Kegel exercises

Kegel exercises strengthen your pelvic floor muscles⁽²⁰⁾

Doing Kegel exercises is strength training for the muscles that surround your pelvic floor, getting them ready for the delivery. Continue with your Kegel exercises six weeks after delivery. They will help the stretched muscles in the anal area regain their tone. You should do them at least 3 times a day.

• Relax and sit or stand comfortably.
• Find your pelvic muscle. Imagine that you are trying to hold back urine, or a bowel movement. Squeeze these muscles.
• Tighten the muscles and hold for 5 to 10 seconds. Do not hold your breath - breathe normally. Do not tighten your stomach or buttocks - keep them relaxed.
• Now relax these muscles for about 10 seconds.
• Repeat the cycle of squeeze-hold-relax 12 to 20 times.