Kegel exercises can be done during pregnancy and after childbirth to strengthen and tone the pelvic floor muscles. This can have benefits during delivery and can help prevent urinary incontinence and hemorrhoids after delivery.
Find the right muscles: To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles. You can also insert a finger into the vagina and try to squeeze it.
Practice: Once you’ve identified your pelvic floor muscles, empty your bladder. You can do Kegel exercises standing up, sitting down, or laying down. Choose the position that is most comfortable to you. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contraction. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Breathe freely during the exercises.
Repeat: Three times per day. You can do these during any daily activity, like brushing your teeth, sitting at a red light, or working at the computer. Aim for at least three sets of 10 repetitions a day.