Kegel Exercises: Pelvic Floor Workout for a Fit Mom
Updated: 2 days ago
Are you facing urine incontinence? Tired of the countless trips to the loo? Cannot bear to laugh out loud in public without wetting yourself? Well, welcome to the mom club. It definitely seems like you just delivered a baby or expecting one.
Most pregnant women or new moms complain about weaker pelvic floor, which is one of the most commonly face issues. The best thing is to visit your doctor and seek medical help! And if you want to gain quicker results, pelvic floor workout like kegel exercises can do wonders when it comes to pelvic floor restoration.
What is the Kegel Workout?
Kegel exercise is a type of a pelvic floor workout which aims at strengthening your pelvic floor muscles. The pelvic floor consists of muscles that support bladder, bowel and uterus in women, which lose their elasticity and become weaker during and after pregnancy.
The kegel workout is designed to work on the pelvic muscles, helping them gain back their elasticity and relieving you of problems that come along. This exercise is super easy ti do and very effective!
How to do Kegel Exercises
All you need to do is stand up straight and tighten your pelvic floor muscles as if trying to stop yourself from urinating. Tighten it as hard as you can, hold this position for 10 seconds and release. Repeat the exercise a few times in a day while doing other house chores for the best results.
Kegel exercises for pregnant women
Le FitMom is an online platform that takes mom fitness seriously. For ladies who cannot step outside the house and need support of fellow moms, this platform will get you connected with both professional and regular moms to guide you through.
This may sound crazy, but yes, there are kegel exercises for pregnant women as well. Workout plans like these help strengthen the pelvic floor, preparing you for childbirth, thus you get to experience a smoother delivery when the time arrives. Here are some exercises for pregnant women that are absolutely safe:
1. Belly dancing on all four
Place your hands and knees on the floor with your back straight and wrists under the shoulders. Now breathe in while bringing your navel closer to the spine and tilting the pelvis in a way that it too comes closer to the spine. Hold the position for a few seconds and exhale while releasing the muscles.
2. Squat combo
Stand straight with your feet apart. Now go down into a squat position while holding to a sturdy chair, putting all your weight on your heels. Hold the position for a few seconds and stand back again slowly. Remember to keep your back straight while doing this workout.
3. Belly Breathing
Sit on the floor with your legs crossed, back straight and hands on your belly. Now inhale from your nose, taking a deep breath. Exhale slowly from the mouth while drawing your abdomen in and bringing the navel closer to the spine.
Can you do Kegel exercises while pregnant?
YES, but only after your doctor tells you to. For pregnant women it is always advisable to work out under the supervision of a professional trainer to avoid any possible mishaps.
Kegel Exercises During and After Pregnancy
when it comes down to being fit and healthy, kegel exercises both during and after pregnancy have proved helpful for women. Workouts like pelvic floor workout can benefit pre and post-delivery, strengthening your pelvic muscles for a better you!
Also, low-intensity exercises like yoga, walking and stationary cycling during pregnancy can relieve pregnancy symptoms, improve sleep and enhance blood flow to the developing fetus, leading to the birth of a healthy baby all the way. Similarly, after delivery, start these workouts and increase the pace steadily, helping you re-energize and lose the excess fat in a healthy way.
Kegel Exercises - How beneficial they are in Pregnancy?
During pregnancy, the hormonal changes in the body especially in the last trimester are known to soften your muscles. The most affected area is the pelvic floor, preparing you for labor and childbirth. Hence, staying fit and active during your pregnancy ensures you have a smoother delivery without any complications.
This is where kegel exercises come in handy for pregnant women. These workout plans are known to relax the pelvic floor muscles, preparing your body for childbirth so things during labor go in your favor! So, for ladies about to give birth, it is never too late to start practicing some kegel exercises!
Kegel Exercises: Tips, Benefits, Goals, and Cautions
The basic thing to remember when starting kegel workout is to empty your bladder! Next, tighten your pelvic muscles as if your trying to stop yourself from peeing. Inhale and exhale while you release your muscles. To gain best results, repeat the exercise several times a day, relaxing your muscles and preparing your body for giving birth.
Kegel Exercises - Self-Care: Le Fit Mom Pregnancy Workouts
Expecting moms since the beginning of age took pregnancy as an excuse to rest all day, doing nothing but munching on their favorite snacks. Well, yes, although it is absolutely understandable that most pregnant women crave for certain things, but eating more than one’s capacity leads only to unnecessary weight gain, putting both mommy and the baby at risk.
Looking at the growing risk factors involving expecting moms, doctors today advise women to go for pregnancy workouts including kegel exercises that benefit them in the long term. But are kegel exercises safe in pregnancy? What benefit does it hold? Is pelvic floor workout worth practicing? Will these result in pelvic floor restoration?
What are Kegel exercises?
Pregnancy isn’t easy as the growing fetus leads to stretching and tearing of muscles, pushing your ribs upward to make space for movement and pressing down your bladder with its weight. This is why most expecting moms complain of urine incontinence during this time and even after delivery.
Kegel exercises like pelvic floor restoration work on pelvic muscles, strengthening them and improving flexibility so you get rid of discomfort and urine inconsistency for the better.
Are these exercises safe for pregnant women?
Yes, best kegel exercises are low-intensity workout and extremely beneficial for pregnant women. When practicing it, make sure you keep a good posture and hold on to something to balance your body, eliminating risks completely.
Le FitMom is an online platform believing in promoting mom fitness because only a fit mom with deliver a healthy and happy baby. This website connects you with professional trainers and experts who are available 24x7 to guide you through the most important phase of your life, ensuring your and the baby’s safety all the way.
If you cannot find a mommy and baby classes near you, just log on to Le FitMom for help!
What are the benefits of Kegel exercises?
Upon hearing of pregnancy workouts, most women wonder how exercising can actually benefit them in the long run? Well, working throughout your pregnancy does not mean running and jumping around like a crazy person but to opt for low-intensity workout that include stretching of the muscles and gets the heart pumping. So, what benefits does kegel exercises like pelvic floor restoration hold? Here is what you might have missed out on:
1. Kegels are great for childbirth preparation. As these exercises work on the pelvic muscles, it increases the flexibility down there, preparing your body for smoother labor and birth.
2. By practicing it every day, you tend to strengthen the pelvic floor muscles, getting rid of problems such as urine inconsistence, involuntary passing of the gas and discomfort that one may experience after childbirth.
3. Women who experience minor or third-degree tear during natural birth, kegel can help them heal better and faster.
4. Kegel exercise improves blood flow to the groin, enhancing sexual pleasure.
5. And most importantly, taking up light workouts after birth helps women cope up with post-partum depression.