How to Regain Pelvic Muscles After Pregnancy

How to Regain Pelvic Muscles After Pregnancy
How to Regain Pelvic Muscles After Pregnancy

How to Regain Pelvic Muscles After Pregnancy : Pregnancy can do a number on your body and your pelvic muscles, regardless of whether you have a vaginal birth or a cesarean section. Luckily, there are many ways to regain pelvic muscles after pregnancy. Let’s talk about Kegel balls, Kegel weights, and other devices to regain pelvic muscles after pregnancy.

Kegel Balls

You can check out a list of the top rated Kegel balls in the market to find the best ones to match your preferences, but for now, let’s discuss the uses and pros and cons of Kegel balls.

If you’ve never used Kegel balls before, they can be a simple way to start to regain pelvic muscles after pregnancy. They often come in pairs and may come with a string for easy removal after use.

How to use Kegel balls:

First, you need to wash your hands and the Kegel or Ben Wa balls. Apply plenty of lubrication to the balls and gently insert them while you’re laying down. Clench your pelvic floor muscles around the balls, then stand up and go about your day with the balls clenched inside of you.

Pros and cons of Kegel balls:

Kegel balls can be a great option right after pregnancy since they are easy to use with your sore, weak muscles. The downside to Kegel balls is that you eventually become strong enough to carry them all day without any trouble, which means you can no longer strengthen your pelvic muscles beyond where they already are.

Kegel Weights

Kegel weights are a more difficult workout than Kegel balls. Kegel weights are usually conical in shape and may weigh more than Kegel balls. This makes it harder for your pelvic floor muscles to hold onto the weights than holding onto the larger but lighter balls.

How to use Kegel weights:

Kegel weights are used similarly to Kegel balls, but the degree of difficulty involved with keeping them in place means you should only use Kegel weights for up to 15 minutes at a time.

Pros and cons of Kegel weights:

Kegel weights provide a better workout than Kegel balls, but since it’s only a static weight, you can only strengthen your muscles so much. Active resistance is required for a truly great workout for your pelvic muscles.

Other Devices

Kegel balls and weights are common tools to regain pelvic muscles after pregnancy, but they aren’t the only tools. In fact, they aren’t even the best tools because they only use static resistance to strengthen your pelvic muscles. Statis resistance can only improve muscle strength so much.

Gynie’s patented technology, with eccentric and concentric weight training, uses active resistance to give your pelvic muscles a true workout. Gynie includes springs with three different resistance levels so you can enjoy an increasingly difficult workout as your muscles become stronger with time and practice.

How to use the Gynie:

You’ll want to start with the white spring because it has the lowest amount of resistance. Insert the handles of the Gynie into your vagina and clench your pelvic muscles until you hear a click that lets you know you’ve closed the device all the way. Relax, then do it again. Work your way up to 3 sets of 30 repetitions, three times a week and switch to a spring with more resistance when the workout seems too easy.

Pros and cons of the Gynie device:

The Gynie is easy to use and offers increasing levels of active resistance for true weight training. The only potential downside may be keeping it clean, dry, and nearby when you’re ready to use it.

Why It’s Important to Regain Pelvic Muscle After Pregnancy

Your pelvic floor can become weak and stretched as soon as 12 weeks into your pregnancy. Weak pelvic muscles can contribute to urinary or fecal incontinence as well as reduced pleasure during sex and an increased risk of pelvic organ prolapse, where your uterus, bowel, or bladder start to sag against the walls of your vagina. As you can imagine, this can lead to a wide variety of health problems.

These problems tend to get worse after each pregnancy and again after menopause, so it’s crucial to strengthen your pelvic muscles after each pregnancy to prevent or stop symptoms like stress incontinence (peeing a little when you sneeze, cough, or jump) or urge incontinence (needing to pee suddenly).

Recovering from pregnancy can be tough, but it doesn’t need to be difficult to regain pelvic muscles after pregnancy. Using Kegel balls or weights or a device like the Gynie a few times a week can help you feel better in no time.

 

 

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How to Regain Pelvic Muscles After Pregnancy

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