The pelvic floor muscles work to secure your bladder, uterus and bowel as well as allow you to begin urinating or cease urinating, according to Baby Center. These muscles stretch during pregnancy in order to make room for your growing baby. However, this can be difficult after you have given birth as the muscles may not be as quick to return to their prenatal strength. As a means to strengthen these muscles, you can perform pelvic floor exercises that work to strengthen the muscles.
History
In 1948, Dr. Arnold Kegel, an American gynecologist, pioneered the development of Kegel, or pelvic floor strengthening, exercises as a means to help women retain urinary function following childbirth, according to Do the Kegel. Dr Kegel found that strengthening and toning these muscles could reduce the need for surgery to tighten pelvic floor muscles post-pregnancy.
Function
Pelvic floor exercises involve tightening the muscles that control urination. You can find them by stopping urination while going to the bathroom. Then, once the bladder is emptied, tighten these muscles and hold for 10 seconds. Release the muscles, then repeat 10 to 20 times. Repeat this exercise for two additional sets during the day, according to the American Pregnancy Association.
Location
Performing these exercises while pregnant can ensure your muscles are strong—and the exercises do not have to be performed at a gym or other specialized area. Instead, you can perform pelvic floor exercises while seated at your desk, driving, waiting to see your doctor or other place where you can concentrate for roughly three to five minutes, according to the American Pregnancy Association.
Time Frame
The pelvic floor muscles can become weakened during pregnancy when you are as little as three months pregnant, according to Baby Center. Also, increasing bouts of constipation during pregnancy may further weaken your pelvic muscles. For these reasons, the earlier you perform pelvic floor exercises during your pregnancy, the better the results you can experience.
Benefits
When performed regularly, pelvic floor muscle exercises help to reduce urine leakage during and after your pregnancy, according to the Mayo Clinic. Also, the exercises reduce the incidence of pelvic prolapse, which can occur when the pelvic organs are no longer supported by the pelvic muscles and begin to descend into the vagina. Also, these exercises have been linked to better sexual performance in achieving orgasm, according to the Mayo Clinic.
