The Ultimate Guide to Kegel Exercises For Pregnancy

In this article:

• What are Kegel exercises?
• Benefits of pelvic floor exercises for pregnant people
• How to find your pelvic floor muscles
• How to do Kegel exercises
• Are Kegel weights or balls safe while pregnant?
• When to expect results from kegel exercises
• Experiencing pain with kegel exercises

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Most people have never had an introduction to kegel exercises. Still, our bodies already come with some fantastic equipment hidden under the skin—two muscle bands called the pelvic floor muscles or PFMS (sometimes referred also as pubococcygeus muscles).

What are Kegel exercises?

First described in 1948 by Arnold Kegel, Kegel exercises are a way to strengthen your pelvic floor—anytime, anywhere. Your pelvic floor muscles support your pelvic organs, including the uterus, bladder, and bowel. Simply put, you squeeze your pelvic floor muscles as if you were trying to stop the flow of urine. This exercise can help improve bladder control and sexual function and pleasure. Pelvic floor exercise may also support an easier birth experience.

Benefits of pelvic floor exercises for pregnant people

Pregnant people who perform pelvic floor muscle exercises may have an easier birth. Strengthening the pelvic floor during pregnancy can help better control your muscles during labor and delivery. 

Other benefits include:

• Reduces risk of a pelvic organ prolapse (most commonly cause by giving birth)
• Supports proper bladder and bowel movements
• Reduces urinary incontinence or leakage (common during all trimesters of pregnancy) 
• Helps support the weight of your growing baby
• May shorten the second phase of labor as you push the baby out
• Minimizes the chance of requiring an episiotomy

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What happens if pelvic organ prolapse does occur?

If pelvic organ prolapse does occur, treatment will vary depending on the extent and severity of the prolapse. Treatment may include: pelvic floor muscle training, surgery, and/or using a pessary (a silicone device that is inserted into the vagina to help hold the pelvic organs in place). Pelvic floor muscle training, including Kegel exercises, is a safe and effective way to treat pelvic organ prolapse.

How to find your pelvic floor muscles

To find your pelvic floor muscles, imagine you are peeing and then squeeze the muscles you would use to stop the stream. Similarly, contract the muscles you use to contain a bowel movement or keep yourself from passing gas.

Avoid using your abdomen, inner thighs, or buttocks when you contract your pelvic floor muscles. If you place a hand on your stomach or your leg and feel movement when you squeeze your pelvic floor, you're using the wrong muscles.

Instead, insert a finger or vaginal dilator into your vagina, then contract your pelvic floor muscles. You should feel your pelvic floor move upward.

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Taking Care of your Pelvic Floor Muscles

Your pelvic floor muscles need love as well. You can do this by keeping your gut healthy. Probiotics found in kefir, kombucha, kimchi, yogurt, and other probiotic supplements can do this job for you. Additionally, having probiotics can also boost the chances of having a healthy pregnancy.

Another way to take care of your pelvic floor muscles is to lessen your caffeine, alcohol, and artificial sweeteners intake.

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How to do Kegel exercises

The most common way to perform Kegels is to squeeze your pelvic floor muscles as if trying to stop the urine flow. You should squeeze them for five seconds and then release them. You can do ten repetitions on each side.

These exercises are incredibly beneficial for both men and women. Women who practice them frequently typically have better orgasm strength than those who do not perform these exercises regularly. Similarly, men may be able to delay ejaculation and perform longer. 

Variations of kegel exercises

1. Slow Reverse Kegels: Tighten pelvic floor muscles and hold for 3 seconds, then release for 3 seconds. Repeat ten times.

2. Fast Reverse Kegels: Tighten pelvic floor muscles and hold for 1 second, then release for 1 second. Repeat ten times.

3. Quick Kegels: Tighten pelvic floor muscles and hold for 1 second, then release as quickly as possible. Repeat ten times.

4. Controlled Kegels: Tighten pelvic floor muscles and hold for 5 seconds, then release for 5 seconds. Repeat ten times.

Are Kegel weights or balls safe while pregnant?

Kegel balls help strengthen the muscles of the pelvic floor. Used for centuries, they are sometimes referred to as Ben Wa balls or pleasure balls. These small, circular weights are inserted into your vagina, making your muscles contract to keep them in place.

Kegel balls carry the risk of bacterial infections if not properly handled. We recommend consulting your healthcare provider if you want to use Kegel balls while pregnant.  

When to expect results from kegel exercises

You can expect results, like better bladder control or better orgasms, anywhere from a few weeks to a few months. Make these exercises an ongoing part of your daily routine for continued benefits.

Experiencing pain with kegel exercises

Most people find kegel exercises easy and painless. These exercises should not hurt, but if you don't use the correct muscles, you may feel uncomfortable.

Suppose you get back or stomach pain after doing Kegel exercises. In this case, you may be using your stomach or back muscles instead of your pelvic muscles.

Or, if you're experiencing headaches, you may be tightening your chest muscles or holding your breath.

A note from Anja Health

Anja Health is committed to providing the knowledge and resources you need for a healthy delivery and healthy baby. Our Stem Cell Safe offers an affordable option for umbilical cord blood, tissue, and placenta banking at birth. Saving your baby's stem cells could treat or reverse severe conditions in the future.