Kegel Exercises: Why They’re Essential for Postpartum Recovery

importance of kegel exercises

Congratulations, beautiful mom! The journey of motherhood is an extraordinary one, filled with profound love and immeasurable joy. But it’s also a journey that can leave your body feeling a little different – especially your pelvic floor muscles.

As you navigate the joys and challenges of postpartum life, it’s essential to prioritize your own well-being. And that starts with taking care of your body, from the inside out. That’s where kegel exercises come in.

Whether you’ve just welcomed your little one into the world or you’re well into your postpartum journey, kegel exercises can be a game-changer for your overall health and happiness. By strengthening your pelvic floor muscles, kegels can help you regain pelvic floor strength, boost bladder control, and support your postpartum recovery journey.

So, dive into this article as we explore the incredible benefits of kegel exercises for postpartum health, practical tips on how to do them, and more. Let’s unlock the path to postpartum well-being together!

Benefits of Kegel Exercises for Women

The benefits of incorporating kegel exercises into your routine, particularly during pregnancy and after giving birth, are numerous and impactful. These exercises can significantly improve various aspects of your postpartum health. Let’s explore the key benefits of kegel exercises:

Improved Bladder Control

Kegels are highly effective in enhancing bladder control, which can help prevent urinary incontinence and stress incontinence. By strengthening the pelvic floor muscles, kegel exercises enable better control over urine flow, reducing the chances of involuntary leakage during everyday activities or physical exertion.

Enhanced Pelvic Organ Support

Kegel exercises also play a crucial role in strengthening pelvic organ support. The pelvic floor muscles, when toned and strong, provide vital support to the bladder, uterus, and rectum, reducing the risk of pelvic organ prolapse. Regular kegel practice helps maintain the integrity and functionality of these organs, improving overall pelvic health.

Reduced Risk of Fecal Incontinence

One of the remarkable benefits of kegel exercises is their ability to lower the risk of fecal incontinence. By strengthening the pelvic floor muscles, kegels promote better bowel control and prevent or reduce episodes of uncontrollable bowel movements. This contributes to improved overall bowel health and comfort.

Aid in Perineal Healing after Vaginal Birth

Kegel exercises are particularly beneficial for women who have recently given birth vaginally. They can aid in perineal healing by increasing blood flow to the perineal area and promoting tissue repair. Engaging in kegel exercises after childbirth can help expedite the healing process and improve overall comfort during the postpartum period.

By consistently practicing kegel exercises, you can experience better bladder and bowel control, enhanced pelvic organ support, reduced risk of fecal incontinence, and improved perineal healing after vaginal birth. These exercises are a valuable tool in promoting overall postpartum health and well-being.

How to Do Kegel Exercises

Kegel exercises are easy to do and can be incorporated into your daily routine. By performing these exercises, you can strengthen your pelvic floor muscles and improve your overall health and well-being.

Identify the Pelvic Floor Muscles

To start, you need to identify your pelvic floor muscles. These are the muscles used to hold in gas or stop the flow of urine. Take a moment to get comfortable and find the right muscles.

Squeeze and Relax

Once you’ve located your pelvic floor muscles, squeeze them tightly and hold for several seconds. Then, relax the muscles completely. Repeat this squeeze and relax cycle several times to complete one set.

Long Holds

Incorporate long holds into your Kegel exercise routine. Start by gradually increasing the amount of time you hold the squeeze. Aim to hold the squeeze for longer periods with each session. This will help to further strengthen your pelvic floor muscles.

Contract and Release

Another effective variation of Kegel exercises is the contract and release method. Contract your pelvic floor muscles and hold the squeeze for a few seconds, then release and relax the muscles. Repeat this contraction and release cycle for multiple sets.

Hold for Three, Relax for Three

An alternative technique is to hold the squeeze for three seconds, then relax the muscles for another three seconds. This pattern of holding and relaxing allows your pelvic floor muscles to engage and then recover, promoting their strength and endurance.

Increase Intensity

As your pelvic floor muscles get stronger, it’s important to increase the intensity of your exercises. Add more repetitions, longer hold times, and more frequent practice sessions to challenge your muscles and continue making progress.

Remember, consistency is key when it comes to Kegel exercises. Aim to incorporate them into your daily routine and track your progress over time. By regularly performing these exercises, you can effectively strengthen your pelvic floor muscles and experience the numerous benefits they provide.

pelvic floor muscles


Kegel exercises are vital for postpartum recovery and improving overall maternal health. By strengthening the pelvic floor muscles, these exercises offer a range of benefits including improved bladder control, enhanced support for pelvic organs, reduced risk of fecal incontinence, and aid in perineal healing after vaginal birth. Incorporating kegels into a daily routine, whether during pregnancy or after giving birth, can significantly contribute to postpartum pelvic floor strength and improved overall health.

These exercises can be easily incorporated into your daily routine and are highly recommended for women seeking to enhance their postpartum recovery journey. By regularly practicing kegels, you can strengthen your pelvic floor muscles, improve bladder control, and support pelvic organs, leading to better postpartum health and overall well-being. The versatility and effectiveness of kegels make them an accessible and essential choice for women in their postpartum phase.

Start your postpartum recovery journey today by embracing kegel exercises as an integral part of your routine. Strengthen your pelvic floor muscles, aid in postpartum recovery, and enhance your overall health. With consistency and dedication, kegels can bring about numerous benefits and positively impact your postpartum well-being.


What are Kegel exercises?

Kegel exercises are a form of pelvic floor exercise that involve squeezing and relaxing the muscles in the pelvic and genital areas. They strengthen the pelvic floor muscles that support the bladder, uterus, and rectum.

Why are Kegel exercises essential for postpartum recovery?

Kegel exercises are essential for postpartum recovery as they can improve bladder control, strengthen pelvic organ support, reduce the risk of fecal incontinence, and aid in healing perineal tissues after vaginal birth.

How do Kegel exercises benefit women?

Kegel exercises benefit women by improving bladder control, preventing urinary incontinence and stress incontinence, strengthening pelvic organ support, preventing pelvic organ prolapse, reducing the risk of fecal incontinence, and aiding in the healing of perineal tissues after vaginal birth.

How can I do Kegel exercises?

To perform Kegel exercises, identify the pelvic floor muscles by squeezing the muscles used to hold in gas or stop the flow of urine. Get comfortable and then squeeze the pelvic floor muscles, hold for several seconds, and then relax. There are different routines to follow, such as long holds, contract and release exercises, and holding for three seconds and relaxing for three seconds. As the pelvic floor muscles get stronger, increase the intensity of the exercises by adding more repetitions, longer holds, and more frequent practice sessions.

Can Kegel exercises be done during pregnancy?

Yes, Kegel exercises can be started during pregnancy as pelvic floor muscles often need strengthening. Consult with your healthcare provider for guidance on when and how to perform Kegel exercises during pregnancy.

Source Links