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Chelsea at Crunch Gym

Forty Weeks of Fitness!

Chelsea, our pregnancy fitness expert, is a certified personal trainer at Crunch gym in San Francisco, California. She gave birth to her daughter, Madeira Re, in July 2006. Read more

Kegel Exercises

  • The wave - Some of the pelvic floor muscles are arranged in a sort of extended figure-eight pattern (like an eight with three loops instead of two). One of the loops is around your urethra, one around your vagina, and one around your anus. A good Kegel exercise is to contract these muscles from front to back, and release from back to front.

  • Positioning - Once you become proficient at Kegel exercises, try them in a variety of positions - lying down, sitting up, squatting, tailor sitting, on all fours.

You can do Kegels whenever and wherever it is most convenient. Many women do them in the car on the way to work, at their desks at work, or while watching TV. Many women report that the five minutes before they get out of bed in the morning and five minutes before they go to sleep are ideal for performing Kegels. Try listening to music when you do your Kegels and do them in time with the beat. Keep a calendar and give yourself a check mark or star each day you do the exercises; this will help you keep track of when you started and keep you motivated. If you forget to your Kegels, try putting a little "K" sticker on the dashboard of your car to remind you to do them at red lights or on your desk to remind you to do them during work.

It takes from six to eight weeks for most women to notice a major change in muscle development and control. Performing Kegel exercises during pregnancy and after will help you keep those important pelvic muscles well toned.

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