Strengthening your pelvic floor is key during pregnancy. These exercises can help support your growing baby and prepare your body for childbirth by teaching your pelvic floor muscles to contract and relax when needed.
Finding Your Pelvic Floor Muscles
Need help identifying your pelvic floor muscles? Try briefly stopping your urine mid-flow while you’re on the toilet.. This isn’t meant for regular use as, when done repeatedly, it can strain the bladder, but it can help you understand the feeling of engaging these muscles. Once you recognize it, you’ll be able to activate your pelvic floor anytime, anywhere!
Pairing these exercises with daily activities, like waiting at a red light or watching TV, can make it easier to stay consistent.
Kegels
Kegels can strengthen pelvic floor muscles and reduce post-childbirth urinary incontinence. However, some people mistakenly think they need to strengthen their pelvic floor when it’s actually too tight! Imagine trying to flex an already tense muscle — it won’t be effective. A pelvic floor physiotherapist can guide you on how to relax your muscles so that when tightening is needed, it can happen smoothly.
How to do Kegels:
- Squeeze the muscles around the vagina as if stopping urine or holding a tampon. (You should feel a lift in the pelvic area.)
- Hold for about 10 seconds, breathing normally, and then release.
- Gradually work up to 20 reps, five times a day.
**Tip:** Keep your thighs and glutes relaxed while focusing on your pelvic floor.
Squat Combo
How to do a squat combo:
- Stand with feet wide, holding a stable object.
- Lower into a squat, keeping weight on your heels. (If heels lift, place a towel underneath.)
- Perform a Kegel as you exhale, engaging your abs.
- Repeat five times.
Belly Breathing
Belly breathing, or diaphragmatic breathing, helps relax and stretch the pelvic floor. This breathing technique may also ease urinary incontinence.
How to do belly breathing:**
- Sit comfortably with your hands on your belly or lie down.
- Inhale deeply through the nose, expanding your belly.
- Exhale through the mouth, drawing in your abs as your belly deflates.
Bridge Exercise
The bridge strengthens both your pelvic floor and glutes.
How too do a bridge exercise:**
- Lie on your back, knees bent at 90 degrees, feet flat.
- Push through your heels, lifting your hips.
- Hold briefly, then lower.
- Repeat 10 times for 1-2 sets.
Why Strengthen the Pelvic Floor During Pregnancy?
Building a strong pelvic floor can help you in so many ways during pregnancy. The growing weight of your baby, placenta and amniotic fluid, along with hormonal shifts can strain the pelvic floor, often leading to issues like stress incontinence. Strengthening these muscles reduces this risk and may even shorten labour.
A weak pelvic floor may also increase the challenges of childbirth. Research suggests that pelvic floor training can shorten the second stage of labour, making it beneficial to work on these exercises now.
Caring for Your Pelvic Floor Beyond Exercise
Alongside exercise, you can support your pelvic floor by:
- Resting when you feel pelvic strain.
- Managing constipation with a fiber-rich diet.
- Practicing prenatal yoga.
- Maintaining good posture.
Postpartum Pelvic Floor Strengthening
After childbirth, pelvic floor exercises and pelvic floor physiotherapy are often recommended for recovery, from healing perineal tears to reducing postpartum incontinence and prolapse risk. Your healthcare provider, postpartum support specialist, or one of our pelvic floor physiotherapists can recommend the best exercises for your recovery.
