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Being fit and having a healthy pregnancy becomes our sole target when we hear the news about our pregnancy. We try to make it all work for our baby and us by eating healthy, going for a walk, and keeping the mind calm. However, many of us might overlook one crucial exercise - kegel exercises for pregnant women. You must have heard or read about kegel exercises for pregnant women. Still, if you wonder what kegel exercise for women during pregnancy is safe, who should be doing these exercises, Is it really for you, etc., this article will help you explore these topics.
When you go into labour, the baby slides down, and your pelvic muscles need to expand to let your baby pass through the bone structure and the vaginal canal. If you have done regular exercises, your pelvic floor is stronger and more flexible to help you with childbirth. Moreover, it is also helpful post-partum to get the pelvic strength back.
That is not true if you think that kegel exercises are meant only for pregnant women. Although, if you are expecting mommy to be, kegel exercises are really good for you. But, as kegel exercise helps keep the pelvic floor strong, you should definitely be doing them.
Apart from this, experts also believe that if you are experiencing hip, back, abdominal or pelvic pain, strengthening the pelvic floor by doing kegel exercise can also help you in these pains and conditions. Moreover, in old age, a strong pelvic floor will also help you in better bladder control too! So, no matter your age or whether or not you are pregnant, kegel exercises can help you.
Experts say that it is never too early to start kegel exercises for pregnant women during their pregnancy. In addition, it is safe to keep doing the Kegels throughout the pregnancy.
Because of the stitches, stretched uterus and skin tears, many women face the issue of urine incontinence even after childbirth. Continuing Kegels help in eliminating this issue for you. You can start doing Kegels right after delivery. And how long should you be doing the kegel exercise? Well, as long as your health allows you to do it. This can benefit you lifelong!
Here are simple steps of doing the kegel exercise:
Here are some sample variations of the kegel exercise that you can try:
How To Focus On The Right Muscles While Doing Kegel Exercises
When you are learning to do kegel for the first time, relax and take deep breaths. The best way to know if you are flexing the right muscles or not is to assume that you are peeing or have an urge to pee. To stop peeing midway, the muscles you will flex and pull inwards are the same muscles you would flex and stretch to go kegel exercise.
Once you have the practice, this will become easy for you. But initially, while you are still learning, relax and take deep breaths while doing this. Do not hold your breath or flex other muscles like your buttocks, chest, abdomen etc.
Things To Avoid While Performing Kegel Exercises For Pregnant Women
Benefits Of Kegel Exercises For Pregnant Women
There are many benefits of doing kegel exercises in general also. But kegel exercises for pregnant women are even more beneficial for the following reasons:
Because of the discreet way of doing it, kegel is the most convenient exercise that you can do. It can be secretly done and help strengthen your pelvic floor and assist you in better childbirth. In addition, it is one of the best forms of pregnancy exercises and even postnatal exercise to gain bladder control. So, keep doing your Kegels, momma!