Kegel exercises for pregnant women: know the benefits and how to do it
In addition to foods that are rich in nutrients, exercise is also very important for pregnant women. The problem is that not all types of exercise can be practiced by pregnant women.
Doing the wrong type of exercise will actually endanger the baby's safety. So which sport is most recommended for pregnant women? Kegel exercises are the answer.
Benefits of Kegel exercises for pregnant women
Basically, Kegel exercises can also be called pelvic floor exercises. Kegel exercises are not only good for your health, but they also have a big influence during the birth process.
Exercise for pregnant women is very convenient because it can be done anytime and anywhere, even without anyone knowing. Significantly, Kegel exercises can reduce the symptoms of urinary incontinence.
Another benefit of exercise for pregnant women is that it helps strengthen the muscles of the uterus, bladder, intestines, and vaginal muscles. Strengthening these muscles during pregnancy will help you develop the ability to control them during labor.
This ability to control muscles will also minimize two common problems during pregnancy, namely decreased bladder control and hemorrhoids.
Besides pregnancy, postpartum Kegel exercises are recommended to heal the perineum, restore bladder function, and strengthen pelvic floor muscles.
After understanding the benefits of exercise for pregnant women, now is the time to learn how to do it.
How to do Kegel exercises
There are many ways to regain Kegel muscle. First, insert your finger into the vagina, then try pressing the surrounding muscles. The second method is to stop the flow of urine by urinating.
However, you must be careful when choosing the second way. Don't use it too often because it can weaken muscles over time. In addition, stopping urine flow also increases the risk of urinary tract infections. So, it's better to choose the first way.
After finding the Kegel muscles or pelvic floor muscles, contract the muscles for 5 to 10 seconds, then relax. Repeat this step 10 to 20 times.
For the record, make sure to empty your bladder before doing Kegel exercises. For optimal results, you can follow a few tips.
The best tips for doing Kegel exercises
Besides being quite easy and comfortable, Kegel exercises can also be done without much preparation. For best results, follow these tips:
- Breathe normally and relax while exercising
- Kegel exercises should be done up to three times a day
- Try not to move your legs, buttocks, or abdominal muscles during exercise
Outside the home, you can also do gymnastics for pregnant women outside the home, even in public places, even without obstacles. The following are some examples of places and situations that can be used to do Kegel exercises:
- When stopped at a red light
- In the waiting room of the midwife or doctor
- Waiting for a queue like at a bank or pharmacy
Practicing right? For this, immediately practice Kegel exercises to get all the benefits!
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