Pelvic floor exercises or Kegel exercises can help prepare your body for delivery. The pelvic floor muscles support the rectum, vagina, and urethra in the pelvis. Strengthening these muscles by doing Kegel exercises may help you have an easier birth. They will also help you avoid leaking urine during and after pregnancy.
Pelvic muscles are the same ones used to stop the flow of urine. Still, it can be hard to find the right muscles to squeeze. You can be sure you are exercising the right muscles if when you squeeze them you stop urinating. Or you can put a finger into the vagina and squeeze. If you feel pressure around the finger, you’ve found the pelvic floor muscles.
- Tighten the pelvic floor muscles for 5 to 10 seconds, relax for 5 seconds.
- Repeat 10 to 20 times, 3 times a day.
- You can do Kegel exercises standing, sitting, or lying down.