How Many Kegel Exercises A Day When Pregnant A Complete Guide

Are you pregnant and wondering how many kegel exercises you should be doing? You've come to the right place! In this article, we'll discuss everything you need to know about kegel exercises during pregnancy, including how many you should do per day, how to do them correctly, and the benefits of kegel exercises for pregnant women.

Table of Contents

• What are Kegel Exercises?
• How to Do Kegel Exercises Correctly
• How Many Kegel Exercises a Day When Pregnant?
• Benefits of Kegel Exercises During Pregnancy
• Tips for Doing Kegel Exercises During Pregnancy
• Solutions for Difficulty Doing Kegel Exercises During Pregnancy
• FAQ
• Pros and Cons of Doing Kegel Exercises During Pregnancy
• Conclusion

What are Kegel Exercises?

Kegel exercises, also known as pelvic floor exercises, involve contracting and relaxing the muscles that support the bladder, uterus, and rectum. These exercises can help strengthen the pelvic floor muscles, which can become weakened during pregnancy and childbirth.

How to Do Kegel Exercises Correctly

Here's how to do kegel exercises correctly:

1. Find the right muscles. To do this, try to stop the flow of urine when you're using the bathroom. The muscles you use to do this are your pelvic floor muscles.
2. Contract your pelvic floor muscles. Squeeze the muscles as if you're trying to stop the flow of urine. You should feel a pulling sensation.
3. Hold the contraction for 5 seconds. If you can't hold it for 5 seconds, start with 2-3 seconds and work your way up to 5 seconds.
4. Relax your muscles for 5 seconds.
5. Repeat the exercise 10 times in a row.
6. Do the exercises 3 times a day.

How Many Kegel Exercises a Day When Pregnant?

It's recommended that pregnant women do kegel exercises 3 times a day. Aim for 10 repetitions of the exercise each time you do them. This adds up to 30 kegel exercises per day.

It's important to note that you shouldn't overdo it with kegel exercises. Doing too many can lead to muscle fatigue and make it harder to control your bladder.

Benefits of Kegel Exercises During Pregnancy

Here are some of the benefits of doing kegel exercises during pregnancy:

• Helps prepare the pelvic floor muscles for childbirth
• Reduces the risk of urinary incontinence during and after pregnancy
• Improves pelvic floor muscle strength and flexibility
• May improve sexual function

Tips for Doing Kegel Exercises During Pregnancy

Here are some tips to help you do kegel exercises correctly and get the most out of them during pregnancy:

• Make kegel exercises a part of your daily routine. Try doing them at the same time every day, such as when you wake up, after lunch, and before bed.
• Use a kegel exerciser, such as a pelvic floor trainer or kegel ball, to help you do the exercises correctly.
• Focus on relaxing your muscles completely between contractions.
• Don't hold your breath while doing kegel exercises.
• If you're having trouble finding the right muscles or doing the exercises correctly, talk to your healthcare provider.

Solutions for Difficulty Doing Kegel Exercises During Pregnancy

If you're having difficulty doing kegel exercises during pregnancy, here are some solutions that may help:

• Use a kegel exerciser, such as a pelvic floor trainer or kegel ball, to help you do the exercises correctly.
• Try doing the exercises in a different position, such as standing or lying down.
• Breathe deeply and slowly while doing kegel exercises.
• If you're still having trouble, talk to your healthcare provider. They may be able to refer you to a physical therapist who specializes in pelvic floor exercises.

FAQ

Can kegel exercises be harmful during pregnancy?

Kegel exercises are generally safe during pregnancy. However, if you experience any pain, discomfort, or bleeding while doing kegel exercises, stop immediately and talk to your healthcare provider.

When should I start doing kegel exercises during pregnancy?

You can start doing kegel exercises at any time during pregnancy. It's never too early or too late to start.

Can men do kegel exercises?

Yes, men can also do kegel exercises to strengthen their pelvic floor muscles and improve bladder control.

Pros and Cons of Doing Kegel Exercises During Pregnancy

Pros

• Can help prepare the pelvic floor muscles for childbirth
• Reduces the risk of urinary incontinence during and after pregnancy
• Improves pelvic floor muscle strength and flexibility
• May improve sexual function

Cons

• Doing too many kegel exercises can lead to muscle fatigue
• May be difficult to do correctly without guidance or a kegel exerciser

Conclusion

Kegel exercises are a safe and effective way to strengthen your pelvic floor muscles during pregnancy. By doing 10 repetitions of the exercise 3 times a day, you can reap the benefits of stronger pelvic floor muscles and reduced risk of urinary incontinence. If you're having difficulty doing kegel exercises or have any concerns, talk to your healthcare provider.