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Make Kegels count Prenatal Care

Make Kegels count

You know you're supposed to be practicing them daily—but are you sure you're doing them correctly?

Developed by Dr. Arnold Kegel in 1948 to help women with those unexpected and sometimes uncontrollable postpartum leaks, Kegel exercises help strengthen the pelvic floor. Toning the muscles can result in better sex, faster postpartum recovery and gentler menstrual cramps; plus, Kegels can help minimize the mild incontinence many moms experience after delivery.

Find the sweet spot
How do you locate your pelvic floor? Imagine you’re peeing and force yourself to stop midstream. Feel those muscles contracting? That’s your pelvic floor doing its job.

Practice makes perfect
Want to tighten up? Start by relax- ing and emptying your bladder completely. Then contract, as though you’re trying to stop yourself from urinating. Hold the contraction for five seconds, then release and relax for another five seconds. Once you get the hang of it, try working your way up to holding the contraction for 10 seconds and releasing and relaxing for 10 more reps. Aim to do this three times a day, and you’ll be feeling toned in no time.