Pelvic floor muscle training during pregnancy

In fact, women also need to exercise their bodies during pregnancy, because only when their own resistance becomes higher and their physical fitness is better, women will not get sick, which is also very beneficial to the fetus. Especially in the late pregnancy, because the pregnant woman's belly will become larger, in order to facilitate the delivery of the fetus, it is necessary to exercise the pelvic floor muscles. So how to exercise the pelvic floor muscles during pregnancy?

The most important muscle group for women during the childbirth process is the pelvic floor muscles. Pregnant women can exercise their pelvic floor muscles appropriately before giving birth, that is, during pregnancy. This will help with muscle strength during childbirth. So how do you exercise your pelvic floor muscles? In fact, there are tips and methods here. Let's take a look at the article brought to you by the editor.

How to train pelvic floor muscles during pregnancy

1. Contract your pelvic floor muscles

If you don't know where the pelvic floor muscles are, there is a way to determine: try to pause while urinating, the part that contracts forcefully is the pelvic floor muscles.

Kegel training feels like you are on hold to pee (of course, normal training is done when you are not peeing! Don't do Kegel while you are peeing!).

Contract hard enough to the point where you feel a slight tremor in your vagina. If you push really hard, you may feel a tightening in your lower abdomen, but you shouldn't feel anything above your belly button.

If you can't feel anything when doing it for the first time, it is recommended that you do it while lying down. This will make it easier to feel where the pelvic floor muscles are. Once you get the hang of it, it will be easier to do it while sitting.

2. Hold the contraction for a few seconds, then relax

When you first start doing it, you may not be able to sustain the contraction for more than 1 or 2 seconds. This means that your pelvic floor muscles are not elastic enough. You need to practice more. The goal is to hold the contraction for up to 10 seconds, relax for a few seconds, and repeat.

Benefits of pelvic floor muscle training

1. Shorten the labor process and make childbirth easier

During pregnancy, the pelvic floor muscles are constantly stretched due to the weight of the fetus. We know that if elastic things are kept in a stretched state, they will become looser and looser, and their elasticity will gradually decrease. When muscle elasticity decreases, it becomes difficult for us to control it.

For this reason, pregnant women need to do pelvic floor muscle training during pregnancy in order to maintain its elasticity and the body's control over it.

During childbirth, we use force to push the baby out of the birth canal, and the part that uses force is actually the pelvic floor muscles. If the body has greater control over the pelvic floor muscles and the pelvic floor muscles are more elastic, the baby will be easier to push out of the birth canal, shortening the time required for delivery.