Regular exercises that strengthen the pelvic floor can make childbirth less painful for many mothers-to-be. The American Pregnancy Association reports that these exercises, known as Kegel exercises, give women more control over their muscles during labor and delivery, which can reduce pain. Knowing how to perform Kegel exercises -- and how often -- is essential in maximizing their benefits.
How To
Kegel exercises are so easy to perform that they might not feel like exercise at all. However, it does take some practice to perfect them. When you are urinating, stop the flow of urine for a few seconds. The muscles used to do this are the pelvic floor muscles that you need to tone during Kegel exercises. Simulate stopping the flow of urine on an empty bladder, and you've done a Kegel exercise.
Frequency
Once you have the Kegel exercise perfected, you can add it to your daily routine. Always perform Kegels on an empty bladder. You can practice by stopping the flow of urine, but doing that regularly can lead to a bladder infection. Sit or lie down, contract your pelvic floor muscles and hold for five seconds. Repeat five times. Work your way up to contracting the muscle for 10 seconds. MayoClinic.com recommends three sets of 10 repetitions a day.
Convenience
The advantage of Kegel exercises is that you can do them anywhere. You're the only one who knows that you are working out those pelvic floor muscles, so you can perform them at your desk while you're working or in your car while you're sitting at a stoplight. Relax in front of the television in the evenings while doing your Kegels. You might not work up a sweat, but you are helping prepare your body for pushing during childbirth.
Benefits
A stronger pelvic floor gives you more control over your body when you are pushing during childbirth. This control can help you minimize the pain, and your body will be better equipped for the arduous task of pushing. Kegel exercises help you after the birth as well. They can help heal any perineal tears and reduce the onset of hemorrhoids. Many women experience bladder incontinence after childbirth, and Kegel exercises help strengthen your pelvic floor muscles after the birth as well to regain bladder control.
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