Exercises to strengthen pelvic floor postpartum

Pelvic floor exercises help strengthen your core, prevent incontinence and improve sexual function postpartum. Aleksandar Nakic / Getty Images June 8, 2021, 5:37 PM UT This is another great set of postpartum pelvic floor exercises for new moms. It's a step above the exercises above, and you'll need a mat, exercise ball and smaller ball, and set of dumbbells. These exercises are designed to strengthen your pelvic floor muscles and are helpful in beating incontinence. Yoga For Pelvic Floor | Yoga With Adrien Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, just about anytime

5 best pelvic floor exercises for women after childbirt

If you followed your doctor's instructions during pregnancy, there's a good chance your body already knows how to do a Kegel. Continuing these exercises during the postpartum period can help you.. Lie on your back with your knees bent and your feet flat on the floor hip width apart. Engage your pelvis, inhale, and lift your hips up off the floor. Hold here for 10-15 seconds and then lower your hips back down. Repeat 10-15 times Pelvic floor firing is dynamic and interactive with the body, so there is more to it than just strengthening. Lastly, I often see an issue with women doing kegels incorrectly. Sometimes exercises are not as simple as they seem Slowly lift your pelvic floor muscles to the first floor, then the second floor, then the third floor. Then slowly reverse back down, from the third floor, to the second floor, to the first floor You can stretch your arm down straight with palm pointed downward and hand held in front of your pelvic floor. As you perform a kegel reverse your flat hand to a palm upward position and raise it slightly as you tighten the muscle. Visualize that you are lifting the muscle with your hand as you contract the pelvic floor muscles

A Super Simple Postpartum Exercise To Tighten Up Your Abs and Pelvic Floor. Updated April 21, 2017. Advertisement. Save Pin FB More. It also helps to strengthen the pelvic floor, and assist in. Exercises for the Pelvic Floor. There are surgical treatments and prescribed medication that can help with severe cases of UI, but you can also strengthen your pelvic floor with Kegel exercises. After you have your baby, you have more options for strengthening the pelvic floor to alleviate vaginal pain and to treat incontinence and prolapse Pregnancy is just one factor that can weaken your pelvic floor muscles. You might benefit from doing Kegel exercises if you: 1. Stress incontinence - Leak a few drops of urine while sneezing, laughing or coughing Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles. The best thing about Kegel exercises is that they can be done anywhere, and no one knows you're doing them. How to do Kegel Exercises There a few ways to locate your Kegel muscles 5 Simple Postpartum Ab Exercises. 1. Pelvic Tilt. Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis backwards as you press your lower back into the floor and tighten your abdominals. Try to hold it for 5 seconds as you inhale and exhale. Tip: Place your hands on your lower abdomen just inside your hip bones.

Lift the top knee and squeeze with your hips. Hip strength supports your pelvic floor and is important to maintain for many reason postpartum. Do 10-12 on each side Today I walk you through the top 8 Postpartum Pelvic Floor Exercises To Stop Leaking a Little when you cough or jump. Diastasis Recti Healing Guide: https:..

5 Strengthening Postpartum Pelvic Floor Exercises for New Mom

  1. Pelvic muscle training, or Kegels, is the practice of contracting and relaxing your pelvic floor muscles.You may benefit from Kegels if you experience urine leakage from sneezing, laughing.
  2. Prioritize Core and Pelvic Floor Work First. Julie Wiebe, a Los Angeles-based physical therapist who specializes in women's health, recommends switching to low-impact aerobic exercise postpartum until the pelvic floor is strengthened. Wiebe's pelvic strength-training plan begins with proper posture and reconnection with the pelvic floor
  3. The pelvic floor is a part of the core. It is necessary for improving power in athletics, posture, and alignment. It is also essential in preventing musculoskeletal injuries. It controls the bowel and bladder, keeps our organs up, and is our orgasm muscle. A regiment of pelvic exercises postpartum can ensure you maintain its function and.
  4. Exercises To Strengthen The Pelvic Floor - Establish A Daily Routine. Like any muscle in our bodies, if you train the pelvic floor muscles daily, they can improve their flexibility faster. In fact, some of the most common pelvic floor muscles for women are internal, so you can practice them anywhere
  5. Rest your elbows on your knees or thighs so that your back is straight. This helps to relax your pelvic floor and sphincter muscles. Gently bulge your abdomen. Relax your pelvic floor and avoid pushing
  6. As we've mentioned, Kegel exercises help strengthen the pelvic floor, which, in turn, supports the bladder (decreasing urine leakage), as well as prevents tragedies like pelvic organ prolapse (if you don't already know what this is, don't do a Google Image search if you're feeling squeamish)

These Pelvic Floor Exercises are some of my favorites. Since the pelvic floor muscles are small, it doesn't take a lot of movement to work them, so it's best.. 4 EXERCISES YOU SHOULD BE DOING TO STRENGTHEN YOUR PF. I wanted to round up some beginner exercises to use for pelvic floor strength. Strengthening your pelvic floor can help reduce the risk for organ prolapse, Diastasis Recti, pain during sex, peeing when you jump/sneeze/cough etc. all which is NOT normal and something you DO NOT have to live with The exercises provided in this post are simply exercise I have done to help strengthen my weak pelvic floor when beginning to run again postpartum. If you feel you are suffering from pelvic floor dysfunction or diastasis recti please seek out a licensed physical therapist

Kegel exercises: A how-to guide for women - Mayo Clini

Postpartum exercises: Strengthening your core and pelvic

6 Pelvic Floor Exercises to Stop Embarrassing Postpartum

Video: The effect of post-natal exercises to strengthen the

Before administering postpartum pelvic floor physical therapy exercises, the PT will also conduct an internal examination. The examination assesses the integrity of the pelvic muscles. They seek to understand if there is tension, whether you can coordinate a contraction, identify muscle strength, assess tearing or tissue scars Whether you're pregnant, postpartum or you're looking to improve your sex life, learning how to exercise your pelvic floor can be a game-changer. Andrea Speir is a mama of two and an expert at strengthening your pelvic floor through pilates. We asked her to share these three (surprisingly simple!) exercises that can easily be done at home Pelvic floor exercises — You may have already been doing pelvic floor exercises throughout your pregnancy, and if you have, you know how important they are. As soon as the catheter is out, you can resume doing Kegel exercises to strengthen the pelvic floor muscles that support your bladder, bowel, and uterus

Fortunately, pelvic floor physical therapy can make a world of difference for new moms suffering from the daily complications and discomfort of this disorder. So, we contacted Jordan Mrosewske, PT, DPT, a specialist in postpartum pelvic physical therapy, to learn more about what to expect from pelvic floor therapy Fortunately, there are alternatives for women to strengthen pelvic floor muscles without kegels. Understanding the pelvic floor. Many women are confused about where the pelvic floor is and what it does. So before delving into exercises, it's important to understand how the pelvic floor muscles impact your health Apr 10, 2020 - These postpartum pelvic floor exercises assist in healing, help strengthen your pelvic floor muscles, treat incontinence, and close a diastasis recti Enjoy a More Comfortable Postpartum Recovery Heal + Re-strengthen. During this time you need to strengthen your core as you heal your abdominal separation, increase your overall body strength, reduce pelvic floor problems, prevent back and pelvic pain as you re-gain your body confidence Pelvic Floor Exercises. Exercise can be a great way to heal your pelvic floor. Unfortunately, in many work out programs for postpartum people and others seeking pelvic floor recovery, kegel exercises are the most commonly recommended exercise to use

Postpartum Belly Exercises to Strengthen Your Core After

8 Postnatal Exercises, Plus a Sample Workout You'll Lov

May 12, 2020 - During pregnancy and post baby pelvic floor exercises are vital! Strengthen your pelvic floor to rectify incontinence and prolapse postpartum with physical therapy exercises. See more ideas about pelvic floor exercises, pelvic floor, floor workouts Kegel is the Most Basic Pelvic Floor Exercise You Can Do Postpartum. Kegel can help you tighten your pelvic floor muscles and stop the leakage of urine when you cough, sneeze or laugh. But you might be doing them wrong. Here, we will guide you on the correct way to do Kegels. But first let's discuss your pelvic floor Purposes: To investigate the effect of an individualized and supervised exercise program for the pelvic floor muscles (PFM) in the postpartum period of multiparous women, and to verify the correlation between two methods used to assess PFM strength. Methods: An open clinical trial was performed with puerperal, multiparous women aged 18 to 35 years

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4 Pelvic Floor Exercises for Postpartum Runners - Running

Pelvic floor exercises. To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times. Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.. Exercises to strengthen the pelvic floor. By. OnlyExercises Staff - January 21, 2021. 17. 0. Kegel (KAY-gul or KEY-gul) exercises strengthen the pelvic floor muscles, which support the uterus, bladder and bowel. If you do Kegel exercises regularly and keep your pelvic floor muscles toned, you may reduce your risk of incontinence and similar problems as you get older. Kegel exercises can also help you control urinary incontinence Implementing this exercise will ease the low back and allow the pelvic floor to stretch and expand, making this a great prenatal exercise as well as postpartum recovery exercise. [color-box] How to do Balasana: Position yourself on the floor on your hands and knees

See a pelvic floor therapist at some point postpartum. Do ReCORE. Then start with hillwalking repeats, then hill running repeats. Going uphill is easier on the pelvic floor than downhill. This gives a chance for the pelvic floor and leg and core muscles to get stronger and prep for impact. Then do walk/running intervals, then running Pelvic floor muscles can be made weaker by: • Surgery for bladder or bowel problems • Constipation • Being overweight • Heavy lifting • Long-term coughing (such as smoker's cough, bronchitis, or asthma) • Being unfit Kegels, or pelvic floor muscle exercises, can help strengthen the muscles t

Postpartum Workout: Diastasis Recti, Pelvic Floor and Core

Daily exercises (Kegels) strengthen your pelvic floor and help you to regain control of your bladder and bowel after your baby's birth (MacArthur and Ismail 2014). Exercises also improve blood flow, which will help to reduce any swelling and bruising you may have (Marques 2010, NHS 2018) Description. Daily Kegel exercise for men and women to strengthen pelvic floor muscles. Just 3-9 min a day, simple and effective! Pelvic floor muscles support the uterus, bladder, and bowels, strengthening them can prevent related problems. Strong pelvic floor muscles in men, help improve sexual performance; In women, help reduce labor pain. It's normal for moms to experience weakened pelvic floor muscles. Pregnancy, labor and delivery weaken our pelvic floor muscles and so it's especially important to work at strengthening them during the postpartum period and afterwards. The added weight of pregnancy wears down our pelvic floor muscles and the pressure of labor contractions overworks them Pelvic floor exercises or Kegels are exercises that strengthen pelvic floor muscles. How to work your pelvic floor It's easiest to lie down and place your hands along the bony edges of your hips from the top of the panty line along the groin to the pubic symphysis—the joint in front of the pelvis connecting the left and right pubic bones.

Three great exercises for your core and pelvic floor during pregnancy and postpartum that I've learned through my own recovery Pelvic floor physical therapy could be a game-changer if women sought it immediately postpartum. Anna Benedix, PT, DPT, WCS, CLT, a pelvic floor physical therapist at Massachusetts General Hospital, teaches patients how to strengthen and relax their pelvic floor muscles. She also shares lifestyle strategies to fix urinary leakage and.

5 Safe, Effective Pelvic Floor Exercises to do Post-Baby

A 12-week supervised, intensive pelvic floor muscle training program significantly decreased reported UI at 36 weeks pregnant, as well as 3 months postpartum. The program prevented UI in 1 in 6 women during pregnancy and 1 in 8 women after delivery Pelvic floor muscle training program 8-12 max PFM contractions 6-8 sec hold Both of these mistakes make it difficult for the pelvic floor to fire correctly. They also make traditional pelvic floor strengthening exercises less effective. Good Posture is the Best Exercise to Strengthen the Pelvic Floor All Day Long! So, they can be effective all night long

Rehabilitate Your Pelvic Floor With Pysical Therapy

The pelvic floor needs special attention after a vaginal birth. Pelvic floor exercises are targeted strengthening moves that can be started immediately after childbirth. You can do Kegel exercises to tone the muscles that support your bladder, bowel, and uterus. The key to these exercises is the contraction and relaxation of certain muscles I reached out to my colleague, pelvic floor physical therapist and founder of Its Private Practice, Dr. Marqui Rennalls, PT, DPT, to get her advice on postpartum pelvic health as well as her take on this new-to-me product. Postpartum advice is highly individual—but there are some universal concepts to keep in mind

1. Do your pelvic floor exercises (and do them correctly) Yes, this one seems kind of obvious - but the only way to strengthen your pelvic floor is to work it like any other muscle. It goes through a lot of pressure and hard work (not to mention stretching) while you're birthing a baby so it needs some time to warm up with regular exercises Postpartum Core + Pelvic Floor Exercises With that said, however, you CAN start right away healing and rebuilding your pelvic floor and healing your diastasis recti. Your pelvic floor, after stretching for nine months, will take some time to return to near its usual position Gentle Pelvic Floor Isometrics. Gently contract your pelvic floor muscles on an exhale like you're stopping the flow of urine, or holding back gas, or picking up a bean with your vagina. Do this gently for the length of your exhale, then relax on inhale. Repeat 5-10x a few times a day. Gentle Gluteal isometrics (butt squeeze) Squeeze your. 4. Pay attention to your pelvic floor. Pilates is great because almost all of the exercises strengthen the muscles of the pelvic floor. I've spoken with a lot of moms who felt like any kind of cardio/running/jogging put an uncomfortable amount of pressure on the lower extremities Your pelvic floor muscles support your bladder, bowel, uterus, intestines, and vagina. To find these muscles, stop urinating midstream. While essential, these muscles can become weak as you age, after childbirth, or because of obesity, chronic cough, or heavy lifting. As a result, you could experience incontinence, bowel leakage, uncontrolled flatulence, painful intercourse, or pelvic [

Best Kegel Exercises to Strengthen Pelvic Floor | Kegel

A Super Simple Postpartum Exercise To Tighten Up Your Abs

This exercise restrengthens the pelvic floor after childbirth. Kneel on the floor or sit on a chair and place a pillow or small exercise ball between your thighs. You will squeeze the pillow/ball as you lift your pelvic floor muscles. Sit or kneel with a tall spine. Relax your shoulders and place your hands on your lower abdomen Advancing strengthening exercises would only make these muscles tighter and exacerbate your symptoms. Take a look at Exercises for a Short/Tight Pelvic Floor as it is focuses on improving mobility of tight pelvic floor muscles. Also, check in with your local pelvic floor PT if you have more specific questions. Thank you How they work: When you insert a Kegel ball, you have to contract your pelvic floor to keep it in, and doing Kegels with the extra weight can make the exercises more challenging for some people, but for others, it makes it easier to target the right muscles. It can be like resistance training, says Céleste Corkery, a physiotherapist at Women's College Hospital in Toronto One in four women over the age of 18 experience episodes of urinary incontinence. It is an annoyance that can happen when you laugh, cough, sneeze, jog, or do something that puts pressure on your bladder. The key is strengthening a group of muscles known as the pelvic floor, which will ultimately lessen leaking and can even improve sex. Here are some tips to getting started from women's health.

A Kegel attempts to strengthen the pelvic floor, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to pelvic floor disorder (PFD) To strengthen your pelvic floor properly, do 2 types of pelvic exercises. Endurance Kegels: Do a Kegel for 5-10 seconds, relax the pelvic floor muscle completely for 5-10 seconds and repeat 10 times. Quick Kegels: Quickly contract and relax the muscles, 10 repetitions. Repeat both of these pelvic exercises 3-4 times daily Kegel Exercise Weights. What they are: Round or oval objects inserted in the vagina that can slip out if you don't contract your muscles, helping you train and strengthen the pelvic floor. What.

Postpartum Recovery: How To Strengthen The Pelvic Floor After Childbirth. Marianne Ryan PT was recently interviewed for an article by Katrina Mitzeliotis in Glam.com on the subject of Postpartum Recovery- How to Strengthen the Pelvic Floor after Childbirth. While women are accustomed to weekly check-ups towards the end of their pregnancy, once they actually deliver their baby the focus. Kegel exercises strengthen the pelvic floor muscles, thus contributing to postpartum corrections and re-narrowing of the vagina. They are also a suitable solution for women suffering from incontinence, they also help women during menopause and, last but not least, improve the quality of physical life An expanding uterus can place a lot of pressure on your pelvic floor muscles and weaken them, causing a leaky bladder. This can be embarrassing in public especially when you sneeze, cough or laugh. This is called 'Stress Incontinence'. Kegel exercise after labour helps strengthen pelvic floor muscles and help you with bladder control. 3

Pelvic floor exercises are also commonly called Kegel exercises. They are exercises that you can do to make the muscles of your pelvic floor stronger. For FREE Postpartum workouts visit . This video is just one of many PF workouts I have for you. For more FREE #PelvicFloorExercises and workouts visi Pilates Can Strengthen the Pelvic Floor. A modified Pilates program can be a fantastic way to improve the strength of the pelvic floor muscles. A 2018 study by Lausen et al. had clients attend weekly one-hour Pilates classes over the course of six weeks. These classes used a type of Modified Pilates which consisted of Pilates exercises which had been modified and led by a physical therapist to. For prepartum women, pelvic floor physical therapy can offer many benefits such as helping alleviate discomfort, pain, or other symptoms. If you are experiencing pelvic floor complications before giving birth, visiting a pelvic floor therapist will teach you techniques and exercises that can strengthen or relax your pelvic floor muscles — depending on what you need — and will help you have. Pelvic floor exercises may not be something you really want to talk about. As women over 30, we typically focus on keeping our waistlines thin and our upper arms toned. While these are commendable goals, it's even more important to keep our lady parts toned and strong. When our pelvic floor is mentioned, our mind

Pelvic Floor Strength: How to Strengthen Your Postpartum

A pelvic floor specialist will give you exercises to address issues and restrengthen your core and floor postpartum. The muscles, ligaments, and tendons stretch out a bit during pregnancy, explains Celeste Goodson, founder of ReCORE Fitness , who has helped practically every elite mother runner return to running postpartum Kegels exercise was named after an American gynecologist Arnold H. Kegel who first described this form of exercise in 1948. 8 The Kegel exercise involves repeated contraction and relaxation of the pelvic floor muscles, which is aimed at strengthening the pelvic floor muscles. 9 To perform Kegel exercise, the bladder has to be empty

Pregnancy Pelvic Floor Exercises - Ultimate Guide

Attain. Attain is a device that is designed for at-home treatment of urinary and/or fecal incontinence in women. The product is FDA cleared, and no prescription is required. Attain provides muscle stimulation, visual biofeedback, and a guided exercise program to help strengthen pelvic floor muscles. It helps with stress and urge urinary incontinence as well as fecal incontinence Including pelvic floor muscle exercises in your daily routine helps prevent and manage incontinence, reduce the risk of prolapse, and can make sex more pleasurable. Pelvic floor exercises can also help to alleviate postpartum back pain and achieve flatter abs if done correctly! Pregnancy fitness plan. Postnatal exercise Rebuild core strength and repair Diastasis Recti (DR) with these 8 Diastasis Recti exercises. This 10 minute post baby ab workout is designed to help you rebuild your abs after baby by specifically targeting the transverse abdominals and pelvic floor muscles (both of which are weakened during pregnancy) Buy Kegel Excercise Weights 3 in 1 Set + TRAINING MANUAL Tightening Balls for Beginners Bladder Control Incontinence Strengthen Pelvic Floor Pregnancy Postpartum Recovery - Ben Wa Balls for Women on Amazon.com FREE SHIPPING on qualified order Squats. Squats are excellent exercises to strengthen your pelvic floor and there are dozens of variations. Some of my favorites. are standard squats, plie squats, and sumo squats. To start with, you shouldn't use weights. Do 5-10 squats at at a time then rest. Make sure your pelvic floor is engaged each time you squat

5 exercises to strengthen the pelvic floor 1. Kegels. Kegels, also known as pelvic muscle training, involves contracting and relaxing the pelvic floor muscles. The good thing about this training is that you don't need any kind of training equipment She also gave me a set of exercises to help strengthen my pelvic floor. Then, we discussed my return to running. The six-week appointment is typically the green light for working out, but my PT recommends that women wait until at least 12 weeks postpartum to begin running Start doing pelvic floor exercises. 4 to 8 weeks after the birth. Continue to: walk regularly; do your pelvic floor exercises; By week 6, slowly increase the duration and pace of your walk. Body-strengthening exercises. If you felt comfortable in the first few weeks, you can do more exercises. Begin with gentle body-strengthening exercises

Kegel Exercises American Pregnancy Associatio

Recommendations for postpartum exercise will vary depending on how the birth went, but in any case, Ball suggests starting to isolate the pelvic floor muscles during this period For women, it's extremely common to have pelvic floor weakness after giving birth. However, postpartum women aren't the only ones at risk for a weak pelvic floor. Men and women of all ages can experience pelvic floor issues. Some people may be born with a weaker pelvic floor, while other people may develop pelvic floor weakness after an. The best pelvic floor trainer and electronic kegel machine workout. Reduced urinary incontinence helps during menopause, strengthens the pelvic floor through automatic kegel exercise. Improves sexual intimacy in men and women, reduces pelvic pain and bladder weakness improves bladder & pelvic floor prolapse

The pelvic floor is, on many occasions, a great unknown for women , not so much because it is not important to them, but because there is a historical lack of knowledge on the subject. Despite this, the musculature of this part of the body is especially important for the female sex , since having it weakened significantly affects the quality of life of the female, both physically and psychically You've heard of kegels, but pelvic floor physical therapy covers SO much more than that. We're answering your top 10 FAQs about pelvic floor health, including the best pelvic floor exercises before and after baby, how to deal with incontinence, and postpartum recovery Why pelvic floor exercises are so important postpartum — and 5 to try. Get the green light from your doctor to exercise after having a baby? These are the first exercises you should do. During pregnancy, women are told the importance of strengthening their pelvic floor —.. Beyond muscle strengthening, therapies include relaxation exercises, manual therapy, heat and cold therapies, diet changes, and electrical stimulation to help muscles contract. While men aren't immune to pelvic floor issues, women are overwhelmingly afflicted, with one in four reporting a pelvic floor disorder (a blanket term for conditions. Pelvic floor exercises (PFE) have become a standard nursing intervention, both to prevent as well as to treat incontinence. A review of the literature shows great variety in the protocols for performing PFE, and inconsistent use of perineometers, palpation tests, or other biofeedback devices. Results are difficult to compare because of methodological inconsistencies

Smooth Silicone: Made with body-safe, BPA-free silicone, our pelvic floor trainer helps strengthen muscles to improve bladder control and support faster postpartum recovery Level Up: From beginner weights (25g) to advanced weights (150g), our set of kegel balls are for women of all levels, ages, and stages of life If pelvic floor recovery has gone well, by 6 weeks postpartum, a woman should no longer be experiencing problems related to her pelvic floor and should be able to slowly resume sexual intercourse and gradually begin to exercise again. The following are signals from the body that pelvic floor recovery is not complete Hiemt Ems Muscle Stimulation Strengthen Pelvic Floor Promote Postpartum Recovery offered by China manufacturer Beauty machine supplier and manufacturer from China - Newangel. Buy Hiemt Ems Muscle Stimulation Strengthen Pelvic Floor Promote Postpartum Recovery directly with low price and high quality Kegels strengthen Pelvic muscles and Perifit is a Kegel exerciser that strengthens not just superficial but also deep pelvic floor muscles. It is due to the presence of two pressure sensors in this Kegel device. This ensures that your right muscles ( superficial and deep pelvic floor) are working. As you exercise, you will feel it yourself Physical therapy pelvic floor exercises to rehab post baby. The facts are that you need targeted workouts to strengthen your pelvic floor postpartum. Whether you're suffering from incontinence, pain, diastasis recti, or a uterine prolapse this routine can help. #pelvicfloor #pelvicfloorexercises #postpartum #postpartumrecover

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