For women looking to achieve a stronger pelvic floor, pelvic floor exercises, also known as Kegel exercises, are essential before and after giving birth. These exercises help strengthen the muscles that support the pelvic organs, including the bladder, uterus, and rectum. This can help prevent and treat urinary incontinence, pelvic organ prolapse, and other conditions that can occur during pregnancy and childbirth.
Pelvic floor exercises before pregnancy
Before pregnancy, pelvic floor exercises can help prepare the muscles for the added stress of carrying a baby. During pregnancy, the exercises can help maintain muscle tone and prevent incontinence. After childbirth, pelvic floor exercises can help the muscles recover from the trauma of delivery and prevent long-term problems such as incontinence and prolapse.
One of the most common problems that can occur during pregnancy and childbirth is urinary incontinence. This can be caused by the added weight of the baby putting pressure on the bladder, as well as the hormonal changes that occur during pregnancy. Pelvic floor exercises can help strengthen the muscles that support the bladder, reducing the risk of incontinence.
Pelvic organ prolapse is another common problem that can occur after childbirth. This occurs when the muscles and ligaments that support the pelvic organs become weakened, allowing the organs to drop down into the vaginal area. Pelvic floor exercises can help prevent this by strengthening the muscles and ligaments that support the pelvic organs.
In addition to preventing and treating these conditions, pelvic floor exercises can also improve sexual function. Strong pelvic floor muscles can lead to stronger orgasms and increased pleasure during sexual activity. WORTH IT.
How to do a Kegel
Pelvic floor exercises are easy to do and can be done in the privacy of your own home. To perform a Kegel exercise, simply squeeze the muscles that you use to stop the flow of urine. Hold the squeeze for a few seconds and then release. Repeat this exercise 10-15 times, working up to 3 sets of 10-15 repetitions per day. It’s important to keep breathing normally while doing Kegel exercises and avoid holding your breath.
Kegel Weights for Stronger Pelvic floor
Kegel weights paired with kegel exercise is the fastest way to increase your pelvic floor strength. Simply wear kegel weights for 15-20 minutes a day. Shaped and inserted similarly to a tampon, most kegel weigh sets come with a range of weights to optimize your personal results. CLICK HERE TO LEARN MORE.
Always seek the guidance of a qualified healthcare provider before starting an exercise program, especially after giving birth. They can help you determine if there are any specific issues that need to be addressed and make sure you’re doing the exercises correctly. We sure love Dr. Ali Schermer!
In conclusion, pelvic floor exercises are essential for women before and after giving birth. These exercises can help prevent and treat urinary incontinence, pelvic organ prolapse, and other conditions that can occur during pregnancy and childbirth. They can also improve sexual function and overall well-being. By incorporating pelvic floor exercises into your daily routine, you can take an important step towards protecting your pelvic health and quality of life!