If exercise does not appeal to most individuals, then expect a pregnant woman to have the same reaction. This time though, exercise will certainly be less appealing, more exhausting and more difficult. This repulsion is but normal because of the heavy weight a woman has to endure, the physiological changes she has to experience and just the gravity of trouble she could get into while trying to reach out or bend.

However, an exercise developed in the 1940s by Dr. Arthur Kegel might just be a good suggestion. This is because the exercise is absolutely painless and has been proven to give lots of benefits. It requires little effort and an excuse is definitely not accepted since it is so simple. Interestingly, all women including those who have no children are encouraged to perform the procedure because of the benefits it offers. Even the men should not discount the fact that Kegel’s could be beneficial for them. Amazingly, you can do this exercise wherever you are and no one would even know that you are actually exercising. Do it while standing or sitting or depending on your choice.

The exercise of Kegel is done by contracting the muscles of the vagina as if trying to control the flow of the urine. Be careful not to perform the Kegel’s with a full bladder or while urinating because these can actually lead to urine leakage and increases the chances of developing urinary tract infection. While you are at it, try to hold the contraction for a good three seconds; then, slowly release and relax for three seconds. Repeat the procedure. You can start off with just ten cycles and lengthen the contraction to ten seconds. The number of cycles will ultimately depend on you.  Additionally, when you do the Kegel’s, make sure that you only focus on your pelvic muscles. The muscles on the buttocks and the abdomen should not be included.

For a pregnant woman, Kegel’s is a way of preparing the pelvic floor muscles to be stronger. It makes pushing easier during childbirth. Moreover, it lessens the odds of having multiple lacerations especially for first-time mothers. After your baby is born, continuing the exercise will prevent hemorrhoid formation and incontinence. Also, you will experience better orgasms by exercising Kegel’s. Since you have made your pelvic floor muscles stronger, there is a less chance for you to develop pelvic organ prolapse. The descent of your organs is attributed to aging and childbirth cannot be prevented but your chances of acquiring such will be reduced.

If you think you have trouble doing the Kegel’s you could always consult healthcare professionals. They may help you out through a mechanism called biofeedback. A probe will be inserted inside your vagina to monitor your contraction. This way, you will be able to check whether you are contracting the right muscles or not and how long are you doing it. In truth though, almost everyone else can do Kegel’s; just be patient and persevere.

Related posts:

1. 5 Great Exercises Post Pregnancy
2. Recognizing Preterm Labor