Kegel exercises

Kegel exercises, also called pelvic floor exercises, help strengthen the muscles that support the uterus, bladder, and intestines. Kegel exercises also help strengthen the vaginal muscles.

What are the benefits of Kegel exercises?

Pregnant women who do Kegel exercises often find that they give birth easier. Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during childbirth. Toning these muscles will also minimize two common problems during pregnancy: poor bladder control and hemorrhoids.

Kegel exercises are also recommended after pregnancy to help heal the perineum, regain bladder control, and strengthen the pelvic floor muscles. The best thing about Kegel exercises is that you can do them anywhere and no one knows you are doing them.

How to do Kegel exercises

There are several ways to find Kegel muscles. You can insert your finger into the vagina and try to squeeze the muscles surrounding it. Or you can train yourself to stop the flow of urine when you urinate. (However, you don't want to do this too often while urinating, as it can weaken muscles over time and/or increase your risk of UTIs.)

Once you find your pelvic floor muscles, tighten them for 5-10 seconds, then relax, repeating 10-20 times. (Be sure to empty your bladder before doing the Kegel exercise!)

Breathe normally during the exercises and do them at least three times a day.

Try not to move your leg, buttocks, or abdominal muscles during exercise.

When to do Kegel exercises: