Why do Kegel exercises during pregnancy

Pelvic floor muscle strengthening exercises - or Kegel exercises - are suitable for women of all ages and positions. Often they are viewed solely as a method to improve sex life by "strengthening" the vagina, but this is not their only positive effect.

For example, Kegel exercises are very useful during pregnancy. During this time, the woman's pelvic floor muscles experience strong and constant pressure. Accordingly, they lose elasticity and stretch. This leads to hemorrhoids, urinary incontinence - typical problems of pregnant women.

At the same time, it is these muscles that help push the baby out during childbirth - which means it is better to take care of their condition and tone in advance.

Also, Kegel exercises accelerate the process of vaginal restoration after childbirth. Just as, for example, trained abdominal muscles are easier to recover.

In what cases it is impossible to perform Kegel exercises during pregnancy

1. Hypertonicity of the uterus diagnosed by a doctor, threat of miscarriage
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2. Spine and lower back problems
3. Complex toxicosis, gestosis, hypertension, severe edema
4. General malaise, weakness
5. Uterine bleeding
6. Postoperative period
7. ARVI in the acute stage, high temperature
8. Gynecological diseases

In any case, before doing such exercises, it is imperative that you consult with your doctor supervising the pregnancy.

Also, for any unpleasant, painful sensations and malaise, the exercise should be stopped urgently.

Kegel exercises in the first trimester

• This is a very important period of pregnancy, in which extra care must be taken.
• The load should be minimal, unless you have previously trained your pelvic floor muscles on a regular basis.
• The exercises are performed while lying on your back.

Kegel exercises in the second trimester

• You can increase the duration and intensity of exercise if there are no pregnancy and health concerns.
• You can practice standing or sitting, but lying down is no longer worth it - otherwise the fetus presses on the necessary organs.
• If discomfort is felt with increasing load, you need to return to the previous mode.

Kegel exercises in the third trimester

• It's time to reduce the load, because the baby is already big in the stomach, the body should not be overloaded.
• Any discomfort during exercise should be reported to your doctor.

What Kegel exercises can be performed by pregnant women

Abbreviations. Tighten your vaginal muscles as if you are trying to stop urination. Keep the muscles tense for 5 seconds, then relax. It is important to tense the vaginal muscles without using, for example, the buttocks. You can repeat the exercises up to 15 times.

Butterfly. (For trimester 2) Sit on the floor with your back flat, your heels close to your crotch, your knees pointing out to the sides. Exhale a little, do not overdo it.

Wave. Lie on your back, throw your legs on the sofa or fitball. Tighten the muscles of the vagina, then the muscles of the anus, relax in the reverse order. Hold each tension for 5 seconds, the entire exercise must be repeated 15 times.

Shiva. Lie on your back, press your feet to the floor, raise your pelvis above the floor by 15-20 cm, stay in this position. Tighten and relax the vaginal muscles several times, then return to the starting position. Repeat 10 times.

Elevator. Imagine that the vagina is like an elevator shaft. It "rises" - you gradually tighten the muscles from bottom to top. Then gently relax the muscles - from top to bottom. Repeat 10 times.

You will also be interested to read:

• Exercises to tune the body for easy labor
• Allowed workouts by semester of pregnancy
• Postpartum swaddling: a care ritual for a young mother