Kegel exercises help to strengthen vaginal muscles. They focus on the pelvic floor, which strengthens the muscles that support the uterus, bladder, and bowels. Pregnant women should perform Kegel exercises daily. By strengthening these muscles during pregnancy, you will develop the ability to control your muscles during labor and delivery. Exercising these muscles will also minimize three common problems during pregnancy: pelvic organ prolapse, decreased bladder control, and hemorrhoids. It is also recommended that you resume Kegel exercises after your six-week postpartum checkup. This will promote perineal healing, help to regain bladder control, and strengthen pelvic floor muscles.
How to do Kegel Exercises
Locate the muscles you use to stop urinating.
Contract these muscles for three seconds and then relax for three seconds.
Increase one second each week until you are able to squeeze for ten seconds at a time.
Repeat this exercise ten to fifteen times per session.
Do not do Kegels when you are urinating.
Try not to move your legs, buttocks, or abdominal muscles during the exercises.