor before starting out.

Share your experiences with us while doing kegel.

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