Health & beauty in pregnancy: Kegel exercises to improve pelvic floor muscle tonicity. These exercises are simple and not demanding, can be taken anywhere and benefit especially from women waiting. Let’s see how to maintain them properly.
Kegel exercises are a series of movements, developed the gynecologist from which they take their names, useful to strengthen the pelvic floor. These exercises, focused and very simple to make, are meant to counteract urinary incontinence and strengthen pelvic muscles that support the uterus and intestines. View Paradisdachat for maternity pajamas. Kegel exercises have the advantage that it can be performed anywhere, in any situation: while you’re in line at the supermarket, home while watching tv, while you wait in a waiting room, there’s really no risk or particular strain. Also, Kegel exercises not only have to be performed only by pregnant women, on the contrary. Strengthen the muscles of the pelvic area, in fact, it is useful also to women not pregnant, especially if they intend to have in the future.
Kegel exercises you perform in this way:
- contract your pelvic muscles, like I want to hold urine
- doesn’t help with the abdominal muscles, legs or buttocks
- hold the muscles in this position for 10 seconds and then relax
Ideally, you should repeat these contractions every hour for 10 times, to have sensible improvements. After about 6 weeks of constant and daily exercises, you can do Kegel exercises for 2 or 3 times a week. The benefits of this practice are known and proven:
- promotes muscle control during labor and delivery
- reduces the risk of leakage of urine and the onset of hemorrhoids
- lower risk of lacerations during childbirth
The Kegel exercises are of no contraindication during pregnancy, but only benefits. Also, remember that light sports, after consultation with the said, as yoga during pregnancy brings considerable benefits to mother and child.