DAILY PREGNANCY KEGEL ROUTINE

BY JESSICA PUMPLE
PREGNANCY AND POSTPARTUM TV

NOTE: THIS IS GENERAL INFORMATION ONLY. PLEASE SEE YOUR OWN

DOCTOR OR PELVIC FLOOR PHYSIOTHERAPIST FOR INDIVIDUALIZED
ADVICE.

CUES TO HELP:

1. SQUEEZE AS IF TO STOP THE

FLOW OF URINE (AND ALSO
LIFT)
2. IMAGINE PICKING UP A
RAISIN AT THE OPENING OF
YOUR VAGINA AND SUCKING
IT UP.
3. VISUALIZE A STRING
BETWEEN YOUR BELLY
BUTTON AND VAGINA AND
THAT YOU ARE SHORTENING
THE STRING.

BEST POSITIONS FOR KEGELS

Kegels can be done in many different positions. It optimal to find a

comfortable position with a lengthened spine where you can breath
easily. This could be sitting up straight on a ball or a chair, on all fours
position on hands and knees or side-lying. Women in there first
trimester may find sitting the best position and in second trimester on
their hand and knees and in third trimester the easiest position may be
side-lying.
KEGEL EXERCISES
Kegel and hold | x 5-10 reps
Test how long you can hold your kegal for (up to
max 10 seconds). Hold for that long and fully relax
between. Repeat 5 - 10 x.

fast kegles | x 5 sets

Do as many kegels as you can in 10 seconds.

slide forward kegel | x 10 reps

Imagine sliding your vagina forward towards your
pubic bone. This may be the tiniest movement.

Isolated kegels | x 10 reps

Kegel isolating the muscles around your vagina and
keeping the muscles around your anus relaxed. This
may only be the tiniest movement or more of an
energy.

lower belly contractions | x 5 reps

Pull in your lower belly at the same time as relaxing
your pelvic floor. Visualize pulling your belly in away
from your shirt.
 Jessica Pumple is a certified bariatric and diabetes
educator, registered dietitian and pre & postnatal fitness
instructor. 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.

You can learn more at

www.pregnancyandpostpartumtv.com

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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.

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