New mommies if you’re not already doing them, start them now. Its time to tone your lady parts!
I know you’ve heard of Kegel exercises, but uh … what’s the deal with them again? Kegels are exercises you can do to strengthen your pelvic floor muscles. The muscles that support your urethra, bladder, uterus, and rectum. There basically to help women with urinary incontinence, or diminished bladder control, which can happen after childbirth.
How do I do them?
Imagine that you’re trying to stop yourself from passing gas and trying to stop the flow of pee at the same time. The feeling is one of “squeeze and lift” – a closing and drawing up of the front and back passages. Make sure that you’re squeezing and lifting without pulling in your tummy, squeezing your legs together, tightening your buttocks, or holding your breath. In other words, only your pelvic floor muscles should be working.
If you haven’t been doing Kegels, start by holding each contraction for a few seconds before releasing, and relax for a few seconds after each one. As your muscles get stronger, you’ll want to work up to holding each Kegel for ten seconds, then relaxing for ten seconds after each one. If you’re suffering from urinary incontinence, try to hold a Kegel while you sneeze, cough, or lift something. You may find that it helps keep you from leaking.
- Warm-up, 10 sets — Contract PC muscle for five seconds, five-second rest
- Standard contractions, 10 sets — Contract PC muscle firmly 30 times, then take a one- minute rest
- Flutter, three sets — Contract PC muscle quickly and repeatedly for 10 seconds, rest for 10 seconds
*Kegel Exercise workout designed by Gregor Schmidinger
Hope you guys find this post a bit helpful!