Kegel exercises are also called pelvic floor exercises. They help strengthen the muscles that support the uterus , bladder and bowels. They also help strengthen the vaginal muscles.

What are the benefits of kegel exercises ?

Pregnant women who perform kegel exercises usually find out that they have easier births. During pregnancy strengthening of these muscles can help you develop the ability to control your muscles during labor and birth. Toning the muscle will also help minimize two  common problems  during pregnancy . These are decreased  bladder control and hemorrhoids.

Kegel exercises are also recommend after childbirth to promote perineal healing, regain bladder control and strengthen pelvic floor exercises.

Kegel exercises can be done anywhere and no one will know you are doing them.

How to do kegel exercises ?

• first of all you have to locate your kegel muscles. This can be done by  doing the following
  • inerting a finger in the vagina and trying to squeeze the muscles around it
  • practice  stopping the flow of urine when urinating. You do not want to do this often  during urination. It can actually weaken the muscles over time or increase your risk for urinary infections
• Once you have located the pelvic floor muscles, you have to contract them for 5 to 10 seconds  and then relax. Repeat this  about 10 – 20 times. You have to empty your bladder before doing kegel exercises.
• You should breathe normally during the exercise and do it at least 3 times a day
• Try not to move your legs, buttocks  or abdominal muscles during the exercise.

When do you do kegel exercises.

These exercises can be done discreetly just about anytime. You can do them when

• you are stopped at the red light in traffic
• relaxing in a couch
• sitting at your desk
• in the waiting room of a doctor or midwife’s office
• drive through at bank, dry cleaners and pharmacy