Pelvic Fitness
In Minutes A Day

Life's events can weaken pelvic muscles. Luckily, just like other muscles, there is a way to strengthen the pelvic floor muscles.

Strengthening the pelvic floor muscles make them more supple, allowing them to stretch easier during the birthing process and prevents urinary stress incontinence.

By performing an exercise called Kegels, just 5 minutes a day, three times a day, you can make a big difference. 

Perform any of the 3 variations of the Kegel exercise that you prefer. When performing the Kegel, be sure not to squeeze other muscles at the same time.

Kegels Lie on back, knees bent, feet flat on mat, about shoulder width apart. Support upper torso and head with one or two pillows so head is higher than abdomen, arms resting flat at sides. Firmly tighten up the muscles around vagina by pulling muscles upward and inward. Hold about 10 seconds, then slowly release and relax.

Intermediate Kegel Sit tall on chair or floor with legs slightly apart. Firmly tighten up the muscles around vagina by pulling muscles upward and inward. Hold about 10 seconds, then slowly release and relax. After the fourth month, do not lie flat on back since growing uterus can put excessive weight on major blood vessels! Prop up head and shoulders with pillows.

Advanced Kegel Sit on the floor with your back against a wall, legs slightly apart. Contract your pelvic floor gradually counting to five, contracting further on each count. Then gradually relax the muscle back to start fully relaxing the muscle, breathing comfortably throughout.

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