Learn how to do Kegel exercises while pregnant from fitness expert Cait Morth in this Howcast workout video.
We’re going to talk you through how to do kegel exercises. They’re very important to make sure you pelvic floor stays nice and strong both during pregnancy and continue to do them after pregnancy to help re-strengthen the pelvic floor. You can do this lying down or in a comfortable seat which is how will demonstrate this today.
Sitting up nice and comfortably you’re going to take your hands onto your legs take a deep breath in and as you exhale see if you can very gently feel sensation of your pelvic floor lifting up inside of you. As you inhale let it relax and as you exhale you’re going to draw in and up. The sensation is going to be like you are stopping the flow of urine when you’re going to bathroom. You’re not going to hold it for too long you’re just going to do gentle following your breath. You always want to make sure you’re not squeezing your stomach or your butt, you want to really see if you can isolate the pelvic floor as you’re doing the exercise. You want only want to do about 10 reps maybe three times a day if you overwork the pelvic floor, overtone the pelvic floor it can become fatigued and you can have a problem with incontinence. Or you can make it too tight and there can be some tearing of the muscle when that happens.
After you’ve done your 10 reps just let pelvic floor relax and breathe gently.