How to Do Basic Kegel Exercises

Filed in archive Post-Natal Issues , Pregnancy Fitness , Third Trimester on September 18, 2008

© Melle_Oh

Now that it's clear why Kegel exercises are important during and after pregnancy, here are some guidelines on how to get you started.

First, you need to identify which muscles you need to work out. This is the most difficult part to explain and a lot of women cannot perform Kegels properly because of the difficulty to determine which muscles should be contracted. One way to identify the right muscles is to try to hold your pee midstream. The muscles that contract are the ones you need to squeeze during Kegel exercises. If still in doubt, you can consult a therapist of your OB-Gyn, who will have devices to check whether you are contracting the right muscles.

Once you've identified which muscles needs work out, you're ready to do perform the pelvic floor exercises. Empty your bladder, uncross your legs and tighten the pelvic floor muscles and hold for a count of 10 (or you can start slow, holding for 3 seconds in the first tries and work it up to longer periods). Then, relax the muscle completely for a count of 10. Repeat the cycle 10 times or more, 3 times a day (morning, afternoon, and night). Make sure you do not hold your breath while squeezing your pelvic muscles.

There are many variations to this, but hey, let's start with the basics!