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Strengthen Your Pelvic Floor: Kegel Exercises for a Strong Foundation

Your pelvic floor muscles support the rectum, vagina, and urethra in the pelvis. Toning these muscles with Kegel exercises will help you push during delivery and recover from birth. It also will help control bladder leakage and lower your chance of getting hemorrhoids.


Pelvic muscles are the same ones used to stop the flow of urine. Still, it can be hard to find the right muscles to squeeze. You can be sure you are exercising the right muscles if when you squeeze them you stop urinating. ًWhile exercising, try not to tighten your stomach, legs, or other muscles.

Kegel exercises

  1. Tighten the pelvic floor muscles for a count of three, then relax for a count of three.

  2. Repeat 10 to 15 times, three times a day.

  3. Start Kegel exercises lying down. This is the easiest position. When your muscles get stronger, you can do Kegel exercises sitting or standing as you like.


By incorporating regular Kegel exercises into your routine, you can enhance your ability to push during delivery, promote postpartum healing, reduce bladder leakage, and minimize the risk of developing hemorrhoids.


Remember, it's never too early or too late to start working on your pelvic floor. Prioritize your pelvic health for a strong foundation throughout your motherhood journey.

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