Are you pregnant and looking for ways to maintain your pelvic floor health Kegel exercises are a great way to do so However many women are unsure of how many kegels per day when pregnant is appropriate In this guide we will cover everything you need to know about kegels during pregnancy .
Are you pregnant and looking for ways to maintain your pelvic floor health? Kegel exercises are a great way to do so. However, many women are unsure of how many kegels per day when pregnant is appropriate. In this guide, we will cover everything you need to know about kegels during pregnancy.
Table of Contents
- What are Kegels?
- Why Do Kegels During Pregnancy?
- How Many Kegels Per Day When Pregnant?
- How to Do Kegels Properly?
- Tips for Kegels During Pregnancy
- Kegels After Pregnancy
- FAQ
- Pros and Cons of Kegels During Pregnancy
What are Kegels?
Kegel exercises are a type of exercise that targets the pelvic floor muscles. The pelvic floor muscles support the uterus, bladder, and bowel. Kegels involve contracting and relaxing these muscles to improve their strength and function.
Why Do Kegels During Pregnancy?
Pregnancy can put a lot of strain on the pelvic floor muscles. As the uterus expands, it places pressure on the muscles, which can lead to weakened pelvic floor muscles. This can result in urinary incontinence, which is the unintentional loss of urine. Kegels can help strengthen these muscles, reducing the risk of urinary incontinence.
How Many Kegels Per Day When Pregnant?
It is recommended that pregnant women do at least 3 sets of 10 Kegels per day. However, some women may benefit from doing more. It is important to talk to your healthcare provider to determine what is appropriate for you.
How to Do Kegels Properly?
To do Kegels properly, follow these steps:
- Identify the pelvic floor muscles by stopping the flow of urine midstream.
- Sit, stand, or lie down with your knees slightly apart.
- Tighten your pelvic floor muscles and hold for 5 seconds.
- Relax your muscles for 5 seconds.
- Repeat steps 3-4, 10-15 times per set.
- Do at least 3 sets per day.
Tips for Kegels During Pregnancy
Here are some tips to keep in mind when doing Kegels during pregnancy:
- Avoid holding your breath or squeezing your buttocks during the exercise.
- Don't overdo it. You don't want to exhaust your muscles.
- Make Kegels a part of your daily routine, such as doing them while brushing your teeth.
- Try doing Kegels in different positions, such as standing, sitting, or lying down.
- Remember to relax your muscles between contractions.
Kegels After Pregnancy
It is important to continue doing Kegels after pregnancy to help the pelvic floor muscles recover. However, it is important to talk to your healthcare provider about when it is safe to start doing Kegels after giving birth.
FAQ
Can Kegels Help with Labor?
There is some evidence to suggest that Kegels may help make labor easier by improving the strength and endurance of the pelvic floor muscles. However, more research is needed to confirm this.
Can Kegels Cause Any Harm During Pregnancy?
Kegels are generally safe to do during pregnancy. However, if you experience any pain or discomfort, stop doing them and talk to your healthcare provider.
Pros and Cons of Kegels During Pregnancy
Pros
- Can reduce the risk of urinary incontinence
- May improve labor
- Can help the pelvic floor muscles recover after birth
Cons
- May not be appropriate for everyone
- May not be effective for everyone
- May cause discomfort or pain if done incorrectly
Overall, Kegels are a safe and effective way to maintain pelvic floor health during pregnancy. By doing at least 3 sets of 10 Kegels per day, you can reduce the risk of urinary incontinence and improve the strength and function of your pelvic floor muscles.
