Keeping your pelvic floor strong during pregnancy doesn’t have to be complicated. The key is focusing on safe, doctor-approved exercises that build strength without putting extra pressure on your body. For example, Kegel exercises assist in strengthening and supporting your pelvic floor through contracting and relaxing these muscles.1
Remember, always consult with your healthcare practitioner before implementing anything new into your routine. It’s advisable to avoid exercises that involve you lying flat on your back after 16 weeks and contact sports like kickboxing, judo, or squash due to the risk of fainting or injury.3
How to Do Pelvic Floor Exercises During Pregnancy
To get started with pelvic floor exercises, find a comfy position, like sitting or lying down with your knees bent.3
Here’s how to engage those pelvic floor muscles2:
- Imagine you’re trying to stop yourself from passing wind, but don’t squeeze your buttocks—just close the back passage gently. 2
- Now, focus on lifting your vaginal muscles upwards and inwards. Just make sure you’re not tensing your stomach at the same time. 2
- Try a mix of both long (around 10 seconds) and short squeezes to get the most out of your workout. Easy, right? 2
Try to squeeze in 3 sets of 8 squeezes every day. To make it easier to remember, why not do one set with each meal? It's a simple way to stay on track.3 You can also practice tightening these muscles before and during coughing or sneezing.3
Pelvic floor exercises are safe to continue postpartum, but you may need to modify them based on your recovery. Start gently and listen to your body. If you had a difficult delivery, consult your doctor before resuming.1