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Since the moment I found out I was expecting, I’ve been on a mission to learn the best ways to make pregnancy an enjoyable experience. My first concern was adjusting my healthy, active lifestyle for the huge changes in my body that had already begun. I hit the library, the bookstore, and the internet in search of exercises and nutritional information specifically for pregnancy. One thing I came across right away was the importance of Kegel exercises. I’d heard here and there about their benefits, but I never really paid much attention. It turns out I hadn’t given them nearly enough credit; Kegels are a lot more worthwhile than I thought, and not just for pregnancy!

Kegels, otherwise known as pelvic floor exercises, strengthen the muscles that support the uterus, bladder, bowel, and vaginal muscles. Pregnant women who perform regular Kegel exercises often find that they have an easier birth because they help you develop the ability to control the muscles used during labor and delivery (’nuff said!). They also promote perineal healing and help you regain bladder control after delivery. Those are some pretty awesome benefits!

And that’s not all… Even if you aren’t pregnant Kegels have some great advantages. Women who perform regular Kegels have reported more intense and more frequent orgasms during sexual activity. They can also help with bladder control and hemorrhoid problems. Men can even benefit from doing these, as they have been rumored to restore/enhance erectile function as well as reduce premature ejaculation.

>> Read more: Benefits to Having an Orgasm

Another thing I love about Kegels: you can do them anywhere and no one has to know you’re doing them! You can squeeze these little wonders into your hectic schedule by doing them while stopped at a red light, in waiting rooms, at your desk, in front of your TV, or just after you lay down for bed. Here’s how:

  • Empty your bladder first!
  • Contract as if stopping the flow of urination and hold 5-10 seconds, then relax.
  • Breathe normally. Try not to move your leg, buttock, or abdominal muscles.
  • Repeat 10 to  20 times, two to three times per day.