How to Do Kegel Exercises for Pregnant Women

You've probably heard of Kegel exercises. These exercises are designed to strengthen your pelvic muscles and have been known to increase sexual pleasure. You can also perform Kegel exercises while you're pregnant to help during labor and delivery.

Difficulty: Moderately Easy

Instructions

1. Go to the bathroom first. To avoid accidents, plan to pee beforehand since you are working the muscles that control bladder function. This is especially important for pregnant women, since they have a tendency to need to urinate often.

2. Get into a comfortable position. You can basically perform Kegel exercises anywhere. If you prefer, sit somewhere comfortable with your back supported.

3. Tense the pelvic muscles. You should tense the muscles at your pelvis and then release them. Hold the tension in the muscles for at least 5 seconds before releasing.

4. Start with sets of six. Perform the exercise in sets of six and take a break between each set to rest.

5. Increase the duration and frequency once you learn the move. As you master the Kegel exercises, you can attempt to hold the move for 10 seconds and increase the reps as well.

Tips & Warnings

• If you can't figure out how to correctly perform Kegel exercises, you can practice beforehand by stopping the flow of urine when you're peeing. This is the set of muscles you want to work.
• Talk to your doctor if you still aren't sure if you're doing the Kegel exercises correctly. She may offer some additional tips to make sure you're working the right muscles.

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