The most demanding muscle area during pregnancy is the pelvis. We recommend the following Kegel exercises you can do from home.

The pelvic floor deteriorates with age and after childbirth. And not for less, considering that over that set of muscles that extends over the perineum, rests the uterus, bladder and rectum. Kegel exercises are recommended for this.

If you do not have the right muscle tone, you will experience problems like stress urinary incontinence, uterine prolapse and anal incontinence, among others that affect your quality of life. Regular exercise to maintain and strengthen the pelvis is a vital benefit before, during and after pregnancy. In the video you can see Kegel exercises.

• Before and always: the most important thing is to repeatedly contract and relax the pubococcygeus muscle (that is, between the anus and the vagina), the number of times it is necessary to become aware of the sustained area.
• During: sitting in a squat position, contract, hold and relax three times in a row for 10 seconds, the exposed area. This facilitates muscle awareness, prevents labor tears and incontinence by weight control of the abdomen.
• Then: in the recovery period try to keep that area contracted for several seconds many times a day, just like when urinating, supplemented with muscular activation of the abdomen, buttocks and thighs. This continued contraction improves tone, body awareness, figure, quality of life and your sexuality.