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Basic
Exercises Of Pregnancy
Kegels
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.
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Pelvic
Tilt
This exercise will strengthen your abdominal and back muscles.
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- 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.
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