Exercises To Strengthen The Pelvic Floor

While prepping for the ”ready, set, push!” for childbirth is a worrisome task for moms, most moms also worry about the strength and flexibility of their pelvic muscles. Well, achieving a tight pelvis during pregnancy is neither difficult nor impossible.


What happens to the pelvis during pregnancy?


The pelvic floor is a collection of muscles that support the uterus, bowel, and the bladder. The pelvic floor muscles become weak and stressed during pregnancy. These muscles stretch during pregnancy beginning from the pubic bone all the way to the end of the backbone. When the strength of these muscles lessens, the effects are worrisome, particularly when they lead to something embarrassing like urine incontinence. You tend to leak urine while coughing, sneezing, lifting, or stretching. A weak pelvic floor during pregnancy could also lead to prolapse of the bowel, bladder, or uterus due to lack of support.

 

Wondering how to increase pelvic strength?


Exercising weak muscles gives them the strength and firmness to work effectively. Here are two exercises that will help you strengthen your pelvic floor muscles to achieve a tight pelvis during pregnancy:


Exercise 1: Slow squeeze for pelvic strength

 

  • Sit and lean forward, keeping your back straight
  • Squeeze your pelvic muscles as if you are trying to stop a pee
  • Hold the squeeze and count until eight; relax for the next 8 seconds or as long as you can
  • Repeat the squeezes about eight to twelve times
  • Repeat the entire exercise three times a day or more

 


Exercise 2: Quick squeeze for pelvic strength

 

  • Squeeze and lift your pelvic muscles strongly as quickly as you can. Do not hold on to the squeeze, just squeeze and let it go
  • Rest between the squeezes
  • Do this 10 to 12 times or till your pelvic muscles become tired


Remember to breathe well during these exercises, do not stiffen your buttocks, and put a stop to the exercise when your pelvic muscles get tired. You can continue these exercises even after childbirth to avoid possible pelvic issues after pregnancy and for the rest of your life.


How many times do I need to do the pelvic squeezes?


You do not actually need to set time aside separately for the pelvic squeeze exercises to achieve a tight pelvis during pregnancy. You can do them while performing daily activities like:

 

  • Picking up something
  • Washing your hands
  • Waiting in the bus line or the ticket counter line
  • Sipping a drink
  • After  going to the toilet

 

References:


https://www.pregnancybirthbaby.org.au/pelvic-floor-exercises
https://www.thewomens.org.au/health-information/pregnancy-and-birth/a-healthy-pregnancy/the-pelvic-floor
https://www.healthywomen.org/contenst/article/8-foods-help-you-sleep

 

Also read: Safe Prenatal Exercises During Pregnancy: Avoiding Physical Exertion

 

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