Pelvic Floor Trainer
Guided Kegel exercises for pregnancy and postpartum recovery. Choose your level and follow along.
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3-second holds, 10 reps per set. Great for getting started.
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0/30 reps completed
Why Kegel exercises matter: Pelvic floor exercises strengthen the muscles that support your bladder, uterus, and bowel. They are recommended during pregnancy and after birth to help with recovery and prevent incontinence.
The NHS recommends doing pelvic floor exercises at least 3 times a day. Aim for consistency rather than intensity.
Why pelvic floor exercises matter
Your pelvic floor muscles support your bladder, uterus, and bowel. During pregnancy, the extra weight puts increased pressure on these muscles. Regular Kegel exercises can help maintain strength, prepare for labor, and speed up postpartum recovery. The NHS and ACOG both recommend regular pelvic floor training.
How to do a Kegel correctly
- Find the right muscles: Imagine you are trying to stop the flow of urine. The muscles you squeeze are your pelvic floor muscles.
- Squeeze and hold: Tighten these muscles and hold for the duration shown on screen. Breathe normally throughout.
- Release and rest: Fully relax the muscles during the rest phase. This is just as important as the squeeze.