Same Room, Different Bed

While it’s tempting to let your precious newborn sleep next to you, experts say it’s not safe. Sharing an adult bed increases the risk of suffocation, strangulation, and sudden infant death syndrome, or SIDS¹. However, having baby sleep in the same room as mom is recommended by health experts for the baby’s first six months to a year. This sleeping arrangement is beneficial in so many ways because it can:

• Help support breastfeeding.
• Help prevent SIDS.²
• Encourage emotional and social connection.

Crib or Bassinet Only

Your newborn should sleep in either a crib or a bassinet that meets the latest Consumer Product Safety Commission’s guidelines. While the Academy of Pediatrics doesn’t have a recommendation for which option is better, they do recommend a freestanding crib or bassinet as opposed to one that attaches to the parent’s bed.³

Bedtime Safety

Whether in a crib or bassinet, the sleeping surface should be firm and covered with a fitted sheet. The mattress should also fit tightly inside the crib with minimal space between the crib and the mattress. Additionally, avoid putting soft pillows and toys or loose blankets and sheets in the crib, as these can pose a risk for the baby’s safety.

Sleep Training

Now that you know where your little bundle of joy should sleep, training him or her to sleep is the next step – at about the age of four months. Sleep training teaches babies how to fall asleep on their own. It’s a natural process of getting them to understand how to put themselves to sleep by self-soothing, which is an important developmental skill. There are several different sleep training techniques to try, and not everyone works for every baby.

Read more about sleep training techniques to find out which suits your family best.

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Sleeping Arrangements for Your New Baby appeared first on Prenate Vitamin Family.

Nursery Planning

If you didn’t stock up on nursery and baby gear over the holidays, now is a good time to make your list. There are some essentials that should be on every mom’s list, including a crib or bassinet, comfortable bedding (color-coordinated to match the nursery, of course!), a rocking chair or glider, a changing table, and a baby monitor. Not only do you want to purchase the gear ahead of time, make sure to assemble and test everything before baby arrives.

Baby Proofing

Baby proofing will be a never-ending battle after you bring your bundle of joy home. But there are some simple things you can do to help baby proof as you prepare for baby’s arrival. When decorating the nursery, don’t hang mobiles or netting over the crib that baby can pull down. Also, avoid table lamps on nearby furniture that baby could tug on and over.

Baby Essential Supplies

There is so much to do to prepare for the arrival of a newborn that it may seem impossible to remember everything. Use this checklist for the first four weeks to make things easier.

Feeding

• Breast pump
• Bottles and nipples
• Burp cloths
• Bibs

Changing

• Diapers
• Diaper pail
• Wipes
• Diaper rash cream
• Portable changing pads

Clothing

• Swaddle blanket
• Sleepers
• Knit hat or caps
• Booties and mittens

Bath time

• Soap
• Shampoo
• Soft towels and washcloths
• Baby moisturizer

Grooming

• Bulb syringe
• Baby nail clippers
• Soft hairbrush
• Gentle clothes detergent
• First aid kit

Nutritional Reserves for Mom

Through both the birthing and nursing processes, your reserves of iron and other nutrients may become depleted, which can leave you feeling lethargic and foggy. It’s common for new moms not to prioritize their own health and diet after bringing baby home. One of the best ways to take care of yourself is to create a postpartum nutrition plan prior to your baby’s delivery. Take a few hours to figure out a two-week to three-week postpartum meal plan, including a list of what you’d like to eat for breakfast, lunch, and dinner, as well as snacks and beverages. Create the grocery list and recruit friends, family, or neighbors to help you prepare meals.

To help fill in nutritional gaps, consider taking a prenatal vitamin. And yes – prenatal vitamins can also be taken postpartum. Prenate^® Restore is an excellent option for replenishing your nutritional reserves after delivery and has the highest levels of DHA of any leading branded prescription prenatal.^1-13

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Helpful Tips and Reminders for Baby’s Arrival appeared first on Prenate Vitamin Family.

Here is a week-by-week overview of what you can expect during your pregnancy.

Weeks 1 to 4

During this time, symptoms are similar to menstruation: mild cramping, spotting, sore breasts, mood swings, constipation, bloating, fatigue, and a heightened sense of smell or taste. And, of course, a missed period.

Weeks 5 to 8

Some of the same symptoms from the first month carry over, including breast tenderness, fatigue, frequent urination, bloating, and mood swings. Here’s where morning sickness begins for many women, as well as headaches that can be brought on from caffeine withdrawal. Extra saliva production is also common.

Weeks 9 to 12

Morning sickness is still around, as well as a few new symptoms, including weight gain, increased clear vaginal discharge, digestive issues, visible veins, and round ligament pain in the lower belly. You’ll also start to notice a small baby bump and larger breasts. Acne is also a possibility, although some women experience a radiant pregnancy glow.

Weeks 13 to 16

At the end of the first trimester, dizziness and clumsiness may occur. You may also notice darker skin pigmentation, sensitive gums, a stuffy nose, and leg cramps. Mamas-to-be can also expect an increased appetite, increased energy, and increased libido!

Weeks 17 to 20

As baby grows, so do the backaches. Symptoms such as stretch marks, heartburn, constipation, swelling in the hands and feet, dry eyes, and varicose veins are also common. “Pregnancy brain” or increased forgetfulness is also possible. But something to look forward to – your baby begins to kick!

Weeks 21 to 24

Growing baby will put more pressure on your hips, groin, and abdomen and cause shortness of breath, which can lead to snoring. You’ll also see an outie belly button. Your hair and nails will grow fast, but your libido will slow down. You may also see some bleeding in your gums.

Weeks 25 to 28

With the approach of the third trimester comes general aches and pains, but also some strange new symptoms. Carpal tunnel syndrome caused by swelling and fluid retention in the hands and hemorrhoids are possible. All these new symptoms can lead to problems sleeping.

Weeks 29 to 32

As your body prepares to give birth, you may notice leaky breasts. You also may experience false labor pains that come and go; these are known as Braxton Hicks contractions. Some other symptoms from your first trimester may also return, such as fatigue and frequent urination.

Weeks 33 to 36

Your little one is letting their presence be known! Braxton Hicks contractions will continue, and so will the kicks! As baby moves down lower, you’ll experience some pelvic pain, but breathing will get easier.

Weeks 37 to 42

Symptoms such as swelling, frequent urination, insomnia, and pelvic pain will continue until baby’s arrival. You’ll also lose your “mucus plug” about two weeks before labor. As labor nears, you’ll experience an increase in contractions, back pain, and dull abdominal pain, and restlessness.

If your brain is spinning, understand that you may or may not experience these common symptoms. If something doesn’t feel right, you should always trust your instincts and contact your doctor when you have concerns.

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post A Weekly Breakdown of Common Pregnancy Symptoms appeared first on Prenate Vitamin Family.

Go with New

It’s tempting to purchase a previously enjoyed crib with a lower price tag, but it’s not always the safest choice. Cribs manufactured after June 2011 adhere to the current safety standards. Also, without careful research, you may not know if a crib has been recalled.¹

Bars and Corners

Antique baby cribs make for beautiful nursery aesthetics, but their bars are typically spaced wider than the current 2 3/8-inch safety standard, making it easier for baby to get caught between them. And some have more ornate corners and edges, which means baby’s clothing can get caught. Basic is best when it comes to crib bars.

Height

Raised crib sides should be at least 26 inches above the mattress support when it is in its lowest position. As your baby grows taller, you can lower the mattress. You also want the height to be high enough that you can easily get baby in and out.

Installation

Before making your crib purchase, look at the installation instructions to see if it’s something you can handle. And always use the manual during installation. An unstable, improperly installed crib isn’t safe for baby. If you have leftover pieces after you’ve put it together, start over!

Convertible cribs

Convertible cribs are popular because they convert into toddler beds as your child grows. They can be expensive, so make sure you like the product enough to want to keep it around for years to come.

Mattresses

Who doesn’t love a soft, plush mattress? Not babies! Soft mattresses can be a suffocation hazard for babies. Choose a firm mattress that doesn’t sag under your baby’s weight. And make sure it fits sung with no space between the crib and mattress.

Bumpers

While bumper pads are often a staple in infant bedding packages, they pose a risk of suffocation, strangulation, and entrapment. Once considered a line of defense against bumps and drafts, there is no evidence they prevent injuries.² Do not use them.

Bedding

It’s fun to shop for adorable bedding, but make sure that all fabrics are flame retardant, including mattress covers, sheets, and dust ruffles or bed skirts.

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Tips for Buying a Crib appeared first on Prenate Vitamin Family.

Choose Fabrics Wisely

Before you add that super-cute maxi dress to your shopping cart, find out what it’s made of. The secret to staying cool during your summer pregnancy starts with lightweight, breathable fabrics such as cotton, linen, chambray, or rayon. These fabrics have thin fibers. That means they breathe more than other fabrics, so they’re less likely to stick to your body. The lighter and airier, the better. Here’s a cute cotton chambray belted maternity shirt dress from Seraphine that checks a lot of boxes.

Consider the Color

Instantly infuse a summer vibe into your wardrobe with whites, pinks, baby blues, yellows, creams, beiges, and even grays. Basic physics proves that darker colors absorb more light, so they’ll be hotter. Light colors reflect the sunlight, making them a cooler option in the summer. And mamas-to-be, don’t be afraid to rock some jewel tones too. Not only will they get you noticed, but they might actually boost your mood. How about this adorable yellow floral smocked ruffle maternity dress from Pink Blush for some inspiration?

Wear a Comfortable Bra

Bras are already uncomfortable. When you’re pregnant, they can be downright unbearable. Now, add in summer’s heat, and you’ve got a recipe for mammary misery. The first rule: wear a bra that doesn’t have an underwire. Choose one that’s soft, stretchy (but supportive), and adjustable. Or one that could actually cool you off! Polar Products makes a pair of bra cooler inserts that deliver comfort in all the right places.

Layer Up or Down to Stay Cool

Jumping back and forth between air-conditioned spaces and the outdoors can leave you feeling confused about how to dress for ever-changing temperatures. Layering is key for your summer pregnancy. Make your first layer a sleeveless dress and top it with a denim jacket, a lightweight button down, or a cute kimono like this look on Pinterest that you can easily take off when you start to feel a little dewy.

Wear Stylish Sandals

Lucky for you, sandals are the perfect solution for your tired, swollen feet and toes this summer. No more shoving them into tight shoes! And good news – sandals come in an unlimited supply of cute, frilly, sexy, and just-for-fun styles! Remember that your feet will probably grow during pregnancy, so pick sandals that are wide and cushiony for the most comfort. Check out these saucy leopard print wedges from Dr. Scholl’s.

You are now equipped with fashionable and functional wardrobe tips for the season – so go and enjoy your summer pregnancy!

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Dressing for a Summer Pregnancy appeared first on Prenate Vitamin Family.

Make it About You Too

This is a space you’ll be spending a lot of time in – mornings, afternoons, nights, and middle-of-the-nights – so you want it to be a comfortable sanctuary when you come in for feeding, holding, and soothing your newborn. Make sure you have a comfortable sitting and resting place that’s just for you.

Pick a Palette

Today’s trends are moving away from traditional schemes of pinks and blues in favor of gender-neutral colors. But don’t let the word “neutral” throw you off if you are a color lover. You can still make dramatic statements with bold accents or an accent wall in an otherwise neutral space. Here are some palettes to think about:

• Calming shades of blues and teals combined with light wood furnishings for a modern aesthetic.
• A terracotta orange accent wall paired with white furnishings for an earthy, grounded space.
• Mint green walls and a navy-blue rug and pillows with white furnishings for a coastal vibe.
• Black and white wallpaper, light wood furnishings and bright green furniture for a contemporary eclectic look.

Select a Theme

Is there a favorite storybook or nursery rhyme you had as a child you want to use as inspiration for your nursery? Do you have a passion for the outdoors and wildlife you want to share with your little one? Did you have a favorite travel destination growing up that you want your baby to be part of? You can design a nursery around many different themes, such as a special interest you have, something nautical, animals, or something whimsical and fun like a carnival.

Going with a theme doesn’t mean it has to be overdone. You could stick with neutral surroundings and add accents that subtlety reflect the theme.

Make it Nighttime all the Time

Baby will have sporadic sleeping habits (and that means sleeping during the day), so design your nursery with lighting in mind. Add some blackout curtains or window shades if the nursery has windows with direct sunlight so you can trick your bundle of joy into thinking it’s night when it’s really midday and time for a much-needed nap.

A Room to Grow

Babies don’t stay babies forever (if only they could!), so as you design your nursery, think about baby’s different stages from infancy to toddler and how the décor and furnishings will accommodate changing needs.

As they start to crawl and walk and get more curious by the day, babies grab for things, step over things, and put things in their mouths. As you decorate your nursery, you’ll want to avoid knickknacks that can become choking hazards and loose area rugs that can become tripping hazards.

Convertible furniture that grows with your baby can help make the transition from crib to big kid bed much easier and less expensive because you don’t have to buy a new bed in a few years.

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post 5 Tips for Creating a Nursery You’ll Love appeared first on Prenate Vitamin Family.

Recognizing Dehydration

When your body loses water faster than you can replenish it, and it struggles to keep up with its normal functions, that’s dehydration. Mild to moderate dehydration during pregnancy can cause a variety of symptoms, including:

• Dark yellow urine
• Dry, sticky mouth
• Lethargy
• Thirst
• Decreased need to urinate
• Headache
• Constipation
• Dizziness

Replacing lost water is crucial. But there are other things you can do to ensure that you and your baby-to-be are staying hydrated this summer while you’re pregnant. Here we share some valuable tips.

Drink Lots of Water

Water is the secret to staying hydrated. When you are expecting, water is even more crucial because it helps form amniotic fluid, produce extra blood, build new tissue, carry nutrients, enhance digestion, and flush out wastes and toxins. That’s a tall order, meaning you need more water than normal. The average person needs eight 8-ounce glasses a day, but moms-to-be should drink at least eight to 12 glasses a day.¹

Increasing water intake can be a struggle, especially if you aren’t a fan of plain water. Here are few suggestions to make it easier:

• Infuse water with fruit or cucumbers.
• Swap out regular water for sparkling water.
• Set a timer to remind yourself to drink water throughout the day.
• Use an app that helps you track your water intake.
• Carry a reusable bottle with you when you are out and about.
• Drink a glass before every meal.

Eat More Foods High in Water Content

Water doesn’t have to come from a glass or a bottle. There are lots of fruits and vegetables that have high water content. Plus, they’re packed with vitamins and minerals, and antioxidants that are good for you and your little one-to-be! Here are some fruits and veggies to try²:

• Watermelon: 92% water
• Strawberries: 91% water
• Cantaloupe: 90% water
• Peaches: 89% water
• Celery: 95% water
• Cucumber: 95% water
• Lettuce: 96% water

Avoid Activities that Cause Overheating

If you are pregnant, you’re more likely to become overheated during the warmer seasons. That means you may want to put activities you used to enjoy pre-pregnancy on hold until after delivery. Here are some activities you should avoid:

• Exercising outdoors.
• Exercising in closed, hot rooms.
• Cooking in the kitchen on warm days.
• Soaking in hot tubs or relaxing in saunas.

Limit Time Spent Outside in Hot Climates

Getting outside in the warm summer months is tempting but can create unique risks to expecting moms. Pregnant women who have a body temperature above 102.2 degrees are at greater risk for heatstroke, heat exhaustion, and dehydration.³ Of course that doesn’t mean you can’t get outside and enjoy the weather – just limit your exposure and make sure you are well hydrated!

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Tips for Staying Hydrated While Pregnant appeared first on Prenate Vitamin Family.

Why You Can’t Donate Blood if You Are Pregnant

Simply put, you and your developing baby need all of your blood and iron you can get. Even though the amount of blood in your body increases by about 50%¹ while you are pregnant, making that additional blood requires greater amounts of iron and vitamins. Low iron levels can occur from blood loss – such as when you donate blood – and trigger a condition known as anemia.

Anemia is fairly common during pregnancy, and 52% of pregnant women develop iron deficiency anemia.² If left untreated, the condition could lead to preterm birth, low birth weight, prolonged anemia and developmental delays, postpartum depression, and a longer recovery period baby’s birth.

Donating Blood in the Future

Moms can give blood at least six weeks after giving birth, according to the American Red Cross. However, if new moms are breastfeeding, the World Health Organization advises against donating blood and waiting nine months after the pregnancy has ended.³ If you are breastfeeding, your newborn will be relying on you for nutrients and vitamins found in breast milk. Donating blood could deplete them.

Other Ways to Give Back

While new moms patiently wait to be able to give the gift of blood once again, there are other ways you can give back to your communities.

• Host a blood drive. Just because you can’t give blood doesn’t mean you can’t help others give. Working with the assistance of the Red Cross, you can find a location for a blood drive, recruit volunteers, and recruit and schedule donors.
• Make a financial contribution. Donating money enables the Red Cross to maintain an ongoing blood supply and provide humanitarian support to people in need.
• Donate your umbilical cord blood. After your baby is born, you can donate the cord blood to a cord blood bank. This special blood supply contains stem cells that can be used to treat people with life-threatening diseases, including leukemia, sickle cell disease, and immune system disorders. It can also save the life of someone in need of a blood transfusion. If this is something you would like to do, discuss the process with your doctor well in advance of your delivery date.

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Can Pregnant Women Donate Blood? appeared first on Prenate Vitamin Family.

Sparkling Mineral Water

Staying hydrated is important for expecting moms, but sometimes plain old water seems boring. Sparkling mineral water gives you the effervescence of a soda without the sugars, artificial coloring, and flavors. Sparkling mineral water comes from a spring and contains salts and sulfur compounds that create natural carbonation. And it has zero calories.

Seltzer

If you are trying to kick your soda habit, seltzer is another way to satisfy your craving. Seltzer’s carbonation comes from added carbon dioxide, not from spring-like sparkling mineral water. If it’s sweet you crave, add a little flavor to your seltzer with some healthy fruit slices or a dash of your favorite all-natural, no-sugar-added juice.

Both sparkling mineral water and plain seltzer have zero calories. Still, several bottled and canned options on the market contain artificial flavors and added sugar, so make sure you read the labels. You can also make your own carbonated water at home by infusing water with carbon dioxide using a soda siphon or soda machine.

Infused Water

Maybe you’re in the mood for sweetness, but not the bubbles. Infused waters are a great, healthy choice to keep you hydrated. And they are so simple to make. Just add your favorite fruits, vegetables, and even herbs to a pitcher, pour plain water (or use sparkling or seltzer if you like) over the produce, and then chill for two to three hours. Yum! The best part is you can eat the fruit once the water is all gone! Try these recipes from Eating Bird Food for Strawberry Thyme, Rosemary Raspberry, and Blueberry Basil infused water, or come up with your own creations.

Cold Brewed Green Tea

Cold brewed green tea (or hot if you prefer) has slightly less caffeine than regular tea and is rich in antioxidants, which is especially important for expecting moms.¹ There is no shortage of off-the-shelf bottles of green tea in the supermarket, but the healthiest way to consume iced green tea is to cold brew it yourself by steeping green tea leaves in cold filtered water. You can store it in the refrigerator for 24 hours. You can also add in your favorite herbs for extra flavor.

Juice

One hundred percent pure fruit juice is another alternative to soda when you crave something sweet. Juices contain calories and naturally occurring sugars, so sip in moderation. Don’t forget to read your labels and try to avoid fruit juices that aren’t all-natural.

Prenate® Vitamin Family
This post is brought to you by the Prenate® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.

The post Healthy Soda Alternatives for Pregnancy appeared first on Prenate Vitamin Family.

A woman’s body undergoes tremendous strain and stress during childbirth, particularly in the pelvic floor region. That’s why it’s very important for new moms to maintain their strength before and after giving birth. Today we’ll talk about the pelvic floor muscles, how they work during delivery, and provide tips and exercises to help keep them strong. 

Pelvic Floor Muscles and Their Purpose

The pelvic floor in a woman’s body consists of layers of muscles that stretch from her pubic bone to her backbone. These muscles have two main functions: supporting the abdominal viscera (stomach, intestines and other organs located in the abdomen), and acting as a constrictor or continence mechanism for the urethral, anal and vaginal orifices.¹

These layers of muscles endure strain during pregnancy as they support the weight of the growing baby; however, the muscles are put under much greater strain during childbirth. Weakened pelvic floor muscles in pregnant or postpartum women can cause stress incontinence, which is when the body leaks urine during sneezing, laughing or coughing. Although slightly embarrassing, stress incontinence is very common and can continue after pregnancy. The good news is that with regular strength-building pelvic floor exercises, it can be avoided.²

Who Should Do Pelvic Floor Exercises?

Most health care professionals recommend that pregnant women perform pelvic floor exercises, even if they are not experiencing stress incontinence. Pelvic floor muscle training can help your body cope with the growing weight of your baby, as well as avoid stress incontinence after giving birth.² These exercises can also help reduce swelling, improve blood flow and improve healing.³

It’s important to note that pelvic floor muscles will not get stronger unless you perform specific exercises to rebuild their strength.²

Pelvic Floor Exercise Tips

It is considered safe for most women to start doing pelvic floor exercises right after giving birth. Before you begin however, take note of these precautions and tips:

1. Begin gently, being careful not to overexert your muscles. You can gradually progress to stronger exercise once you feel able.
2. Try to avoid constipation during and after pregnancy, as straining during bowel movements can put additional stress on your pelvic floor muscles. Eating a balanced diet that includes fruits and vegetables can help. Speak with your doctor if constipation continues to be a problem.
3. Consistency is the key. You’ll want to make your exercises part of your daily routine to get the biggest benefit. Even if you only perform the exercises for a few minutes a day, you’ll keep the muscles from growing weaker.

Pelvic Floor Exercises Step-by-Step

The great thing about pelvic floor exercises is that they can be done just about anywhere, at any time and do not require special equipment.

Step One: Find a comfortable position (lying down may be best after vaginal delivery).

Step Two: Next, squeeze your pelvic muscles as if you are trying to stop yourself from passing urine or gas. Remember to keep breathing normally.

Step Three: Hold the contraction for up to 10 seconds, then rest for the same amount of time. If you cannot hold the contraction for 10 seconds, start with a time increment within your ability. You can gradually work your way up to 10 second increments as your muscles get stronger. If you start to feel like you are losing the contraction, stop. Do not try to force yourself to hold it longer. Simply relax and start your next contraction.

Step Four: Repeat the exercise up to 10 times.

You also can do exercises in which you hold the contraction for one second, rest for one second and repeat 10 to 15 times.

Ask Your Doctor for Guidance

If you are having difficulty performing these exercises, consult your gynecologist or other health care professional. Remember, every woman’s body and physical abilities are different. The most important thing is that you avoid unnecessary strain to your pelvic floor muscles and to follow your doctor’s guidance.

The post Your Guide to Pelvic Floor Fitness appeared first on Prenate Vitamin Family.