Kegel exercises are not only great for women during pregnancy, but at any time. They increase circulation to the perineum and tone the vaginal and pelvic floor muscles that support the uterus.
What’s great about kegels is that you can do them anytime, anywhere – and no one even knows what you’re doing. You can do them sitting, standing, or lying down. They’re great to do in the car at red lights or when you have to wait in line.
Tighten your pelvic floor muscles as you would to stop from urinating. You will feel a slight lifting of your pelvic floor and a tightening in your lower abdomen. Hold this for 10 seconds if you can. Then release. If 10 seconds is too long, don’t worry – begin with holding for 3 seconds, then 5 seconds, and gradually work your way up to 10.
If you feel your muscles loosening before the ten seconds, simply retighten them. See if you can eventually hold for 20 or more seconds, retightening as the time lengthens. Then relax and rest.
Start with 5 kegels a day and work up to 100 – or set your own goal. You can do your kegels in sets of 5 to 25 several times during the day.