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Kegel exercise is basically exercise of pelvic muscles. It involves continuous contraction and relaxation of these muscles which helps a lot during pregnancy. Muscles surrounding the uterus, bladder and rectum can be strengthened and Kegels are highly recommended. Both men and women can benefit from these set of exercises. Here in we will list out the benefits you can reap from it if you are pregnant. Kegel exercises are named after Arnold Kegel, a gynecologist who recommended them back in the 1940s.
Kegels are easy and can be done everywhere. To start with, you can try with an empty bladder, and imagine you are trying to stop the urine flow in between by ‘contracting and releasing’ the urine. You can check that you are doing them right by simply inserting a clean finger in your vagina. When you ‘contract’, you should feel the pressure around the finger. However, when you are doing Kegels, make sure that only your pelvic floor muscles are working, and your stomach or legs or buttocks are not getting pulled in or tightened. Some regular practice will enable you to do Kegels easily and in a more relaxed way.
There are many different ways of doing Kegels exercises. Choose the one which suits you the best and make it a part of your regular exercise regime. Kegels exercises during pregnancy are all about preparing your body for giving birth. Studies have even shown that women who do Kegels exercise have shorter labor.
You should aim at making Kegels a part of your daily routine, gradually doing them a few times during the day. The contractions as well as the time you hold them will increase with practice, which can be something to the tune of 10 seconds. However, the most important thing is that you must do them regularly – how, when, where and how many is not crucial.
Below listed are the sheer benefits of including a Kegel’s routine in your exercise regime:
Simply put, Kegel’s exercises can help you get solutions to simple problems you face during pregnancy. Kegels benefits you not only during and after pregnancy but its good effects stay with you for a lifetime. Try them for a week and you will feel the improvements. Once you understand how much beneficial they are you will automatically be motivated to continue them on a regular basis. At the same time it is important to do the exercise correctly in order to stimulate the right muscles. Consult your doctor who will help you out with the right technique.
Kegels exercises will only help you. It has no side effects but of course, when you are pregnant it is important that you discuss every change you make in your routine with your doctor and do it only with his permission.
So, get started and prepare your body well.
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