Exercise & Fitness
Updated on 22 February 2023
Medically Reviewed by
Dr. Ritu S Santwani
Infertility treatment, Cosmetology, Recurrent abortion treatment, Menopause, Hysteroscopy & colposcopy, PCOS/PCOD, Sexual health - M.D (Obst & Gynaec)| FICOG, FIAOG, AMRCOG, ART-Singapore
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Popularly known as pelvic floor exercises, Kegel exercises for women during pregnancy have special importance. They not only assist in childbirth but also help with postpartum incontinence, reproductive organs and bladder and bowel function. In this article, we will discuss everything about Kegel exercise for pregnant women- its importance, benefits, side effects and how to perform them.
Kegel exercises are exercises that target the pelvic floor muscles and help strengthen them. When done correctly, Kegel exercises during pregnancy can help minimize stretching, strengthen the muscles in your pelvis and vagina and help avoid symptoms like stress and urge incontinence. Your doctor may even suggest you a regime of Kegel exercises during pregnancy as these exercises can help you during labour and even during the postpartum period.
When a woman is pregnant, her pelvic floor muscles endure immense pressure and strain. And let’s not forget the severe changes that take place in a woman’s body alignment, abdomen and cervix during this period. Additionally, the inability to control urination, constipation and the weakening of pelvic floor muscles during labour may also weaken the pelvic floor muscles.
Performing Kegel exercises during pregnancy can help reduce the discomfort caused to pelvic floor muscles and even help reverse some of the painful symptoms of pregnancy. Kegel exercise for pregnant women can be especially beneficial in preparing them for the labour that lies ahead (childbirth) and strengthening their body for what’s to come during postpartum.
Any pregnant woman can do Kegel exercises during pregnancy as they are absolutely safe and extremely beneficial. However, if you are experiencing abdominal, pelvic, hip or back pain during pregnancy, you should avoid doing Kegel exercises as they might further your pain. It’s best to consult your doctor in one of the prenatal visits whether it’s safe for you to do Kegel exercises during pregnancy or not.
Kegel exercise for pregnant women can be extremely beneficial when done correctly. The first step in performing Kegel exercises is to identify which muscles to target. Once you have identified your pelvic floor muscles, you can perform Kegel exercises without anyone even knowing.
Go to the washroom and while urinating, stop the flow midstream for about 3 seconds.
Relax and allow the flow of urine to continue
Repeat. The muscles helping you tighten or squeeze are your pelvic floor muscles and those are the ones you need to engage while performing Kegel exercises during pregnancy.
You should be mindful of the following things before performing Kegel exercises during pregnancy:
Make sure to start performing Kegel exercises on an empty bladder
Make sure that you’re targeting the right muscles
Squeeze your muscles for a count of 5 seconds and then relax for 5 seconds
Try to aim for a minimum of 10 repetitions and a maximum of 15 each time
Perform Kegel exercises at least 3 times a day
You can perform the Kegel exercises while kneeling on the floor on all your fours, lying down on your back, sitting in a comfortable chair or standing in an empty area.
Stronger pelvic floor muscles
Improved control of the urinary bladder
Better chances of avoiding rectal incontinence
Tighter vagina, which may lead to more pleasurable sex
Assistance in labour and childbirth
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Although there are numerous benefits of Kegel exercises for pregnant women, they may also have certain side effects when not performed correctly. If you constantly contract your pelvic floor muscles, you can experience some adverse symptoms like pelvic or abdominal pain. As a result, it’s important to contract but also release the pelvic floor muscles and not perform them constantly.
The earlier you start performing Kegel exercises during pregnancy, the better it is for you. You can begin Kegel exercises as soon as you have conceived and your doctor has approved it. If you’re experiencing any back pain or abdominal pain during pregnancy, then you might want to refrain from Kegel exercises until your doctor allows them.
You can also start performing Kegel exercises after your pregnancy as they can also help you in the postpartum period. Your pelvic area may feel numb during the initial days after pregnancy, however, the sensation will return soon enough. You can make Kegel exercises a lifelong habit.
Any person of any age can start performing Kegel exercises; however, the most essential time is during pregnancy and after delivery. It’s safe to perform Kegel exercises after both vaginal delivery and caesarian section. In case you’re dealing with a condition or complication, it’s best to get your pelvic floor muscles evaluated and consult a doctor.
Kegel exercise for pregnant women can be an effective way to strengthen the pelvic floor muscles, prepare for labour and delivery and prevent incontinence and pelvic organ prolapse.
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Medically Reviewed by
Dr. Ritu S Santwani
Infertility treatment, Cosmetology, Recurrent abortion treatment, Menopause, Hysteroscopy & colposcopy, PCOS/PCOD, Sexual health - M.D (Obst & Gynaec)| FICOG, FIAOG, AMRCOG, ART-Singapore
View Profile
Written by
Ravish Goyal
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