Kegel Exercises: A Pregnancy and Postpartum Guide

In This Article


Fern Barrow, Prenatal and Postnatal Yoga Instructor


August 21, 2023

The Role of Kegels in Pregnancy and Postpartum Recovery

Your journey through pregnancy, childbirth, and postpartum recovery is nothing short of monumental. And while the joy of ushering a new life into the world is unparalleled, the toll it takes on the body, especially the pelvic region, is significant. Your pelvic muscles face immense stress as they adapt, stretch, and function during these phases. Here's where the Kegel exercises come into play.

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Delving Deeper: What Are Kegel Exercises?

As a precursor, if you're unfamiliar with the term 'Kegel,' you might want to first read: What's a Kegel? A Simple Guide. But in essence, these exercises, named after Dr. Arnold Kegel, work to strengthen your pelvic floor - a crucial sling of muscles that sits between your hips, supporting organs like the bladder and uterus. They help control the flow of urine, gas, and feces and play an instrumental role in childbirth and postpartum recovery.

The primary aim of a Kegel is to engage these muscles through a series of contractions and relaxations, much like flexing any other muscle in your body. The routine entails Kegel exercises during pregnancy and also during the postpartum period. As your baby grows, the pelvic floor muscles support an increasing weight, which can strain them. Fortunately, consistent Kegel workouts can significantly aid in strengthening the pelvic floor during pregnancy.

Why Kegels are Essential for Expectant Mothers

  1. Strengthening Pelvic Floor During Pregnancy: As the fetus grows, more strain is placed on your pelvic muscles. Kegels offer a way to strengthen and support these muscles, aiding in preparing for childbirth with pelvic exercises.
  2. Minimizing Pregnancy-related Incontinence: A significant portion of expectant mothers face urinary incontinence issues. With Kegel routines tailored for each trimester, it's possible to combat and minimize these concerns.
  3. Enhancing Core Stability: Stability and balance can sometimes be a concern during pregnancy. Through Kegels, there's a chance to enhance core stability, making day-to-day activities smoother.
  4. Optimizing Fetal Positioning: Engaging in regular pelvic exercises can potentially help in optimizing fetal positioning, ensuring a safer and more comfortable delivery.
  5. Natural Remedies for Pelvic Pain: Along with other treatments, Kegel exercises act as natural remedies for pelvic pain during pregnancy, offering relief without relying solely on medication.

To dive deeper into the benefits, especially in the realm of sexual health, refer to Sexual Benefits of Kegels for Women.

The Biofeedback Revolution in Kegel Practice

Among the most groundbreaking advancements in Kegel exercises is the introduction of biofeedback probes. These devices have revolutionized the way women practice Kegels. By providing real-time data on muscle contraction, these probes allow for a more targeted and effective approach, ensuring each exercise is done correctly. For a detailed insight into modern tools for Kegel exercises, check out Best Kegel Exercisers.

Navigating Postpartum with Kegels

Kegel exercises after childbirth are equally, if not more, vital. They play a pivotal role in reducing postpartum recovery time. These exercises assist in:

  1. Rebuilding Muscle Strength: The pelvic region undergoes immense strain during childbirth. Regular Kegels can aid in bringing back the strength and elasticity of these muscles.
  2. Addressing Incontinence: Postpartum urinary incontinence is a common concern among new mothers. Kegels are instrumental in minimizing pregnancy-related incontinence with pelvic workouts.
  3. Promoting Faster Recovery: The quicker your pelvic muscles recover, the faster you can get back to your regular routine. This also plays into increasing circulation to the pelvic region during pregnancy.

For more detailed insights into urinary incontinence post-childbirth, delve into "A comprehensive guide to understanding urinary incontinence: causes, types, and treatment options".

Implementing Kegels in Your Routine

Whether it's Kegel exercises during pregnancy or in the postpartum phase, consistency is crucial. For a structured approach, refer to "Top 5 Kegel Workouts Illustrated" .

To understand the full scope of Kegels, its benefits, and precautions, it's recommended to explore "Kegels Unveiled: How-to, Benefits & Cautions", the comprehensive mother article.


As you journey through the magical phases of motherhood, remember that exercises like Kegels are not just routines but an investment in your well-being. By dedicating a few minutes daily, you can pave the way for a healthier pregnancy, a smoother delivery, and a faster recovery. Embrace Kegels as your pelvic ally and experience the transformative power of proactive care.


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Kegel exercises Unveiled: How-to, Benefits & Cautions

Discover the transformative benefits of Kegel exercises. From mastering the basics to understanding their impact on sexual health and incontinence, delve into this comprehensive guide on Kegels and elevate your pelvic health.

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A comprehensive guide to understanding urinary incontinence: causes, types, and treatment options.

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Top 5 Kegel Workouts Illustrated

Discover the top 5 Kegel exercises for strengthening the pelvic floor, complete with clear illustrations. Dive deep into the benefits, from aiding childbirth to boosting intimacy. Learn about diaphragmatic breathing, pelvic tilts, and more. A must-read for women prioritizing their health.

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