Obstetricians highly recommend pregnant women to include pelvic floor, aka Kegel, exercises in their routines to strengthen pelvic muscles which are highly strained during pregnancy and child birth, writes Anita Bennett

Pregnancy precipitates several bodily changes caused by sudden and dramatic increase in production of estrogen and progesterone hormones. Common symptoms include swelling, fatigue, loosening of pelvic muscles and urinary incontinence. Obstetricians the world over highly recommend pregnant women to include pelvic floor, aka Kegel, exercises in their fitness routines to strengthen pelvic muscles which are highly strained during pregnancy and child birth.

Pelvic muscles are located between the legs from the pubic bone (in front) to the base of the backbone. They control bowel and bladder movements. During pregnancy, these muscles are stretched and strained. This leads to stress and incontinence with some pregnant women reporting that they leak urine while sneezing, laughing or other involuntary movements. Kegel exercises, when practiced regularly, strengthen the pelvic muscles; hold up the fetus’ extra weight and improve blood circulation. After child birth, continuing with the xercises restores the pelvic muscles to their original form, reduces stress incontinence and enhances sexual activity.

Basic 10-step Kegels
1. Lie on your back with knees bent.
2. Keep feet slightly apart with the soles flat on the floor.
3. Support your head with a pillow.
4. Keep arms on either side of the body.
5. Firmly tense the muscles around your vagina and anus.
6. Hold these muscles tight.
7. Count to 10 without holding your breath. Start with five during the first routines.
8. Release muscles and relax for 10 seconds.
9. Repeat 10-25 times.
10. Ensure that when you do the kegels, you don’t tighten your stomach or buttock muscles or clamp your legs together.

Close up of a young woman holding a balloon to explain the diaphragm zones, core and pelvic floor. 

Advanced Kegels
Fast and Slow Kegels
While slow contractions enable you to relax muscles during child birth, fast contractions help the pelvis to cope with pressure by reacting quickly to a sneeze or a cough.
• Start off with slow contractions as described above.
• Alternate slow-fast contractions by tightening and releasing quickly.
Relaxed Kegels
Learn to relax pelvic muscles. After tightening them, let out a deep breath to relax. Count to 10 in the relaxed stage before tightening the pelvic muscles again.
Experts strongly recommend that pregnant women do kegels exercises at least thrice a day for best results. They can be done sitting or lying down.

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