Pelvic Floor Exercises For Pregnant Women
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- เผยแพร่เมื่อ 12 มี.ค. 2020
- Pelvic Floor Exercises For Pregnant Women: This video is a daily pregnancy kegels routine to prepare for an easier birth, faster recovery after birth and to help prevent leaking when you sneeze or laugh. For the greatest benefit do these exercises 3-6 x per day.
If you are able to make pelvic floor exercises a habit and do them regularly you will see a huge difference in your long-term pelvic health. Some countries have every woman after birth see a pelvic floor physio and I highly recommend going to see one if you are able.
Daily Pelvic Floor Exercises Printable and Guide: landing.mailerlite.com/webfor...
*Check with your doctor before starting this or any exercise routine. Don't do anything that feels unsafe. You are responsible for your own safety.
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Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.
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Copyright Jessica Pumple 2020. All rights reserved.
#pelvicfloorexercisesforpregnantwomen #pregnancykegels #pregnancypelvicfloorexercises
I’m 37 weeks, and I’ve been doing these 3+ times a day for one-two weeks now. I can already notice an improvement in leaking when I sneeze, cough, laugh, etc. so grateful to have found your channel 🥰
So happy it’s helpful! It made such a big difference for me also 💞
Im doing the same but I just started a few days ago
Amazing, these exercises are so powerful for urine leakage symptoms. Jessica did an amazing job on this video (from a pelvic floor PT working with mamas!)
I found your channel a week ago and I've been doing the exercises everyday. I have saved your entire prenatal playlist series. I finish every stretch with kegels. I am currently 16weeks and committed to stretching, exercising and kegeling 😊 all the way through. Thank you so much for making these videos. They are very helpful and highly appreciated 💕
You will be so prepared and are going to do amazing! Hope you are feeling good at 16 weeks! Thank you, Marya!
Hope u had a great delivery and fast recovery
How was your labour? 😍
Go see a PT before you do kegles all the time, half of the time women need exercises to relax the area instead and are too tight which causes issues pushing
I worked out before and during I'm currently almost 38 weeks. But my other workouts don't help with pelvic floor the way that these do I'm so grateful I found your channel so I can add this to my routine.
2:06 - Actual exercise routine starts
Thank you ❤️
👏🏽👏🏽
Real mvp
Thanks
THANK YOU SO MUCH FOR THIS. Delivery DATE RIGHT AROUND THE CORNER!
1st exercise at 2:57
Thanks for the great video Jessica!
I've never felt so awkward yet so empowered at the same time. 😂 I'm going to add this to my routine. I'm training my body for hypnobirthing so this is very helpful. That's quite a workout! Thank you!
Haha! You got this! Hypnobirthing is amazing :)
You are amazing Jessica! Thank you so much for these videos. I’ve never been more motivated to exercise during my pregnancy and I am sure I will still use these after!
So far this is th best explanations i have found! Thank you so much for sharing such amazing content.!
Im 21 weeks and haven't exercised at all so far. I was active before but first trimester made me so tired and sick and then after that I just got lazy :/
Same here
Girl I’m 30 weeks and I’m BARELY doing these 😭!!!
Omg same here. But I just started at 18 weeks and it was so hard.
thank you for this bc I’m in the same exact situation rn🥲 im 22 weeks and have been feeling guilty for bein like this.
me too :( at 24 weeks. so hard to get motivated again
Thank you!
Thank you for your video. 39 weeks pregnant have had so much pelvic pain throughout this pregnancy cause of my last child my pelvic floor was very weak anyway. I will continue to watch your videos on theese finding them so helpful
Hi Kathleen, oh no..I'm so sorry you are in so much pain. It's truly so awful :( You are SOOOO close now!! any day really :) Excited for you to meet new baby! Thanks for your support!
This is a great, simple, and quick video! Thank you for the tips!
Melissa J Thanks Melissa! Glad you enjoyed it :)
I am 24 weeks currently and watch this every single day and follow along. Definitely getting better at it and am hoping it helps me with my bladder leaking :)
Hi Sara! Yay! Congratulations on your pregnancy:) Glad you can feel the improvement. These exercises definitely helped me! Ps. Just subbed your channel as well and looking forward to trying your vegan cauliflower tacos! Exactly what I’ve been thinking about making 🙌
@@PregnancyandPostpartumTV Thanks so much! You have so many exercises on your channel, definitely going to try out more :) And hope you like the tacos!
This video helped me get back to being able to run without feeling like my Bladder was going to fall out!! Good Luck Sara!
Super helpful ♥️ thank you x
Thanks for making this vid...❤❤❤
Thank you for this video it's been really helpful! Can I just clarify that we are meant to focus on relaxing our pelvic floor at 36 weeks and stop doing kegals? Many thanks for all your videos 🙂
Other videos have recommended doing a Kegel during TA exercises instead of relaxing the pelvic floor? What’s the reasoning here? My assumption is maybe by activating TA and relaxing pelvic floor that would be how your body helps to push baby out? Thanks!! Love your videos!
Hello there! So excited for your education!! I am 29 weeks and haven’t done much of anything…. My downstairs feels really HEAVY and weighted down what do you suggest so I do the right things?? Thank you!!!
I've been practicing kegels during most of my pregnancy inspired by your precious tips! They've been super helpful! Thank you so much, Jessica! Now I am 33 weeks pregnant and I wonder if/when I should stop it before giving birth. Your suggestion would be once more very appreciated!
My midwife proposed kegel exercises and breast massage through last month so in fact i started like week 35 and i am (unless there is any complication) supposed to be doing it until labor. I think you do not have to stop it, unless you are at risk of premature birth
I am glad i found you,i love all your pregnancy exercises & yoga. Thanks xx
Hi Ana, Thanks so much :) I'm so happy you are enjoying them! Congratulations on your pregnancy :)
I tried it for the first time today even if I'm only at 7 weeks (my obgyn told me that the sooner you started Keggel,the better it was so I obey). Your instructions are really easy to follow :) I thought that thanks to my 23 years of ballet, my pelvic floor would be stronger than that (we use it a lot to keep our balance, it may seem weird but it's true). I'm still only able to hold the blueberry for 5 seconds, so I'm happy to start it early so I have some time to get better :)
You will be so prepared! Your years of ballet will help you too! (It sure helped me!)
Thank you!! Vey informative and easy to follow!! :)
Thanks Susana, glad it was helpful :)
Thanks Jessica for all your lovely video. I am really enjoying yours other prenatal yoga. I have question.
I am 33 weeks pregnant. Can I do this in deep squat position ? If its comfortable.
I'm so glad I found your videos! Thank you for what you do for pregnant women, I've been doing one pretty much everyday, and I'm so grateful for the one you made specifically on varicose veins! Can I ask if yours disappeared after you gave birth? My GP prescribed compression tights, which helps, but I'm worries they'll stay... Also, a suggestion but not a big deal, perhaps you could do some videos that are longer and combine some of your various focuses? Sometimes it would be good to push further for 40 or 45 minutes without having to interrupt and look for another video to add to the routine. But it's just an idea, I love your videos :)
Hi Sabrina!!! Thank you so much for your feedback :) I'm so happy you are finding it helpful. My varicose veins went away about 90%. For now they are manageable and don't bother me day to day. Likely one day I'll do something about them if they get any worse though. That's such a good idea to do a longer combo video! I've got a line-up of videos scheduled. but I will add this one too :)
@@PregnancyandPostpartumTV Thank you so much for getting back to me Jessica :)
These exercises are very helpful for sure! I am at 21 weeks of my pregnancy but would these help with vaginismus?
Hello I am from India and every day I watch your chance I like your all vedio
Thank you so much, Vandna :) I'm happy you find them helpful and I really appreciate your support!
what ball are you using? I want to start doing these exercises, theres just so many products out there to choose from i dont know whats the best one to choose anymore lol
In one of your videos you suggested a certain belly wrap. I'm really upset that I can't find it! Can you please tell me the name? I am 23 weeks and I'd like to get on the ball and order something. I'm having baby number two and I'm definitely feeling way more stretching and the abdominal muscles and round ligament pains and all that stuff!
This really helped me through out my pregnancy. Thank you! Will this still be good to do after pregnancy and out through life? I feel like I should keep doing these after birth.
Yes ma’am, keep doing them!
Love your channel ♥
Thank you so much! 💞
First trimester I had no issues w being sick which i know it's not most. I have been still keeping my gym schedule now working thess I'm 16 weeks with twins
I can't help somewhat suck in my stomach as Im doing kegals? Is that ok or I'm not doing it properly?
Hello! I am wondering if I do kegels up until birth?
I love the blueberry tip x
Oh good! It helped me too when I first learned it! Thanks for letting me know :)
How many times a week ? Should this be done or how many times a day ? Also how long for each workout ??pls 🙏🏼
I still don't know if I am doing this right
I bought Kegl weights long time ago hoping that I could do this
Would that help me figure out if I am doing it right
This Visualizing isn't working
Can someone explain the forward motion???
Hi Jessica, i have been following your videos from the start of my pregnancy.I am 30 weeks pregnant and can i start this video now?? Thanks!!
Hi Rinu! So glad you are enjoying the videos. Yes, now is a great time to start at 30 weeks. You are going to do amazing with all your prep!
Hi, thank you for the detailed instruction. I realize that I have lower back pain after practise kegel. Is it normal or I used the wrong muscle or contract the muscle too much? Thank you
Hi Xuan, it's not common to have back pain after kegels. Are you able to see a pelvic floor physio to help you sort it out. I hope the pain has resolved itself. It can be normal to have muslce aches after using a new muscle, but not sure why your back muscle would hurt.
Hi Jessica, the pain disappeared itself few hours later. I guess it was because I somehow contracted my lower back muscle while doing kegels.
Am caro am in Uganda thank you
M 32 weeks pregnant
..i have not done this before can do this exercise while standing because I don't have stability ball
What do you mean by sliding forward?
I am doing from 2 weeks. I found it helpful.Thanks your instruction is super helpful. I am in 2nd trimester end but I find it easy doing kegel while sitting rather than doing it in dog position. Is that OK?
Yes, what ever position is easier 💞
@@PregnancyandPostpartumTV thank u so much
Can I do these exercises for prolapse.
You mentioned a kegal video and point to the top right but nothing was there. Is that video out yet. Thanks!
I find myself holding my breath, and then I let go not because my muscles are fatigued, but because I'm out of breath. How do I breath during kegel (the one when we hold breath for 10 sec)?
Great point! Steady even breathes. It’s a little like tapping your head and rubbing your belly... takes a while to master both at the same time.
My tip is try to breathe normally first. If that means your kegel is "weak" or almost non existing it is ok. Gradually you will be more and more confortable with breathing normaly during kegels and you can build up their strenght. When i started i tried to do as hard/strong kegels as i can (imagine i really gotta squeeze something inside like idk squeeze lemon or something) and it made me hold my breath and tense up all body. Which is not the point. Better to do soft kegels even if you feel like taht couldnt even hold the blueberry and keep relaxed body and breathing :)
Good question. Same here!
I can do all exercises except for the first one. Anyone any ideas ?
Hey i am 16+ weeks pregnant can i do these exercises ??
Thank you! this is great. The last one for labor, should we only do that sitting up? And is this okay , feels like your pulling baby in/going to induce ? paranoid sorry!
I've done these exercises with two of my previous pregnancies. You won't induce ❤️
Hello! I really want to do these but I’m really confused at how I’m supposed to be breathing during this. Do I breathe in or out consistently when activating my kegals? Or do we breathe normally during everything?
I have the same question. AND do you pull your stomach in when your "trying to pick up the blueberry"?
What do these exercises do for lightening crotch? What would I need to do? Strengthen ? I’m so stuck
What is the perfect trimester or month to do this pelvic floor excercise?
All of them and after the birth too.
I'm on week 27, is it to late to start doing this? I still don't know if I will be able to deliver for something with the placenta but I do want to be ready for it. Thanks
Not too late at all! A great time to start :)
Will these help with pelvic floor prolapse?
In one of your workout (can't remember which one) you said not to do kegels exercises after 36 weeks, is this correct? If so, why? I think is strange that you're not mentioning this here. Thanks for clarifying
My doctor told me not to do pelvic floor exercises in the last month, only some stretching
I'm 6 months pregnant and doing these excercises. I feel like I'm working my ab muscles. Muscles tightening around baby. Is that Normal??? How do I know when I'm working the correct muscle?
I don't know if it's important or not. But, I am suffering from a prolapsed bladder at the moment.
After 2 kids and one on the way ive noticed mild prolapse. Ive started these and can barely hold for 1 second! Ill work on it. But have no idea how to do the vagina moving forward exercise you showed. Makes no sense to me.
I am 7 months can I still do this
Will this work for incontinence from previous birth? (Currently pregnant at 10 weeks)
Also, is it true that sometimes we shouldn't do kegels if the muscles are already tense? It is very confusing and hard to do...the breathing exercises and the visualizations...
Im 26 weeks went through this whole video and now im so tired. Crazy I never realized how much of a workout that can be.
Right! Those muscles can definitely work and get tired too! 💞
omg I'm only at 2 seconds 😢 hoping I can improve
From which week in thrid trimester i should start this exercise
I’m not sure which week, but I’m currently 30 weeks and JUST started 😭 good luck baby!! 💓💓
I had my last delivery by csection now I'm 4months pregnant, by doing these exercises will I have a normal delivery this time plss reply me
Yes, this will help prepare for natural birth (normal vaginal delivery) This video is designed specifically for that though th-cam.com/video/hbm87eIAF8Q/w-d-xo.html
I love this, but for some reason the thought of "picking up a blueberry" made me gag 😂 no judgment. I'll probably connect better with holding my urine 😂 thanks for providing multiple options
I cant stop holding my breath when im doing it 🥲🤦♀️
I don't understand how to do 3d one
If i can hold it forever what does that mean ? Im i doing it corectly?
It should feel like contracting a muscle. It may be strong, but you shouldn’t be able to hold it forever.. think about holding your arm up and not being able to rest it... it would need rest at some point.
Squeeze like your trying not to pass gas in a quiet place! 🤣 it works
lol... love it 🤣
I thought we weren't supposed to engage the anus at all. So why would we squeeze it to hold in a fart?
I'm almost 15 weeks about to watch your video. I tried doing some pelvic floor exercises but its hirting my back and stomach and baby moving around. NY back has always been curved it's never been straight and I'm short only 5 ft 1/5ft2 so its frustrating as I want to learn these and fo this work as when I'm puking,laughing and sneezing I pee and it's like a puddle so I need to sort this before due date as w9nt know when water breaks other wise so finding it frustrating.
I once heard years ago that we should also practice “flexing” the inside walls of our vagina. So I’ll “flex” the left side of my vagina, then the right, then the front, and then the back. Have you heard of this? Do you see any benefit to it?
Why do I HATE kegels so much? I can exercise all my other muscles but this one feels SO UNCOMFORTABLE
Hey i m in second trimester, does 3rd exercise of sliding vagina shud also be done on knees or sitting, pls guide me @pregnancyandpostpartumtv
Im in my first trimester can i do this?
Yes, it’s designed to be safe for all trimesters and never too early to start preparing (as long as doctor says pelvic floor exercises are safe for you!)
I find it to difficult to hold and I can only activate it like pulses. Anyone else have this difficulty ?
Is this similar or the same as kegals?
Is pelvic floor the muscles that stops urine when we pee and when we contact our vagina muscles??
Can I do these on the ball after first trimester? Can I use the ball the entire pregnancy?
Yes, you can use the ball in first trimester and throughout your pregnancy (as well as for birth and postpartum!)
I feel so weird doing this at the gym Lolol
I started leaking today first day of week 38 and it was not fun. I am going to pelvic floor the mess out of my body!
😂
Hi! I’m in the 5th month of my pregnancy, can I a start now?
Yes :) As long as you don’t have any complications or a too tight pelvic floor :)
My baby is beech what can I do to turn the baby to it normal position
Can we do it in 4 week of pregnancy?
Yes, it’s safe for all weeks of pregnancy 💞
Simplest video in the world to make. 😂
I'm alittle bit confused about ... are
that all exercises should I do it daily ( yoga, exercise, pelvic floor) .. I'm 6 month pregnant...
what exercises are priority for me
at this stage ???
It’s beneficial to get a variety:) I did do some pelvic floor work daily in my pregnancy on preparation for birth though. But, it doesn’t have to be a whole video daily. You could add a few exercises while you brush your teeth or at a stop light or while you are trying to get motivation to get out of bed (combining it with another activity will help you remember daily)
are we holding are breath for 10secs?
Try to keep breathing while you are holding your kegel :)
👍
Start at 3minutes if you're familiar with the instructions 😉
If we are supposed to tighten our pelvic floor muscles how are we supposed to loosen our vagina for the birth?
Someone in the comments said they feel so awkward yet empowered 😂😂😂 man heavy on the awkward 😅No one is around why do I feel so weird and uncomfortable
❤
Hi, is there a way to turn my baby back to breech position?
I prefer a c-section above a vaginal birth.
3rd kid first trimester
This is actually tightening your pelvic floor muscles which will make birth more difficult
I realize that I blink every time I do a kegel.
🤣
Start 2:11
The only time I leak is when I have an asthma attack
Think I'm just squeezing my glutes!? 🤦♀️
Lol I’m confused
me too, I don't understand the exercise ahahah
🫠