If you are pregnant, you probably know what kegel exercises are! These exercises will strengthen the pelvic floor muscles, supporting the well function of uterus, rectum, and intestines.
During pregnancy the practicing of kegel exercise will help you to deliver the baby easily, especially when you choose the normal delivery and you have to push hard!
Another great thing in doing these exercises is that will improve the blood circulation in the genitals which will speed up the healing of hemorrhoids.
So, future to be mommy, try these exercise to for a quick and easy delivery, and to shorten the period of labor!
The following exercises are very easy and you can introduce in your daily pregnancy routine:
Stand behind the chair, holding on to the edge for balance. Place the ball between the knees again, heels of the feet together and toes 2 inches apart. Rise up on your toes and bend your knees into a medium bend. Hugging the ball and engaging the abdominals, begin pulsing the body by rising an inch and lowering an inch. Continue pulsing the body for 30 seconds.
Stand in front of a chair, feet just a bit closer than hip distance with the ball between your knees. Place your hands stacked one on top of the other in front of you like a genie. Draw your abdominals in, lightly hug the ball and begin to lower down to sit at the edge of the chair. Bring yourself back up to stand, engaging the backside and actively hugging the ball. Repeat 10 times.
Lie on your side with your head resting in your hand and knees bent into your chest in the fetal position. Place your other hand in front of your abdominals for support. Keeping your hips stacked one on top of the other and your heels glued together, begin to lift your top knee up to the ceiling. Engage your glutes and visualize those kegels engaging, then lower your knee back down to rest. Repeat 20 times per side.
Lie on your back with knees bent and feet flat on the surface. Inhale by engaging your pelvic floor and lifting your hips. Continue breathing and hold for about ten seconds. Lower the hips and release your pelvic floor. Repeat ten more times.
Vertical Thighs Using A Ball Or Towel
Stand against a support, like a wall or a chair, at an arm’s length by keeping your hands on the support. Keep your feet close, parallel with heels touching each other and place a rolled up towel or a medium sized ball in between your inner thighs. Lift heels off the floor by bending your knees slightly. Hold this position and try squeezing the towel or the ball at different tempos. First, squeeze quickly for 25 times, followed by a second’s and then squeeze again slowly for another 25 times. In the end, lower the hips down to your heels, and move up and down for about ten times.