Exercising and Kegels While Pregnant.

When I was pregnant with Mason I worked out constantly because I always felt fat and unattractive. Working out is safe during pregnancy as long as you don't over do it. It can also help you bounce back quicker after you give birth to the baby. It also boosts your mood, improves sleep, and reduces aches and pains.

Cardiovascular Exercises

Walking: Safe through all nine months of pregnancy and doesn't jam your knees or ankles.

Swimming: The best and safest exercise for pregnant women. Exercises both large muscles (arms and legs), provides cardiovascular benefits, and make you feel weightless.

Low-Impact Aerobics: Take a class with other expecting moms. It's fun :)

Dancing: You can do it in the comfort of your own home. Be sure to stay clear of any jumping or twisting motions. lol.

 Flexibility && Strength

Yoga: Can help you maintain muscle tone and keep you flexible with little to no impact on your joints. If you choose this, be sure to choose something like walking or swimming as well to give your heart a exercise.

Stretching: Keeps your body limber and relaxed and prevents muscle train. Add stretching to a cardiovascular exercise!

Weight Training: You should reduce the amount of weights you lift if you already do this. Do slow, controlled, motions.

Kegels

So many people have no idea what these even are until they become pregnant. These are the most important exercises of all and the best part is you can do them while sitting at a red light or if you're stuck in traffic, shopping, ect. No one will know you're doing them except for you. Kegels are desgined to strengthen your pelvic floor muscles which can become weakened by baby weight on your uterus during pregnancy. Your muscles can become loosened and stay that way if you don't do these exercises. 

The benefits of Kegels

• Increase bladder control which can decrease during pregnancy and following childbirth.
• Prevent your bladder from leaking before, during, and after childbirth.
• Make birth easier by relaxing muscles during delivery 
• Increases circulation through your pelvic region
• Increase sexual satisfaction (men love this one ladies!) Try doing a kegel during sex :)
• Prevent hemorrhoids after the baby is born

How to do Kegels

This next part I'll have to copy off the internet because I don't really know how to explain it. lol. 

First, locate the muscle. It's easiest to do while you're urinating – simply try and stop the flow of urine. The muscle you use to stop urine is the same one you'll use for Kegels. However, don't do Kegel exercises while you're urinating once you've located the muscle as it can cause urinary tract infections.

Practice your Kegels by contracting and releasing the muscle every day – start with 10 sets and slowly increase as the muscle gets stronger.

Once you can do basic Kegels, increase the skill level by imagining your pelvic floor as an elevator and tightening the muscle gradually (1st floor, 2nd floor) and then releasing (2nd floor, 1st floor).

Practice completely releasing the muscle – you'll need to release this muscle during childbirth. Focus on producing wavelike contractions to make your tissues more elastic.

To remember to do your sets of Kegels each day, use cues. For example, do Kegels while you're watching TV or getting ready for bed.

Enjoy doing your kegels ladies :)