Pelvic Floor Activation (Kegels)
beginner
Hold 5-10 seconds. 10 reps. 3+ sets daily. NoneSuitable For
Contraindications
- Do not perform Kegels if you have pelvic pain
- Consult your doctor if you are under 12 weeks pregnant
Benefits
- Strengthens pelvic floor for childbirth
- Prevents postpartum urinary incontinence
- Supports uterine and bladder positioning
- Improves core stability during pregnancy
Kegel exercises strengthen the pelvic floor muscles that support the uterus, bladder, and bowels. During pregnancy, these muscles naturally weaken due to hormonal changes and increased pressure. Regular Kegel exercises prepare the pelvic floor for delivery and speed postpartum recovery.
How to Perform
Identify the correct muscles by stopping urine flow mid-stream (do this only once to identify the muscles). Tighten these muscles as if holding in urine. Hold for 5-10 seconds while breathing normally. Relax completely for 5 seconds between contractions.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.