Toning with Kegel Exercises during Pregnancy

March 23, 2010

Most people are aware of the many benefits of exercise during pregnancy for toning the body and making pregnancy and childbirth easier. However, many people are unaware of the importance of doing Kegel exercises, which have the important job of working the pelvic floor.

Dr. Arthur Kegel is credited with recvealing Kegel exercises as a benefit for female patients. He spread the work in the 1940s, letting his patients know that performing exercises that focus on the muscles of the pelvic floor. When these muscles are kept in good shape, the urethra and the bladder are strengthen. Eben the uterus and the rectum can benefit from Kegel exercises.

Today both men and women may perform Kegel exercises. In men, they may help to make achieving and maintaining an erection easier. In women, particularly those who are pregnant, there are multiple benefits, including:

*Greater ease with pushing during childbirth

*Decreased risk of tearing during delivery

*Prevention of urinary incontinence after delivery

*Maintainence of good vaginal muscle tone, which can make intercourse more pleasurable for both partners after pregnancy

As a result of childbirth, the pelvic floor muscles can be come lax, and the vaginal muscles may become looser and stretched out. This is particularly true of women who have multiple children, as their pelvic muscles have more opportunity for degradation. However, these problems can affect any woman as a result of pregnancy and childbirth, and aging only contributes to the problem. Women with well-toned pelvic floor muscles find it easier to push, as their muscles are efficient enough to get the job done well. When the muscles work as they should, vaginal tearing is less likely.

One of the major reasons to perform Kegel exercises is to prevent incontinence after pregnancy and childbirth. If a woman’s pelvic floor muscles become to weak, they may fail to keep her urethra tightly closed. As a result, she may experience some level of urinary incontince. For example, some women develop stress incontinence, which means their bladders leak urine in response to physical stress. A simple sneeze or laugh is enough to make some women leak urine.

In some cases, weak pelvic floor muscles can even lead to pelvic organ prolapse, a condition in which the pelvic organs move out of place. In severe cases, an organ , such as the bladder may actually start to protrude from the vagina. While there are surgeries that correct pelvic organ prolapse, Kegel exercises can help to prevent it.

Kegel exercises are safe during pregnancy. Most women won’t need any special precautions for doing them, but it’s a good idea to consult with a doctor before beginning any new exercise during pregnancy. Essentially, Kegel exercises are so safe because they only require a woman to use the muscles she employs to stop the flow of urine. They are not strenuous, dangerous, or painful.

To perform Kegel exercise, pretend you are trying to stop the flow of urine for your body, contracting the pelvic floor muscles and then releasing them after about three seconds. For optimal toning, a woman may work up to tightening these muscles and holding them for ten seconds before releasing them, performing three or four sets of these exercises, 20 to 25 contractions per set). It is also helpful to do several quick contrations of these muscles as a variation of the exercise.

Some women find it easiest to perform Kegel exercises while sitting down. However, there’s no right or wrong position for doing them. No one will notice a woman is doing Kegels, so she can do them anywhere, while sitting, standing or lying down.

Most people are aware of the effectiveness of exercise during pregnancy for toning the body and making pregnancy and childbirth easier. However, many people are unaware of the importance of doing Kegel exercises, which have the critical job of working the pelvic floor.

Dr. Arthur Kegel is credited with revealing Kegel exercises as a benefit for female patients. He spread the word in the 1940s, letting his patients know that performing these exercises could make the pelvic muscles stronger after pregnancy or pelvic surgery. When these muscles are kept in good shape, the urethra and the bladder are strengthened. Even the uterus and the rectum benefit from Kegel exercises.

Benefits of Kegel Exercises

Today, both men and women may perform Kegel exercises. They may help men achieve and maintain an erection. For pregnant women, there are multiple benefits, including:

Greater ease with pushing during childbirth

Decreased risk of vaginal tearing during delivery

Prevention of incontinence after delivery

Maintenance of good vaginal muscle tone, which can make intercourse more pleasurable

Pelvic Muscle Condition

As a result of childbirth, the pelvic floor muscles may become lax, and the vaginal muscles may become looser and stretched out. This is particularly true of women who have multiple children, as their pelvic muscles have more opportunity for degradation. Aging and menopause only contribute to the problem. Women with well-toned pelvic floor muscles find it easier to push, as their muscles are efficient enough to get the job done well. When the muscles work as they should, vaginal tearing is less likely.

One of the major reasons to perform Kegel exercises is to prevent incontinence after pregnancy and childbirth. If a woman’s pelvic floor muscles become too weak, they may fail to keep her urethra tightly closed. As a result, she may experience some level of urinary incontinence. For example, some women develop stress incontinence, which means their bladders leak urine in response to physical stress. A simple sneeze or laugh is enough to make some women leak urine.

In some cases, weak pelvic floor muscles can even lead to pelvic organ prolapse, a condition in which the pelvic organs move out of place. In severe cases, an organ, such as the bladder, may actually start to protrude from the vagina. While there are surgeries that correct pelvic organ prolapse, Kegel exercises can help to prevent it.

Kegel Exercises During Pregnancy

To perform Kegel exercises, pretend you are trying to stop the flow of urine from your body, contracting the pelvic floor muscles and then releasing them after about three seconds. For optimal toning, a woman may work up to tightening these muscles and holding them in this position for 10 seconds before releasing them again, performing three or four sets of these exercises per day–20 to 25 contractions per set. It is also helpful to do several quick contractions of these muscles as a variation of the exercise.