All about Kegels exercises...

Keep Incontinence at Bay!

You’ve probably heard horror stories from a friend or family member about “accidents” after having a baby. It’s a sad fact for many mothers to have problems with incontinence. Well, you don’t have to be one of those mothers! Kegels are exercises that strengthen those very muscles. If these muscles are toned they may help keep you from an episiotomy as well. And the exercises can be done anywhere, pretty much anytime.

Where are the Kegel muscles?

When you are going to the bathroom, they are the muscles you use to shut off the stream of urine.

BEGINNER KEGEL EXERCISES:

Sit on the floor, legs crossed, back flat on the wall. (If this position is uncomfortable, you can do it sitting in a chair, lying on your bed, and even standing or walking as you get better at it.) Squeeze the Kegel muscles as hard as you can, count to 10, be sure to breathe. Relax for a couple seconds and repeat.
-Do 10 to 15 repetitions.
-Start with 1 set and work up to 3 or 4 a day.

ADVANCED KEGEL EXERCISES:

Sit on the floor, legs crossed, back flat on the wall. (If this position is uncomfortable, you can do it sitting in a chair, lying on your bed, and even standing or walking as you get better at it.) Squeeze the Kegel muscles moderately hard, then visualize an elevator going up as you squeeze harder to the slow count of 5, then slowly lower by relaxing the sqeeze to a slow count of 5.
Relax for a few seconds and repeat.
-Do 5 to 10 repetitions.
-Start with 1 set and work up to 2 or 3 a day.

rebecca@fitandfabulouspregnancy.com
www.fitandfabulouspregnancy.com