Pregnancy puts added strain on the muscles and organs around the pelvis. In particular, the extra weight of the unborn baby puts pressure on the pelvic floor, which is the layer of muscle at the base of the abdomen. It acts as a support for lower body organs, including the uterus. By doing pelvic exercises when pregnant you can help strengthen your pelvic floor. This helps prevent incontinence and urine leakage after pregnancy.
Starting Kegel
One common issue with pelvic floor exercises is identifying the right muscles to contract. This is particularly difficult when pregnant. Find your pelvic floor muscles by trying to stop the flow when you're urinating. Gently tighten the muscles, then let them contract to continue urinating. Feel where the tightening takes place. This is a basic way to practice kegel exercises. Avoid doing this with a full bladder because it can lead to urinary infections, according to MayoClinic.com.
Floor Exercise
One of the best positions to exercise your pelvic floor is by sitting or laying on the ground. Make sure you don't need to go to the bathroom. Lie down on a towel and get comfortable. You may find it more comfortable to sit if you're several months pregnant. Tighten your pelvic floor muscles. Hold for 5 seconds, then let go for 5 seconds, according to MayoClinic.com. Do this five to 10 times, then rest. Repeat this up to 10 times a day, according to the Ohio State University Medical Center. Ensure you're drawing your pelvic floor muscles upward into the body, rather than pushing downward.
Pelvic Tilt
The pelvic tilt can help you strengthen your lower back and pelvic region. If you're up to four months pregnant, then the pelvic tilt can be done lying on your back with your legs bent and pointing upwards. If you're more than four months pregnant, stand with your back against a solid flat wall, according to advice from the University of Tennessee Center for Physical Activity and Health. Feel the gap between your lower back and the flat surface. Try to push your back toward the wall or floor until it touches. Hold the position for three seconds, then rest. Repeat the movement up to 10 times.
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