Kegel Exercises During Pregnancy
Updated May 07, 2020
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4 min read
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Kegel Exercises During Pregnancy
You've heard Kegels mentioned from time to time, but just what are these exercises, and what do they do? These invisible exercises strengthen the pelvic floor muscles that help support your bladder, uterus, and rectum, and they are great to do both during and after pregnancy. Read on to learn about the benefits of Kegel exercises and how you can add them to your daily routine.
What Is Kegel Exercise?
Kegel exercise is a form of pelvic floor exercise that involves squeezing and relaxing muscles in the pelvic and genital areas. These muscles are support the pelvic organs, including the bladder, uterus, small intestine, and rectum. Regular Kegel exercise during pregnancy and after you’ve given birth can help improve and maintain your bladder and bowel control by increasing the strength, endurance, and correct function of these important muscles. Kegels can be beneficial throughout life, and you might want to begin doing them during pregnancy or after your baby is born, when pelvic floor muscles often need to be strengthened.
The good news is that you don’t need to join a gym to train these muscles. Kegels can be done discreetly as a part of your daily routine. Also, these are some of pregnancy exercising tips that could come handy in your fitness journey
Benefits of Kegel Exercises In Pregnancy
The benefits of doing Kegel exercises — especially during pregnancy and after giving birth — include:
Improved bladder control - Many women experience leaking urine during pregnancy or after having given birth. The risk increases with a vaginal delivery, as well as with having had a greater number of children. Kegels can help prevent or treat conditions like urinary incontinence — when you feel the strong urge to pee and pass urine before you can get to the bathroom, or stress incontinence, which involves leaking a few drops of urine when you cough, laugh, or sneeze.
Strengthening pelvic organ support - Vaginal childbirth is one potential cause of pelvic organ prolapse (when the uterus, urethra, and/or bowel sag down into the vagina). This is because pregnancy and vaginal childbirth can weaken the pelvic floor muscles, so they don’t provide enough support for the pelvic organs. As part of a treatment plan, your doctor may recommend Kegels.
Reduced risk of fecal incontinence - This is a condition that causes you to leak stool before you make it to the bathroom. Kegels can help strengthen the rectal muscles to help prevent this.
Strengthening the pelvic floor muscles during pregnancy also helps you develop the ability to relax and control these muscles in preparation for labor and birth. Read on to find out signs & symptoms of labor that will help you recognize without a doubt. In the postpartum period, Kegels can help heal perineal tissues, which are stretched during vaginal birth.
How to Do Kegel Exercises When Pregnant?
Kegel exercises are easy to do. It’s all about squeezing and relaxing the same muscles you would use to stop a stream of urine. Here’s how to do Kegels:
Find the right muscles: To do this, you can insert a clean finger into your vagina and squeeze the muscles you would use to hold in gas. If you feel a tightening around your finger, you’re doing it right. You can also imagine you are trying to stop passing gas or trying to stop the flow of urine to locate the right muscles. If you’re still unsure, your healthcare provider can help you locate the right muscles.
Get comfortable: At first, you may find it easiest to practice lying down. Later on, you’ll be able to do them lying down, standing, or even while sitting.
Squeeze the pelvic floor muscles, relax, and repeat. Here are a few different Kegel exercise routines to try:
• Long hold. Squeeze your pelvic floor muscles and hold for several seconds. Then relax for a few seconds and repeat. Initially, you may only be able to hold for one or two seconds, but over a few weeks, you’ll gradually be able to increase the hold time by a second or two until you can hold for 10 seconds. You can try to do this 10 times in a row, but if this is too hard, start by doing fewer repetitions. As you practice, you might feel the contraction letting go, and that’s OK. Just focus on retightening the muscles. Over time, you’ll notice the contraction itself becoming stronger, too.
• Contract and release: Quickly tighten and relax the pelvic floor muscles several times in a row.
• Hold for three, relax for three: Hold the squeeze for three seconds, relax for three seconds, and repeat.
Increase the intensity as your muscles get stronger: It’s best to start small and gradually increase the number of repetitions, the duration of each squeeze, and the frequency of daily practice sessions as the muscles get stronger. Read more about when and how often to do Kegels in the next section.
As with all types of exercise, you will need to stick with Kegels and do them correctly to see the best results. Typically, women report noticing better bladder and bowel control after about 6 to 12 weeks. For continued results, make Kegels a permanent part of your daily routine.
When To Do Kegel Exercise And How Often?
If you are pregnant or if you want to try post pregnancy exercises, it’s best to ask your provider before starting. During pregnancy, you may want to start in the second trimester when many moms-to-be experience a much-needed energy boost. After your baby is born, you may be able to start doing Kegels within a few days of an uncomplicated vaginal birth — just make sure you feel ready. If you had complications during vaginal birth or had a C-section, wait until the doctor gives you the all clear.
There is no set rule on how often to do Kegels. Some experts recommend doing Kegels at least twice a week, while others recommend doing them daily. There are many options in terms of how many Kegels to do and how often. For example, your healthcare provider may suggest doing 10 sets of Kegels three times per day; doing 50 squeezes throughout the day; or practicing twice a day before increasing to three times a day. With a little practice, you’ll be able to do them while you’re relaxing on the couch, waiting in line at the store, or even lying in bed. You can also contract your pelvic floor muscles before and during any situation where you might leak urine, such as when you sneeze or laugh. Also, these pregnancy exercises will help you stay fit during pregnancy.
Tips For Doing Kegel Exercise
To get the most out of doing your Kegels, keep these tips in mind:
Don’t do Kegels while peeing, as this may prevent your bladder from fully emptying.
Don't strain or hold your breath, and keep your abdominal, buttock, and thigh muscles relaxed.
Don’t overdo it. After starting to do these exercises, it can be normal to feel some soreness around the pelvic area, but if you feel pain, stop and talk to your doctor.
Doing these exercises regularly is important. If you find yourself forgetting, there are apps you can download that remind you to do your Kegels and guide you through different training sessions.
Some women find contracting the pelvic floor impossible to start with, or they find it tricky to locate the right muscles. Your healthcare provider may recommend biofeedback training, which helps check which muscles are being contracted, or electrical stimulation, which uses painless electric currents to contract the correct muscles.
You can use our pregnancy due date calculator to get an estimation of your baby’s due date & visit our hospital bag checklist page so that you are prepared for your baby’s arrival.
Kegels are your little secret — no one will ever know when you’re working hard on your pelvic floor muscles. But, it can also be great for your overall physical and mental health to do other forms of pregnancy exercise, like prenatal yoga. Also, these week by week pregnancy tips can help you keep moving and stay fit during initial journey of motherhood!
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Post Pregnancy Exercises: Pelvic-Floor/Kegel, Tilts
Updated May 21, 2020
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1 min read
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Congratulations on your new baby! Now that you've recovered from labour and the birth, you may feel ready to do some post-pregnancy exercises.
The post pregnancy exercises described here are gentle and safe for most women. Once your doctor gives you the green light, you can start off with these basics:
What are pelvic exercises?
These internal squeezes help to strengthen your pelvic-floor muscles. If you've just given birth, they are helpful for improving bladder control, tightening the vagina and healing the perineum.
How to do pelvic exercises post pregnancy
First, locate your pelvic-floor muscles by trying to stop your flow of urine while going to the toilet. Now, contract those muscles. Hold the contraction for three seconds and then relax for three seconds. Repeat 10 times.
What are pelvic tilts?
These exercises are effective for regaining abdominal strength and realigning your pelvis after pregnancy. Picture your pelvis like a bucket: When your baby grew, the bucket tilted forward (called an anterior pelvic tilt). Your goal now is to get your pelvis back into a neutral position.
How to do pelvic tilts post pregnancy
Lie down on your back with knees bent, feet flat on the floor. Draw in your abdominals without squeezing your glutes (the big muscles in your butt). Tilt the pelvis back so the small of your back is pressed against the floor. Hold for five seconds and repeat 10 times.
Realigning your shoulders
Targeting your shoulder blades – the scapulae – is a great way to improve your posture. If you find yourself hunching over your new baby all the time, doing these retractions regularly will help realign your shoulders.
What to do
Sit or stand with your spine and head erect (your ears should be in line with your shoulders). Squeeze your shoulder blades back and together as if cracking a walnut between them. Hold for one second and release. Repeat 15 times, three times per day.
Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy.
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Workout With Your Baby
Updated November 01, 2018
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1 min read
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Instead of sacrificing precious bonding time with your new baby, why not work her into your exercise routine? Get started with these simple, easy-to-follow exercises with your baby.
Get outside with your baby
Whether you run or walk, taking your baby with you while you log miles is a great way to lose baby weight. Just wait until your baby is at least six-months old so that she can sit up straight in the jogging pram. Keep your baby engaged by talking to her and pointing out scenery as you go by.
Take a class with your baby
From yoga to cardio, many gyms offer mummy-and-me classes. You get the benefit of having an instructor guide you through the best post-pregnancy workouts, and your baby gets to watch the other mums and babies move about the room.
And if you need a break, have dad take baby on his workout
Mom & baby workout
Incorporating your new baby into your toning exercises can be fun for both of you. Start with these three moves:
1. Up-dog stretch workout with baby
Lie on your stomach and keep your hips on the ground as you lift your chest up towards the sky. Lay your baby on the ground in front of you and shower him with kisses when you come back down.
2. Bench squats workout with your baby
Hold your baby as you squat down and sit on a park bench or the sofa. Engage your core (as if someone is about to hit you in the stomach) as you drive through your heels and stand back up.
3. Shoulder press workout with your baby
Stand up tall with your core engaged and hold your baby securely in your hands. Lift him up in the air and bring him back down for kisses.
On days when working out is the last thing you feel like doing, remind yourself that your new baby also needs stimulation and fresh air. Knowing that you're doing something healthy for her – while losing the baby weight – should help to get you out of the door.
Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy.
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Exercising Tips For Pregnant Women
Updated May 07, 2020
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2 min read
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Can you Exercise When Pregnant?
If you already follow a pregnancy exercise routine then, providing your GP agrees, there is no reason why you shouldn’t’ continue. Exercise during pregnancy strengthens and tones muscles, some of which you'll be using during your labour and birth. It also increases the circulation of blood between you and your baby. Pregnancy Exercises decrease many of the discomforts you may experience during pregnancy (such as backache), improves your energy levels and helps you to feel good emotionally. For the first few weeks of a new programme you should exercise in short sessions, up to 3 times a week. Start with a warm-up, followed by 15 minutes of aerobic activity and finish with some simple stretches and breathing exercises.
Safety Comes First When Exercising During Pregnancy
While exercise for pregnant women is great for herself and her baby, there are a few precautions that you should take.
Here are some tips for exercising during pregnancy
Always check with your doctor before starting any new form of exercise.
Stop straight away if you feel faint, light headed or breathless during exercise.
Try to keep your exercise regime at about 30 minutes.
Always include a warm-up and a cool-down period (in addition to the 30 minutes of exercise).
Listen to your body and don't push it
Avoid sudden jerking or bouncing movements or quick changes in position.
Limit aerobic activity to the low-impact variety, especially if you weren't exercising regularly before getting pregnant. Brisk walking, swimming and riding a stationary bicycle can be good options.
If you take an aerobics class, make sure that the instructor knows you're pregnant.
Protect your abdominal and lower-back muscles by using good posture and by avoiding exercises that will strain them, like full sit-ups or raising both legs off the floor at the same time. Instead, do 'mini' sit-ups (see below), and when doing leg lifts, raise one leg off the floor at a time, keeping the other leg bent with your foot on the floor.
It is important not to exercise on your back once you start to get big, so from the fourth month onwards adapt any exercise that you would normally do lying flat so that you are sitting, standing or lying on your side
Avoid over-heating: Drink plenty of water, and don't exercise in hot, humid conditions.
And remember, always check with your healthcare provider before starting any new exercise routine during pregnancy.
Birthing Exercises During Pregnancy
You can perform these two easy exercises each day during pregnancy to prepare your muscles for the big job of giving birth. Pelvic floor exercises during pregnancy
These can strengthen the muiscles that support the womb, bladder and bowel, which can get stretched during pregnancy and could led to incontinence.
Exercise these frequency by drawing in the back passage as if to avoid passing wind and hold for a count of 10. It can be good to do up to three sets of eight ten each day. While you are exercising make sure to listen to what your body tells you. Pain is usually a signal that something is not right.
Let your doctor know if you experience any discomforts. Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy. Also find out ways of avoiding stretchmarks during pregnancy.
From week by week expert tips on pregnancy calendar to new born baby care tips, Pampers India is here to guide you through the amazing journey of early parenthood.
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Coping with being a mom: the physical challenge
Updated May 07, 2020
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2 min read
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As a mother and a fitness expert, I've always thought it unfair that a woman takes on one of her biggest physical challenges – motherhood – when she is at the weakest point in her life. In pregnancy, our bodies go through tremendous hormonal, anatomical and metabolic changes. These changes may cause us to lose strength and cause new postural problems. Then, we have this new bundle of joy to carry around at all times while we're sleep-deprived and still recuperating from childbirth.
In fact, many aspects of motherhood are hard on the body. I know many women who experience more aches and pains post-birth than they did during pregnancy. That's why it's important for all mothers, and especially new mums, to learn to move properly and use the correct muscles in everyday activities.
Start with making sure that you do three common tasks – nursing, carrying your baby and pushing a pushchair – safely and effectively, using the tips below.
How to Carry Your Baby
Babies like to be held, and of course we love to hold them. But any time we carry extra weight, we risk injury and muscle imbalances, which in turn can cause pain. Do your best to carry your baby close to you and towards the centre of your body. Try to avoid carrying your baby on your hip, a position that can lead to problems with your shoulder, hip and spine. Focus on keeping your spine straight whenever you carry your baby. Pull your shoulders back and support your spine by engaging (activating) your abdominal muscles when lifting or carrying your baby.
When Pushing the Pram
A pram ride is a great way for you and your baby to get out and about without you having to carry your baby's weight. However, proper form is essential to avoid injury and gain desired strength. First, make sure that you are pushing a pram that allows for good posture. For example, if your pushchair is too short for you, you will have to hunch over to push it. Keep your wrists in a neutral position: flat and not bent either way. As you walk, lead with your chest and pull in your abdominal muscles. Keep your feet and knees facing forwards, and press your shoulders down and back (remember, your shoulders are not earrings!). Avoid locking your elbows and hunching over – the two most common postural mistakes when pushing a pram.
The Big Picture
As you're working on becoming stronger, don't forget to appreciate all that your body has gone through to create this little miracle. Continue to eat, exercise and rest as if you were still fuelling a life. You and your baby depend on your good health. This is a time to replenish, not deplete. Focus on drinking lots of water, eating nutritious, whole foods and getting moderate activity every day.
Once you get the green light from your health provider, begin exercising slowly and gradually increase the duration and intensity of your workout. Don't give up if you can't find the time or energy for a traditional exercise session. Instead, fit in short walks or a few stretches where you can. And it is never too soon to start pelvic muscle exercises/Kegels – exercises where you squeeze the muscles that stop the flow of urine – to help tone the pelvic-floor muscles.
Your goal is to restore and maintain what may have been lost in the transition of being a mother. That tiny baby needs feeding, umpteen nappy changes, constant love and attention – and a strong mother who can do it all.
Visit our healthy pregnancy section for more tips & guide to staying healthy during pregnancy.
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Advice For New Moms: Making time for yourself
Updated May 07, 2020
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1 min read
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As a new mom it can be hard to get time back for you, here
benefits of kegel exercise after delivery?
