Pelvic Floor Activation (Kegels)

beginner

Hold 5-10 seconds. 10 reps. 3+ sets daily. None

Suitable For

Prenatal & Postnatal Health

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.