Kegel exercises were developed in 1946 by Dr. Arnold Kegel(pronounced "kay-gill"), a Los Angeles obstetrician and gynecologist. They are the rhythmic tightening and untightening of the pubococcygeal, also known as the "pelvic floor" muscles. The are located around the urinary opening, the anus, the perineum and the vaginal wall opening.

In order to prepare for the delivery of your baby, Kegel exercises during pregnancy are essential to help strengthen your pelvic muscles and make your vagina more elastic and better able to stretch out to let your baby come through.

Many women need to have episiotomies (incisions on both sides of the vaginal opening) to make the area bigger in order for the baby to come out. In an episiotomy, the doctor then stitches up the incisions after the birth. However, it bleeds and hurts terribly for weeks.

This is one complication that is best to avoid. I had an episiotomy and the bleeding was like having a heavy period for 4 weeks straight. Never mind the pain. Believe me, it was not fun, with everything else you need to do.  In case you're wondering, I didn't know about Kegel exercises at the time.

What causes the pelvic muscles to weaken?

Life, simply put. Pregnancy, childbirth and being overweight can do it. Luckily, when those muscles get weak you can exercise to make them stronger. Women who have bladder control problems also use Kegels to stop their occasional leakage. After I had my baby, every time I sneezed, a little urine would come out. Just enough to ruin my panties. So I learned about Kegels then, and things have remarkably improved.

Finding the Right Muscles

This is very important. If you don't exercise the right muscles you won't get the benefits. To find them, use these 3 methods:

• Try to stop the flow of urine when you are sitting on the toilet. If you can, you have found the right muscles. By the way, don't make a habit of doing that on the toilet, thinking you can do your Kegel exercises there. Why? Because it can lead to incomplete emptying of your bladder, which increases the risk of urinary tract infections. And you know those aren't fun!
• Imagine that you are trying to stop passing gas. (I'm sure we've all been in a meeting or out to dinner and have done that)! Those are also the right muscles.
• Lie down and put your finger inside your vagina. Squeeze as if you were trying to stop urine from coming out. If you feel tightness on your finger, you are squeezing the right pelvic muscle.

All it takes is 5 minutes, 3 times a day to regain good muscle control in your pelvic region. This will prepare you for an easier birth and also prevent urinary incontinence (bladder control).
 

Tips

• Don't squeeze other muscles at the same time, like your stomach, legs or other muscles.
• Empty your bladder before you start your Kegel exercises
• Don't hold your breath because it's important that your body continues to receive oxygen while you do any type of exercise.
• Be patient. You may not feel any difference for at least 3 weeks. But you should after 6 weeks.

How Do I Do Kegel Exercises During Pregnancy?

If it's before your 13th week of pregnancy, you may lie on your back and do your Kegel exercises. After that, you have to sit or stand. Actually, using all 3 positions makes the muscles the strongest. Then, after your 13th week, just do them sitting or standing.

Do not exercise lying on your back after your 25th week when you are pregnant. Doing so decreases blood flow to your baby and can be dangerous.

Lying on Your Back on the Floor : Put a pillow under your knees and pull in the pelvic muscles and hold for a count of three. Then relax for a count of 3. Keep breathing. Work up to 10-15 repeats each time you do them. Do for a total of 5 minutes. Then at another time of day, do this repetition in a different position.

Sitting Down: You can be at your desk, in the car or in front of your computer. Pull in your pelvic muscles and hold for a count of 3. Then relax for a count of 3. Do this for 5 minutes.

Standing Up: You are in the kitchen, waiting for an elevator, standing near the copy machine waiting for 50 copies...Tighten your pelvic muscles for a count of 3, then loosen for a count of 3. Do this for 5 minutes.

5 minutes, 3 times a day is all it takes to regain good muscle control in your pelvic region and prepare you for an easier birth and also prevent urinary incontinence (bladder control). 

Better Sex

Out of all this work, it turns out that doing Kegel exercises leads to a better sex life. Stronger pelvic muscles and improved circulation to the area translates into more orgasms for women. And while we're on the subject, if men do them, it will help prevent premature ejaculation. Of course, they have a different set of muscles to work out.

No Hemorrhoids

The improved blood circulation also reduces the chances of getting hemorrhoids after your delivery.

As you can see, Kegel exercises during pregnancy has many benefits and should be practiced even after your birth to continue seeing those benefits.


In addition to Kegel exercises during pregnancy, click here to learn about another good exercise: Pilates exerise

Or if you decide to swim during your pregnancy,go here to see gorgeous maternity swimsuits for sale...

Sources:

National Kidney and Urologic Diseases Information Clearinghouse, NIHPublication No. 02-4188, April 2002.
www.hendrickhealth.org
www.pregnancy-info.net
American College of Obstetricians & Gynecologists