• The 5-Week Pre- and Post-Pregnancy Kegel Toning Workout

    Supersex Kegel Toner Set

    Kegel exercises aren’t just a brilliant way to keep your pelvic floor muscles in peak condition, nothing works better to repair and strengthen the vagina and pelvic floor during pregnancy and after the trauma of birth. Kegels are easy, effective and guaranteed to reduce the negative effects of childbirth.

    When to do kegels

    Ideally, you’d start doing pelvic floor exercises immediately after you find out you’re pregnant (if you aren’t already doing them for general pelvic health) and continue after the birth for at least a few years.

    Do them regularly and properly and they could mean reduced pushing time during labour - the stronger your muscles are, the better able you are to help speed the birth.

    Both pregnancy and childbirth can stretch and weaken the pelvic floor causing urinary incontinence (peeing when you don’t want to) or uterine prolapse, neither of which are on anyone’s ‘Yes please!’ list.

    Doing regular kegels helps prevent either of these happening - not to mention making sex more comfortable and enjoyable when you start having it again.

    They’re simple to do once you’ve got the hang of it (details below), the trick to getting the most out of them though is committing to doing them daily.

    Set a phone reminder or commit to doing them at a certain time of day.

    The joy of kegels is you can do them anywhere, anytime and no-one has a clue what’s going on.

    If you miss a day here and there though, please don’t stress! You’ve got enough on your pre and post pregnancy plate without beating yourself up about not doing these properly!

    If you’re finding it all too stressful, reduce to one set of reps, once a day.

    You can do kegel exercises without using any props at all, though lots of women find it easier to use kegel balls.

    They give you something to clench around, so you know you’re doing the exercise properly. (Lots of women think they’re squeezing their pelvic floor muscles but are actually squeezing their thighs and bottom!)

    Your workout regime

    • You’ll need to have your phone timer handy for all the exercises. I’ve divided the workouts into weeks but if you find you need longer, simply work through to the next level when you feel you’ve mastered the one below.
    • Test your progress by inserting one or two fingers inside yourself and squeezing hard. You should feel your muscles squeeze around them but don’t worry if you don’t: it just means your muscles are weakened from the birth.
    • As you get more proficient, you’ll start to feel the muscles squeeze more and more strongly against your fingers.

    Daily workout: Week 1

    1. Squeeze and hold your pelvic floor muscles for five seconds, then release.
    2. Repeat 20 times at least three times a day.

    Daily workout: Week 2

    1. Squeeze and hold for two seconds, release, then instantly squeeze for two seconds again.
    2. Do 20 reps. Repeat five times.
    3. Squeeze and hold for ten seconds, release for one second, then repeat.
    4. Do 20 reps. Repeat five times.

    Daily workout: Week 3

    1. Squeeze and hold for ten seconds, release for two seconds. Then squeeze and release rapidly, as quickly as you can, for five seconds. Then continue to repeat the cycle for a total of one minute.
    2. Repeat five times.
    3. Squeeze and hold for 15 seconds, release for 5 seconds.
    4. Do this for a total of one minute. Repeat five times.

    Daily workout: Week 4

    1. Repetitively squeeze and release in a constant motion, going as fast as you can, for a total of two minutes. Count the number of times you’re able to squeeze and aim to improve the score each time.
    2. Repeat five times.
    3. Squeeze and hold for 20 seconds, release, then immediately squeeze and hold for 10 seconds, release, then hold for 20 seconds.
    4. Do this for a total of three times. Repeat three times.

    Daily workout: Week 5

    1. Repetitively squeeze and release in a constant motion, going as fast as you can, for a total of three minutes.
    2. Repeat twice.
    3. Squeeze and hold for 30 seconds, release, then squeeze and hold for another 30 seconds for a total of two minutes.
    4. Repeat twice.

    Keep going...

    After you’ve finished the course, work out your own routine or simply mix up all of the above, trying to stick to at least five minutes a day of workouts, ideally 10 minutes.

    When do you stop doing your kegels?

    Never! They’re the single, simplest, most effective thing you can do daily to keep your sex life and organs in the best shape possible!

    For more advice on toning up with kegel balls and the benefits of a strong pelvic floor, check out Get Tighter with Kegel Balls from the archives.


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