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Basic Exercises Of Pregnancy

Kegel exercises are extremely important for strengthening the muscles of the pelvic floor or the pubococcygeal (PC) muscle. This is the muscle that controls the starting and stopping of urine flow. Strengthening these muscles can help during and after labor and it can also keep the vaginal muscles toned. You should do as many as you can tolerate while gradually building up to 50 Kegels per day.

  • Tighten your urinary passage and vaginal muscles for three seconds, relax the muscles for three seconds
  • Begin with 10 three-second squeezes twice to three times a day. Increase repetitions slowly.
  • Work up to 20-50 Kegels per day.

Pelvic Tilt
This exercise will strengthen your abdominal and back muscles.

  • Lie on your back, knees bent, feet on floor.
  • Exhale and tilt your pelvis upward.
  • Tighten your abdominals and squeeze your buttock muscles together.
  • Gently flatten the small your back against the floor.
  • Hold for a count of five.
  • Inhale as you release.
  • Repeat 8-10 times.

  • DO NOT arch your back while performing pelvic tilts.

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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