Kegel exercises are exercise that every pregnant woman should do daily to strengthen the muscles in the pelvic floor. They are simple to do, you tighten and release the pubococcygeus muscles. While this may sound complication, the pubococcygeus muscles are the same muscles you use when you urinate. Tightening them would stop the flow of urine, releasing them would let it start again. Many women have known for years that doing Kegels can heighten sexual pleasure, but it also important for pregnant woman to do these daily.

After delivery, the pubococcygeus muscles are weakened and loose. This can cause postpartum complications such as incontinence, uterine prolapse, cystocele and rectocele. Kegel exercises can prevent these by keeping those muscles strong.

• Incontinence results in the inability to hold your urine when laughing, sneezing, or waiting too long to go to the bathroom.
• Uterine prolapse is when the uterus dips below the vaginal opening due to weakened muscles.
• Cystocele is when the bladder dips below the vaginal opening due to lack of support by the pelvic muscles.
• Rectocele is when the bladder dips down and is supported by the rectum, also due to lack of support by the pelvic muscles.

All of these conditions can be embarrassing and uncomfortable. Yet they are all preventable if Kegel exercises and maintained. Start by doing a few repetitions and slowly build up to several sets of 10 daily.

One Kegel exercise is The Clinch. Either lying or sitting, contract your pelvic muscles as if you are stopping your urine flow. Hold the muscle for five seconds and release. Repeat this ten times over the course of a day. Remember to work up your exercise count and repetition count. As a note, never practice Kegels when you are urinating as it may lead to urinary tract infections.

Kegel exercises are very quick and easy to do, yet they can prevent severe complications from pregnancies. Perform this every day to keep your muscles strong