How to do pelvic floor exercises during pregnancy?
Everyone keeps saying do kegels do kegels but honestly im not even sure im doing them right. Im 20 weeks and want to start properly. Can someone explain how you actually do it?
Before starting any pelvic floor or Kegel exercises, please check with your gynac first to ensure your pregnancy has no complications. If the doctor gives you the green light, you can start with very simple contraction and relaxation of your pelvic muscles. Safety always comes first.
Ugh, doing any exercise in my 3rd trimester feels like a mountain task with this heavy belly! But Kegels are actually quite easy since you can do them lying down or sitting. Just imagine squeezing those muscles to stop pee, but please don't actually do it while peeing or you'll make a mess!
I used a pregnancy tracking app that had short 3-minute video guides for pelvic floor exercises. It suggested doing Kegels 2-3 times a day by squeezing and holding for 5-10 seconds. It's super simple to track your daily sessions on these apps!
When I started doing Kegels, I felt so connected to my body. It was a very emotional journey for me because I felt it would help with delivery. You just have to gently tighten the muscles you use to stop urine flow, hold for 5 seconds, and release.
Just stay calm, sit in a comfortable position, and do these gentle exercises daily while keeping your mind positive. Try to visualize your body becoming stronger for the baby. Take care of your health and let things flow naturally.
Pelvic floor exercises, also called Kegels, are great for strengthening the bladder and supporting delivery. However, it's best to learn them from a certified prenatal therapist or ask your doctor for a safe demonstration. Doing them incorrectly can cause more strain, so professional guidance is always best.
