Pelvic floor exercises, also known as Kegels, are exercises which help strengthen the muscles that support the pelvis.  

These exercises are important for all women, since they can improve control over the bladder, thus helping reduce urine leaking in the case of incontinence, and help against the possibility of the uterus slipping into the vagina in older women.

For you, the pregnant woman, these exercises are important during pregnancy and after. They help use your muscles correctly while giving birth, and can also help tighten the vagina after birth. 

A few minutes each day carried out regularly can make a difference in the quality of your life.  

How do I do the Exercises? 

When sitting comfortably, tighten up the muscles around the vagina and then relax them. The muscles you should be using are those which you use when stopping urine flow while urinating. Try this once while urinating so you can identify the right muscle.  It can be a bit tricky at the beginning, but you will get the hang of it.

When you tighten the muscles, try to imagine them pulling up inside you and hold the contraction of the muscle for a couple of seconds and relax.  Keep your body relaxed while exercising and slowly breathe in and out. Make sure that you are not tensing your abdominal muscles by putting your hand on your lower abdomen.  Your buttocks and thighs should not tighten during the exercises.  Make sure that you are not holding your breath or squeezing your legs together.  Listen to your body and stop if you feel any discomfort.

Doctors recommend that pregnant women do at least 100 Kegels each day to see results.  It is best to start with fewer repetitions and increase the amount each day.    

Like with any exercise routine, the best results can be achieved while concentrating on the exercise and its effects on your body.  However, if Kegels seem too much of a chore, you can do them as a part of your daily routine, while watching television or when you are at the traffic lights.  Choose some sort of sign or activity which reminds you that now is the time to work on those neglected and important muscles. 
 

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