Let's Get Physical: Best Kegel Exercises and Equipment for Pregnancy

Physical exercise is vital for good health and fitness. Likewise, it is vital for every movement we do with our lives. From walking, running, and jogging, every move is important as it keeps our physical bodies fit and energized for the daily tasks and errands we take on. For pregnant moms, Kegel exercises for pregnancy is a must to maintain an active lifestyle, even if you are carrying a baby. In fact, it is recommended to do pregnancy-safe exercises to help you with your delivery soon. 

Our bodies are designed and have evolved to be regularly active. But once you get pregnant, you may have the tendency to be careful in terms of moving. Walking gets harder. Taking steps on a stairway gets slower because you are too scared to fall. Over time, you tend to sit down all day in front of the TV, lay down in bed, and minimize the amount of exercise they do.

But during pregnancy, it is still important for moms to move and get the best exercises that are out there.

General benefits of exercise

The human body is like a machine, it is meant to make movements. When we don't make a move, we rust. Exercise is one of the best ways to move your body because it promotes optimum health and quality of life. May it be physical, mental or emotional, there are a lot of ways where regular exercise helps your body and brain. It can:

• make you happier
• boost your energy levels
• help with relaxation and sleep quality
• lower pain
• lessen your risk of chronic disease
• help with weight loss
• boost your muscles and bones
• help skin health
• help your brain health and memory
• stimulate a better sex life

Pregnancy can be a great opportunity for you to be physically active. Knowing that a new baby is on its way to your household, every drop of sweat and catch of breath are worth it because you do it not just for your personal gain, but for the benefit of your child as well.

Mommies and babies benefit from exercise because it lowers backaches, constipation, bloating, and swelling; uplifts your mood and energy levels; helps you sleep well; avoids excess weight gain; and fosters muscle tone, strength and stamina. In addition, exercising while you are pregnant lowers the risks of gestational diabetes, shortened labor, and having a C-section.

What are Kegel exercises for pregnancy?

From walking around the house and stretching for five minutes, exercises for pregnancy may come in different ways. For the simplest ones, you can start exercises for pregnancy at home like neck rotation, shoulder rotation, swimming, thigh shifting, leg shake, and ankle rotation. But for more benefits, you should try some Kegel exercises for pregnancy.

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor (a set of muscles in the pelvic region running from the tailbone to the pubic bone) stronger. Because it targets your pelvic floor, this kind of exercise helps strengthen the muscles that support the bladder, uterus, and bowels.

Kegel equipment you’ll need

Aside from the basic one such as maternity leggings for flexible movements, you definitely need Kegel equipment. With the rise of online shopping in this generation, Kegel equipment are now available in various e-commerce platforms here in the Philippines.  In just one click, these Kegel equipment are ready for purchase to help you gain stronger pelvic floor muscles.

Jellytime Natural Water-based Personal Lubricant

Best partner for invasive Kegel equipment

Since Kegel involves a lot of penetration and use of devices, what’s a better way and easier way to insert something without the help of slippery, watery lubes?

With socialites and internet-famous moms Ava Daza and Isabelle Daza being the brainchild of this lubricant, Jellytime is raved by a lot of people because of its minimalist packaging. This water-based lubricant has tastefully-designed packaging with a cream-colored squeeze tube with minimal text — meaning it’s fuss-free and pleasing to the eyes. Its all-natural, water-based formula makes this lubricant have a slippery feel and will definitely help you insert Kegel equipment easily and pain-free!

Features we love:

• Fragrance-free.
• Vegan.
• Discreet and minimalist packaging.

Birdsexy Remote Control Electric Kegel Balls for Women

Best for having sensation during vaginal insertion

Think about tampons. Kegel balls are small, circular weights inserted into your private part. It also has a string that dangles and can make their removal easier once you are done with your Kegel exercise.

Aside from its silicone material which makes it easy to insert, washable, safe and hygienic, people on Shopee love this product because of its fast and discreet packaging. Surprise, it also comes with a free lubricant!

After pregnancy, this equipment can be used to achieve a better sex life. Aside from being a training device used to strengthen the pelvic floor muscles, this can also heighten awareness, arousal, and sensation when left inside or moved gently.

Features we love:

• Wireless.
• Stringed for easy insertion and removal.
• Reusable.

S-Hande Cherry Kegel Balls Set for Female Genital Exercise (White)

Best for beginners

Comes in different five Kegel Ball Weights of 30 g, 40 g, 60 g, 85 g, and 110 g, buying the S-Hande Cherry Kegel Balls Set gives pregnant moms options on how big and heavy they want to put inside.

The built-in high quality steel balls that this tool has help in achieving the best goal of Kegel exercise and trains the pelvic muscles to tighten the down under. It’s cherry-shaped design is also made from medical grade silicone, which makes it 100% waterproof.

Features we love:

• Variation on weight and size.
• 100% waterproof.
• Discreet packaging.

Kegel Pelvic Floor Exerciser

Best for strengthening vaginal and pelvic floor muscles

For pregnant moms who are not comfortable with Kegel balls and the act of inserting your fingers or any equipment into your private area, a non-invasive tool like a thigh exerciser or hip trainer is best for you!

What you see is what you get. This pelvic floor exerciser from Shopee is reviewed by a lot of people because what you see in the picture is exactly the one you receive in your door step. Made with polypropylene, this pelvic floor muscle exerciser will sure last long because it is durable, ergonomic, and elastic. Whether you press it hard with your muscles, it will not break apart.

When you are no longer pregnant, this product can be useful for you. This equipment can serve as your Pelgrip pelvic muscle exerciser, ab and hips trainer, butt lifter, and thigh toner leg exerciser. If you want to achieve tight and beautiful butt, beautiful buttocks, and an inner thigh trainer correction, a core exercise with the help of a hip trainer can do wonders.

Features we love:

• Non-invasive.
• Cheap.
• All-in-one.

Midoko Winyi Kegel Balls for Women

Best for small to medium insertions

As they come in two pieces, the first piece of this Kegel ball contains single ball only while the second one has two. Given these options, pregnant women have the choice whether they are comfortable in inserting one or two Kegel balls into women's private area. This product can also be used before and after pregnancy. This also comes with a freebie lubricant best used for insertion.

Before pregnancy, this can help in your contractions during child birth. After pregnancy, this can help you with postpartum vaginal relaxation.

Features we love:

• Has single and double balls for more options.
• Privacy-guaranteed.
• Not too heavy.

Price Comparison Table

With a variety of Kegel equipment to choose from, you can now start your pregnancy exercises at home. Here’s the price list of our recommended Kegel equipment.

Note: Each item and price is up to date as of publication. However, an item may be sold out or the price may be different at a later date.

How to do Kegel exercises for pregnancy: a step-by-step

1.   Make sure your bladder is empty, then stand, sit, or lie down.
2.   Insert a finger into your private part. 
3.   Tighten your pelvic floor muscles as if you are holding in your urine. Hold tight and count 3 to 5 seconds.
4.   Relax the muscles then let go. You should feel the muscles tighten and move up and down.
5.   Repeat 10 times.
6.   Aim to do the exercises at least three times a day (morning, afternoon, and night).

Benefits of Kegel exercises for pregnancy

Knowing that Kegel exercises target the pelvic floor which is important for your uterus, bladder, and bowel, it is certain that is kind of exercise is absolutely helpful for your pregnancy. Kegel exercises for pregnancy:

• lower a pregnant woman’s back pain
• alleviate painful urination
• lessen pain with intercourse
• prevent stool and urine leakage
• relieve constipation and incomplete bowel movements
• reduce high urination frequency

Aside from benefits during pregnancy, doing Kegel exercise while you are carrying a baby can also be beneficial while you are giving birth because strengthening the pelvic floor muscles throughout pregnancy also relaxes and regulates these muscles in preparation for labor and birth. In your postnatal period, Kegel exercises for pregnancy can help mend perineal tissues that were stretched during a vaginal birth.

Being physically active during pregnancy

Miss being physically active? Miss the long walks in the streets, grocery runs, and window shopping in the mall? Do not fret — pregnant women can still continue living a physical lifestyle, but in moderation. Sustaining an exercise routine during the course of your pregnancy keeps you healthy and feel your best physically, mentally and emotionally. Frequent exercise throughout your pregnancy can develop your strength and reduce some common pregnancy irritations like back pain and exhaustion.

Whether you do the locomotion, you like to move it or you wanna get physical — think that every exercise you do, you do it for your baby.

Want other pregnant exercises to add on your kegel exercise routine? Check out: Keeping fit during pregnancy: Top tips on exercise for pregnant women