Active Pregnancy
Getting Down: Kegels


Pregnancy itself is an entire process of getting yourself and your body ready for childbirth. With so many changes that your body is going through, it is important to keep yourself healthy and fit to gear up for the big days and the challenging days (or months) that follows it.

When it comes to the big day, majority of women would opt for a natural childbirth which is commonly known as a Normal Spontaneous Delivery (NSD) than to go through the knife via a Cesarean Section Delivery.  In a normal delivery, the key player for a successful delivery relies greatly on the mother’s ability to “push” the baby out. Having a strong pelvic floor and core muscles greatly benefits both mother and child during delivery and after childbirth. One of the best ways to strengthen the pelvic floor muscles is through Kegel exercise.

Weak Pelvic Floor vs Strong Pelvic Floor

One of the easiest way to practice Kegels is while taking a pee. Start by stopping the flow of urine for a few seconds, then letting it flow out again. Do this several times when peeing. Kegels can also be practiced even when one is not peeing. It can be practiced while standing, sitting down, or doing other activities.

Here are some important guidelines when practicing Kegels:

  1. Contract the pelvic floor muscles for 5-10 seconds. Repeat 10-20 times.
  2. As with every exercise, proper breathing is the key. Don’t forget to do deep breathes while doing Kegels.
  3. Isolate other muscles and focus on the pelvic floor. Avoid working your leg, butt, and core muscles.

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As with any exercise routine, always consult your doctor first especially if you have certain conditions while pregnant.

Philippine Association for Childbirth Education

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