As you may know, I’m taking some time off to welcome a baby boy to our family (which now numbers 6 of us, including Happy, the rescue rabbit!)! 🙂
Of course I want to still give you valuable free content as always, but know I can’t be as present as usual.
So… like I did with my youngest daughter, I’m having a Babysitter Blog series where my favorite health & wellness professionals will share something new with you all while I’m on maternity leave!
I have some seriously awesome, knowledgable, gifted, smart and and talented friends. From published authors to a vegan chef to a Food Network host and a pre/post natal fitness & yoga expert, you’ll hear from them all!
I’m continuing my series with my friend, yoga teacher and fellow mama (of 2 boys), Desi! She’s been teaching health & wellness for over 20 years. Today, she’s sharing an excerpt from her award winning book, “Your Strong Sexy Pregnancy!” (A great gift for all you expecting and new mamas out there!)
I attended Desi’s yoga classes when I was pregnant with my 2nd daughter, and continued after she was born! I can’t say enough about how I LOVED her yoga classes!
For all you mamas out there, check out her blog post to see how to strengthen your pelvic floor – it’s important not just for now, but for the rest of your life. Kegel exercises help control incontinence and help you have better sex! So, read on.
Desi Bartlett: Keen on Kegels
An excerpt from “Your Strong Sexy Pregnancy,” by Desi Bartlett MS CPT E-RYT with Human Kinetics available on Amazon.com
You might have been advised by your doctor or your trainer to do Kegel exercises. (They are named for Dr. Arnold Kegel who, in 1948, published his work on toning the pelvic floor muscles). Kegel exercises involve repeatedly contacting and relaxing your pelvic floor muscles. These exercises can help strengthen the pelvic floor, which in turn helps prevent bladder leakage. Here is how to get started with Kegel exercises.
Identify the Correct Muscles
To correctly perform Kegels, you will need to locate the PC (pubococcygeal muscles). You can do this by trying to pause the flow if urine midstream. If you can pause when you pee, then you have found the right muscles. (Make sure not to pause when urinating as a regular technique because it can lead to a urinary tract infection.)
Refine the Technique
Contract your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds,. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time and relaxing for 10 seconds between contractions. Note that it is common to squeeze your abdominal muscles and gluteal muscles when trying to work your pelvic floor. Try to relax your tummy and your bottom (glutes) and make sure that you are not holding your breath.
Desi Bartlett MS CPT- RYT is the creator of Mothers into Living Fit AKA the MILF Workout. She is dedicated to inspiring and empowering moms everywhere throughout pregnancy and beyond. For more information, log onto mothersintolivingfit.com