Why it matters
These exercises, commonly known as Kegels, help strengthen the pelvic floor muscles which provide essential support for the bladder, bowel, and uterus. This is a crucial step for postpartum healing, improving core stability, and effectively preventing stress incontinence as your body recovers.
Step-by-Step Guide
Find your muscles
Imagine you are trying to stop the flow of urine or prevent yourself from passing gas.
Contract
Squeeze and lift these muscles upwards toward your belly button. Feel the tension inside.
Hold
Maintain the contraction steadily for 3-5 seconds while staying relaxed elsewhere.
Relax
Slowly release the muscles and rest completely for at least 5 seconds before the next lift.
Repeat
Aim for a total of 10 repetitions per set, three times daily.
verified_user Safety & Form
- check_circle Keep breathing normally through your nose.
- check_circle Do NOT hold your breath during the contraction.
- check_circle Ensure stomach and thigh muscles remain relaxed.
- check_circle Stop immediately if you feel any sharp pain.
warning Common Mistakes
Focusing on the wrong muscles can reduce effectiveness: