What s more research has also suggested that women who do pelvic floor exercises may have a slightly shorter active phase of labor than other women.
Doing pelvic floor exercises while pregnant.
Performing kegel exercises during pregnancy is an effective way to strengthen the pelvic floor muscles and help prevent incontinence pelvic organ prolapse and assist with labor and delivery.
Relax the abs and pelvic floor exhale repeat.
Hay smith et al 2008.
Exercise during pregnancy is a good way to keep yourself fit and prepare your body for labor as well as lower your risk of certain complications.
Why pelvic floor exercises are important.
This loosening along with your growing baby pressing on your bladder may cause you to leak urine when you cough laugh sneeze or exercise.
Next inhale and lift your hips while tightening your pelvic floor.
This can cause incontinence.
Doing pelvic floor exercises will strengthen these muscles and.
Pelvic floor exercises help to strengthen the muscles of the pelvic floor which come under great strain in pregnancy and childbirth.
If you strengthen your pelvic floor then you will be helping to prevent or reduce the severity of incontinence.
The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone in front to the end of the backbone spine.
Doing pelvic floor muscle exercises kegels from early pregnancy onwards can stop those accidental wees in late pregnancy and within six months of childbirth.
This last pelvic floor exercise strengthens the muscles.
Pelaez et al 2013.
Pelvic floor exercises can also prevent prolapse which is where the pelvic organs drop down into the vagina hay smith and dumoulin 2006.
Continue doing your kegels all the way into your t hird trimester.
Kegel exercises are pelvic floor exercises.
Doing kegel exercises while emptying your bladder can actually lead to incomplete emptying of the bladder which increases the risk of a urinary tract infection.
Many factors can weaken your pelvic floor muscles including pregnancy childbirth surgery aging excessive straining from constipation or chronic coughing and being overweight.
In this exercise the lower back and arms are involved and therefore it tones and strengthens the area.
But here s the good news.
To do it lie on your back with your knees bent and your feet flat on the floor.
