Doing pelvic floor exercises will strengthen these muscles and.
Doing pelvic floor exercises while pregnant.
Pelaez et al 2013.
In this exercise the lower back and arms are involved and therefore it tones and strengthens the area.
Study after study has shown that regularly doing kegels before during and after pregnancy can help decrease the odds of incontinence and other pelvic floor issues.
If you strengthen your pelvic floor then you will be helping to prevent or reduce the severity of incontinence.
Why pelvic floor exercises are important.
To do it lie on your back with your knees bent and your feet flat on the floor.
Doing pelvic floor muscle exercises kegels from early pregnancy onwards can stop those accidental wees in late pregnancy and within six months of childbirth.
What s more research has also suggested that women who do pelvic floor exercises may have a slightly shorter active phase of labor than other women.
Many factors can weaken your pelvic floor muscles including pregnancy childbirth surgery aging excessive straining from constipation or chronic coughing and being overweight.
Hay smith et al 2008.
During your pregnancy your pelvic floor muscles will loosen due to hormonal changes in your body.
But here s the good news.
This loosening along with your growing baby pressing on your bladder may cause you to leak urine when you cough laugh sneeze or exercise.
The pelvic floor consists of layers of muscles that stretch like a supportive hammock from the pubic bone in front to the end of the backbone spine.
Kegel exercises are pelvic floor exercises.
Pelvic floor exercises can also prevent prolapse which is where the pelvic organs drop down into the vagina hay smith and dumoulin 2006.
Next inhale and lift your hips while tightening your pelvic floor.
Continue doing your kegels all the way into your t hird trimester.
Performing kegel exercises during pregnancy is an effective way to strengthen the pelvic floor muscles and help prevent incontinence pelvic organ prolapse and assist with labor and delivery.
Relax the abs and pelvic floor exhale repeat.
Exercise during pregnancy is a good way to keep yourself fit and prepare your body for labor as well as lower your risk of certain complications.
This last pelvic floor exercise strengthens the muscles.
This can cause incontinence.
