Kegel exercises for training the hip muscles have repeatedly proved their effectiveness. That is why they have gained such wide popularity in all countries of the world.
Arnold Kegel, an American obstetrician-gynecologist, developed several sets of exercises designed for men and women, which later began to be used to improve children’s health. But today we will talk specifically about those that are aimed at preparing for childbirth. Training will help you during labor to activate the muscles that facilitate and promote the child’s birth canal, and relax and “block” those that interfere with this process.
These exercises are simply necessary for every pregnant woman. The fact is that during this period the pelvic floor muscles naturally relax (due to the changes taking place inside you: the growing uterus stretches the muscle tissue, their elasticity decreases, and so on), and this is very noticeable in the labor and postpartum period. If, to all this, these muscles were not so strong before pregnancy, then the situation becomes even more negative.
But do not despair. Regular training will help you establish everything and not only easily give birth, but also improve your intimate life and health.
Kegel Exercises for Easy Delivery
The meaning of Kegel therapy is outrageously simple. The effect is based on alternating tension and relaxation of the pelvic muscles, due to which they are "pumped". Just start by contracting your intimate muscles back and forth several times in a row. Immediately draw your attention to the fact that only the internal muscles in the perineum should work - between the vagina and the anus. The muscles of the hips, abdomen and buttocks are not involved in the training process!
You can check how relaxed your muscles are (and possibly vice versa). Stop urine flow during urination. If it fails, there is something to work on. The same exercise can be done in conjunction with others - described below.
So, you need to learn how to properly strain and relax the pelvic muscles. The entire Kegel complex is built on a variation of this exercise. At first, it is desirable to perform it while lying down, and later switch to standing or sitting mode.
Well, let's move on to practice.
Retention. Lie on your back and take the pose of childbirth: lower your arms along the torso, and bend your legs at the knees and spread them apart. Place a flat thin pillow under your head and back, relax. Now tighten the muscles in the perineum, as if trying to stop urination, and hold them in this state for 5-10 seconds. After relax, take a break and repeat again. Start with eight approaches, gradually bringing the number of exercises performed at a time to 20-30.
Elevator. A fantasy exercise that requires concentration. Imagine your vagina is an elevator. By and large, this is the case, since this “tunnel” consists of rings adjacent to each other, together forming a vaginal tube. So, we will climb this elevator, lingering for several seconds on each of its ring floors. Tighten the lowest - the first floor. Without releasing, increase the pressure and rise to the second, then even stronger - to the third, until you “reach” the last. Here you need to stay longer. It is also necessary to go down floor by floor, lingering at each level, right to complete relaxation. The benefits and effectiveness of this exercise can not be described in any words!
The waves. The point is to tighten and relax the intimate muscles at a fairly fast pace, but in a strictly designated order: first the vaginal and then the anus, that is, producing a kind of “wave”. And you need to relax in the opposite direction: back to front.
Protrusion of the pelvic floor. Accept any of the seated labor postures and relax your pelvic muscles as much as possible. Now hold your breath and smoothly, gently, gently push, as if defecating, while trying to push the vaginal muscles out. Put your hand to the crotch so that you can feel the effectiveness of your efforts by touch. Then inhale, contract the muscles and after the break, repeat one more time.
This exercise is extremely important during the period of the expulsion of the fetus, that is, it teaches you to push hard, helping the baby to move forward. You only need to exercise with an empty bladder and intestines.
Kegel complex: essence and purpose
Imbuilding, intimate gymnastics - the so-called Kegel exercises - are not just a series of special exercises, but a whole training system, which is named after its creator - the American obstetrician-gynecologist A. Kegel. In general, the complex of exercises was developed not only for pregnant women, and is intended to enhance the work and strengthen the pelvic muscles.
The developed muscles are located between the pubic bone and the coccyx, and perform tasks that are significant for the normal functioning of the body:
- support the pelvic organs,
- regulate the processes of normal excretion of urine and feces,
- due to communication with the muscles of the abdomen and back, they contribute to correct posture,
- affect sexual well-being and pleasure.
These muscles are flexible, flexible and work involuntarily. If they lose their tone and stretch unnecessarily, then this can lead to a number of problems:
- involuntary urination and / or defecation,
- inflammatory processes of the reproductive system,
- prolapse of the pelvic organs,
- decreased sexual sensitivity
- pelvic pain
- discomfort during intercourse.
With the appearance of the first symptoms of such problems, one should not panic, as the muscles of the pelvic floor can be easily trained, and strengthening them eliminates the problems.
In addition, intimate gymnastics has a positive effect on the female body:
- smooth the primary signs of menopause,
- increase intimate sensitivity
- help more likely to reach orgasm,
- prevent uterine prolapse,
- facilitate labor
- accelerate the process of postpartum recovery.
Kegel exercises for pregnant women are of particular importance, so you should study them from this “angle” in more detail.
Pregnancy and intimate gymnastics
Pregnancy and childbirth are natural conditions for women. During this period, the female body undergoes significant transformations that require changes in lifestyle and attitude to one’s health.
An increase in the size of the internal organs of a woman, the growth of a baby, an increase in the volume of amniotic fluid - all this puts considerable stress on the pelvic muscles, which can stretch out and stop functioning properly.
Here the exercises of the Kegel system will come to the rescue. Training for pregnant women at home will help to maintain muscle tone and will positively affect the process of delivery and postpartum recovery:
- activate the work of the pelvic muscles,
- allow you to understand how to control the muscles in childbirth: which ones to use, and which ones to “block”,
- contribute to a faster and less painful birth process,
- avoid birth injuries and tears,
- accelerate the healing process and recovery after childbirth.
The advantage of these exercises is that their implementation does not require any additional funds, devices, or visiting special classes.
The basis of all exercises is alternating tension and relaxation of the pelvic muscles. And their degree of effectiveness depends on the regularity of training, which can be carried out at any time and anywhere.
How to do Kegel exercises
Since few people know and think about the work of the pelvic floor muscles, if there are no obvious symptoms of their dysfunction, it is not always possible to easily feel them and immediately perform the necessary exercises correctly. Therefore, pregnant women are recommended to begin training this muscle group in the early stages, if there are no contraindications.
In order to sufficiently prepare them for the start of contractions, gymnastics for easy delivery should become part of the woman’s lifestyle just before the middle of the term (somewhere from 17 weeks).
Before starting workouts, you should familiarize yourself with some recommendations that will help you implement them correctly and avoid undesirable consequences:
- starting any kind of training during pregnancy, you should first consult and obtain permission from a gynecologist who observes a woman,
- correctly determine the location of the muscles that are to be trained. A gynecologist can also help. And you can "feel" them yourself with an arbitrary delay in urination,
- only muscles that are between the entrance to the vagina and the anus should be involved in the work, without including the muscles of the buttocks and hips,
- you need to strive not for maximum tension, but for the ease of conscious muscle control,
- training should take place on an increasing basis: from light exercises to more complex ones, from 8 exercises in several approaches to 25-30 exercises daily,
- it’s easiest to feel focused work on the right muscles in the supine position,
- Having mastered with the localization of muscles, it is worth doing exercises in different positions: sitting, standing, on all fours, which will facilitate the choice of a suitable position at the time of birth,
- in the 3rd trimester to avoid excessive pressure on the vena cava, lying exercises should be abandoned,
- Kegel exercises cannot be performed with a full bladder and intestines.
Do not stop training after the birth of the baby. Just a few days after giving birth, a woman can resume exercise in order to return the muscles to the state that was before the birth, and even improve it.
Exercises for easy delivery
The Kegel complex includes a lot of different exercises that maximize their “capabilities” when correctly identifying problems. For pregnant women in preparation for childbirth, the following series of exercises is recommended:
- "Hold." To do this, you should take the position of the woman in labor on the obstetric table: lying on your back with bent and divorced legs, which are slightly moved towards the buttocks, you need to strain and hold the muscles in the perineum for several seconds.
- "Wave". The woman lying on her back needs to place her legs bent at the knees on a fitball, chair or sofa and alternately strain the muscles of the perineum, and then the anus. And to relax already in the reverse order.
- "Elevator". Here it is necessary to contract the muscles of the vagina along its entire “length”. First - from bottom to top, then - from top to bottom,
- "Goalkeeper". Here the instruction on how to do the exercise is extremely simple. Being in the lotus position, a woman needs to hold her breath and push slightly.
- Shiva. From the situation, as in the exercise "Hold", but at the same time keep your hands along the body, and do not part your knees. A woman needs to raise her pelvis and stay in this position for a few seconds. At the moment when the pelvis is at the top, the woman strains the muscles of the pelvic floor.
These are not all the existing imbalance exercises for expectant mothers. To build the ideal and most effective workouts for yourself, you should contact a specialist who will correctly assess the condition of the woman, the condition of her pelvic muscles, and recommend a suitable gymnastics.
When Kegel exercises are contraindicated
No matter how useful, simple and effective the exercises of intimate gymnastics for pregnant women may be, there are a number of limitations and contraindications to their implementation:
- the threat of miscarriage,
- any manifestations of severe toxicosis or gestosis,
- spotting from the uterine cavity,
- discomfort or pain during exercise.
Restrictions can be temporary and permanent, regarding the complex as a whole or individual exercises. Only a doctor can determine the degree of danger and the possibility of performing classes on the system in the future.
We are naturally disturbed and scared by any processes and conditions that entail changes: external or internal, physical or psychological. But it’s impossible to change, because such is life. You can only prepare and meet all the tests with dignity.
So a woman should not be afraid of childbirth - for her this is a natural process that can be facilitated through intimate gymnastics: simple, uncomplicated and extremely effective for achieving the goal - easy and quick birth.
The Its Kmds team wishes all future mothers an easy birth, and asks all the completed mothers to share comments with the exercises that you performed during pregnancy.
What are Kegel exercises during pregnancy, and how they are useful
Kegel exercises are complex, the purpose of which is to strengthen the muscles of the pelvis and perineum. They were developed by obstetrician-gynecologist A. Kegel. You can perform them at any age, and their benefits are proven by many years of practice.
The muscles of the perineum and pelvic floor are practically not involved in everyday life. And for a woman, they are very important, because during pregnancy and childbirth, they have great burdens.
Kegel exercises for pregnant women have a positive effect not only on the general condition and mood of the woman, but also provide the following positive effects:
- Contribute to the preparation of muscles for labor.
- Reduce the risk of breaks in childbirth.
- They help reduce pain during pregnancy.
- Normalize the process of urination.
- The synthesis of sex hormones is normalized.
- Promote the rapid recovery of muscles in the postpartum period.
The advantages of this complex are that You can execute it anywhere and anytime. You need to visit the gym for this, and special equipment is also not required.
If we can easily see and touch the muscles of the press or hips, then with the muscles of the pelvis and perineum, which Kegel gymnastics helps to strengthen during pregnancy, not everything is so obvious.
The easiest way to understand what these muscles are, and where their location is, try to find them. Immerse your finger in the vaginal opening and clamp it with your muscles in this position. In this case, do not strain the abdominal muscles, buttocks and inner surface of the legs. Another way to feel the muscles of the perineum is to try to stop urinating in the process.
The main task of this complex is to restore tone and elasticity to the muscles of the pelvic region, performing their various contractions.
You need to perform gymnastics regularly - this is the main guarantee of success. You need to perform exercises every day. Do not be discouraged if at first you cannot keep your muscles in tension for as long as you need. A little training - and you will succeed.
Features of performing exercises at different stages of pregnancy
Kegel exercises for women during pregnancy can be performed from the first trimester. In the early stages, the abdomen is small, and in the supine position the expectant mother does not feel discomfort, so you can do the whole complex. It is recommended to start with short workouts lasting several minutes, and increase their duration over time. If you master the correct technique, you can perform the exercises anywhere, completely unnoticed by others.
In the second and third trimesters, the tummy increases in size and presses on the internal organs. When lying on your back, this pressure increases. therefore to prevent the negative effects of kegel exercises for pregnant women in the 2nd and 3rd trimester, it is better to perform in a sitting position. It is recommended to start doing exercises while sitting from the 18th week of pregnancy.
At the complex There are certain contraindications. These include diseases that cause fever, severe toxicosis, gestosis, and the appearance of uterine bleeding. Be sure to consult your doctor first. He will determine if you can do Kegel exercises during pregnancy specifically in your case.
Exercise 1. Hold
Under your head you need to put a small pillow. Place your feet on the floor and move them slightly to your buttocks. Keep your knees apart. Thus, you will take the position that the woman in labor on the obstetric chair takes. Tighten the muscles of the perineum and try to hold them in this position for ten seconds. Then relax and let your muscles relax. Perform ten repetitions. With each further workout, increase the number of reps, gradually bringing them to thirty.
Exercise 2. Wave
This exercise assumes a fitball. It is a little more complex than the previous one, but the efficiency is higher. Starting position - lying on the floor. Bend your legs a little at the knees, place them on the fitball (you can simply on the sofa in the absence of the ball). Tighten the muscles of the perineum first, then the muscles of the anus, and alternately relax them in the reverse order. It will turn out the so-called "wave". You need to perform the exercise quickly, but first you can do it at a calm pace, gradually increasing speed. Do 10-15 reps.
Exercise 3. Elevator
Наше влагалище представляет своеобразную трубу. Для выполнения этого упражнения нужно представить, что по трубе этой движется лифт, который останавливается на каждом этаже. Tighten your vaginal muscles from the bottom up, and then vice versa. At first, it may be difficult for you, but over time you will learn the exercise, and you can easily perform it both quickly and at a calm pace. The number of repetitions is ten, with slight delays on the "floors". Over time, increase both the number of stops and the delay period for them.
Exercise 5. Stretching Achilles tendons
You need to get up, put your feet shoulder width apart, slightly toe apart. Keeping your back straight, try to sit down so that your feet do not come off the floor. If you have a good stretch, doing the exercise will be easy. If the elasticity of the muscles is insufficient, slight difficulties are possible, but regular exercises will soon help to achieve results.
Exercise 6. Shiva
Starting position - lying on your back. Place your feet on the floor and slide them slightly towards you. Place your hands along your body, raise your pelvis and linger in that position for a while. During the delay, you need to strain the pelvic floor muscles several times. Then relax and lower your pelvis to the floor. Repeat exercise is recommended ten times.
Exercise 7. Madonna
You need to sit on the mat, bend your legs under yourself, buttocks to lower to the heels. Put your palms back and rest on the floor. Now you need to raise your hips, straining the muscles of the press. For a few seconds, squeeze the muscles of the perineum. Then return to starting position. Repeat the exercise fifteen times.
To maximize your Kegel’s exercise during pregnancy, follow these guidelines:
- Try to occupy the position that is most convenient for you.
- In the process of doing exercises you need to breathe deeply and measuredly, do not hold your breath.
- You need to strain only those muscles that are necessary, if you help them with others, then reduce the effectiveness of the exercises.
- Pregnant women should not overwork, so sometimes take breaks.
- In the process of doing exercises, monitor your well-being, make sure that it is precisely the necessary muscles that are tensed.
- If any discomfort occurs, stop doing the exercises and consult a gynecologist.
In order for the exercises to be effective, it is important to perform them regularly, every day. You will notice the first results after 2-3 weeks. Over time, the muscles will be able to perform exercises reflexively, and conscious control on your part is not required. At first, you may not be able to strain your muscles with full force. But don't give up. Increase the load gradually and continue to exercise.
Kegel exercises have proven their worth over many years of practice, and experts almost always approve of their implementation. But it is important for expectant mothers to comply with all the rules and consider contraindications.
We offer you to watch a video with Kegel exercises for pregnant women.
What is it and what is it for?
Invented by Arnold Kegel back in the middle of the last century, exercises have still not lost their relevance. They are often advised by gynecologists to their patients. They help not only thousands of women, but also men to improve the quality of life.
The essence of the exercise in the sequential compression and relaxation of the muscles of the perineum
If you don’t know how to find them - try to stop the stream while urinating. If it turns out badly, then the muscles are not in good shape and you have something to work on. It is especially important for expectant mothers to monitor their health, because birth is coming. And this is a rather difficult process for the body.
Pros for pregnant women from training vaginal muscles:
- Getting rid of pain and discomfort while carrying a baby,
- Reducing the risks of vaginal ruptures during childbirth, reducing pain,
- Strengthening urine control (which is important both in the postpartum period and during pregnancy),
- Increased sexual activity, improved sex life,
- Improving well-being and normalizing mood.
The key to the success of Kegel exercises in their regularity. It is better to train every day for 5 minutes than 20-30 times a week. Doing everything right, you will feel the result in a couple of weeks.
ARTICLES ON THE TOPIC:
1 trimester. The risks for the child during this period are high. Up to 12 weeks, the largest number of spontaneous miscarriages occurs. The attachment of the embryo to the uterus is still weak, so even a minimal load on the press can cause an abortion. Any discomfort during training intimate muscles is a signal to stop exercising. This may be weakness, pulling sensations in the lower abdomen, rapid breathing.
2 trimester. A favorable period for classes and the calmest trimester of pregnancy. In most women, contraindications to exercises are removed at this stage.
3 trimester. The weight of the fetus is already quite large, it becomes increasingly difficult to deal with. It is very important to exercise regularly. This is an excellent preparation for the upcoming birth.
After 16-18 weeks, refuse to perform lying exercises. So you squeeze the inferior vena cava. Take a sitting position during class.
The main training complex
If you are a beginner, then it is better to start doing exercises from a prone position. When you master the technique of execution, you can train sitting or standing. Empty your bladder before starting your workout. And if you are doing a workout while lying down, it is best not to eat for an hour. Otherwise, when lying down, there will be a large load on the intestines.
Retention. Take a supine position, legs bent at the knees and divorced to the sides. Squeeze the muscles of the vagina. Having counted to 10, relax. Repeat slowly up to 30 times.
Wave. The starting position is the same, only legs should be put on the edge of the bed or fitball. Consistently compress the vaginal muscles first, then the anus. Relaxation is reversed.
Elevator. Take a position convenient for you, squeeze intimate muscles for 3 seconds. Further, without relaxing, squeeze them stronger by another 3 accounts. To start, normally tighten them 1-2 times, gradually you can make 5-6 such stops. Recommended for late pregnancy.
Rhythmic contractions. Within 10 seconds, quickly squeeze and unclench the muscles of the perineum. Do 3 sets. Later, you can strain your muscles continuously for 1 minute.
Pushing out the pelvic muscles. This exercise is similar to labor during labor. Naturally, it will help in the future to facilitate this stage. Hold your breath and push a little, as if pushing the muscles out. Then take a breath and break. You can perform at first 10 repetitions.
Achilles tendon training. You will need a partner sitting behind you in a chair. Stand straight, feet shoulder width apart. Leaning your hands on your partner’s legs, slowly sit back, trying to keep your back straight and not take your feet off the floor. So the tendons gradually stretch. Exercise is good for the birth canal.
If it’s hard for you to complete the description exercises, use the video tutorials. Everything is shown here more clearly and clearly.
If you have never been involved in training intimate muscles before pregnancy, start with simple exercises. Sharp loading of the muscles of the small pelvis is dangerous to health.
At the initial stage, many women have difficulties with the definition of "those" muscles. Try to pull the vagina and anus inward and fix this position. Happened? Well, now you know how to tighten the muscles of the pelvis.
What time is it?
The first training session can be short - 3-5 trial muscle contractions will be enough. Then you can do 20-30 repetitions per day. It won’t take much time, but the muscles will tone up and prepare for a greater load.
After a couple of weeks, when the muscles are a little stronger, increase the intensity of training. Ideally, you need to gradually bring the time to 5-10 minutes daily. However, if there is time and opportunity to tighten muscles during the day, do 2-3 “mini-workouts” per day. Reviews on this schedule are positive. Pregnant women note a gradual and confident strengthening of the pelvic floor.
In the exercise of intimate muscle training do not overdo it. Excessive stress can lead to cramping and tailbone deflection. Therefore, it is necessary not only to train the internal muscles, but to strengthen the legs and buttocks. And after giving birth, you need to connect the muscles of the press and lower back.
With any physical exertion, it is important to monitor breathing, starting from what actions are performed. The main mistake during the training of intimate muscles is that breathing is not deep, shallow, the lungs are not used to their full capacity. Inhalation or exhalation is constantly delayed, which somewhat reduces the effectiveness of the workout. Fatigue is felt faster. Moreover, improper breathing harms the body - blood circulation, the work of the heart, lungs are disturbed.
The right breath is considered to be such that during the maximum muscle tension an inspiration occurs, and during relaxation an exhalation occurs.
The rhythm is also important - after a long breath there is a short pause, after a short exhalation is made. This method of breathing gives the body a surge of energy, relieves fatigue and improves performance.
To learn the right type, lie on your back with your knees bent and hands behind your head. Take a breath with the help of the diaphragm, as if "inflating" the stomach with air calmly and gradually. Exhalation should be faster. Repeat 5-10 times to secure. Great, now training will be even more effective!
Contraindications and Cautions
Before your workout, get the approval of your gynecologist. In some conditions, workouts are completely prohibited. It happens that only certain elements are allowed to execute. Balls should not be drilled during this period either.
It is better to refuse exercises in cases:
- threats of spontaneous abortion,
- uterine bleeding
- gestosis of any severity,
- severe toxicosis,
- diseases causing febrile conditions.
If exercises are contraindicated to you - do not worry, nevertheless study this subject. You will be able to start exercising in the postpartum period. This contributes to the rapid restoration of health, the successful resumption of sexual life.
In short, Kegel exercises can and should be done both before, and during and after pregnancy. This method is available to any woman. You can do it in any environment - at home, at work or in line. It will not take you much time, when you develop the habit of doing exercises regularly, it will become much easier. After pregnancy, you can still use Kegel simulators. or buy special balls. Allow your health only a few minutes a day and the results will pleasantly surprise you.
Now you know how to properly train your intimate muscles while carrying your baby. Write in the comments whether you tried the Kegel method or are just going to start the classes. Take care of yourself, do not be lazy to train daily. Share the article with your friends if it seemed interesting. And subscribe to updates. Health and good luck, bye everyone!