Strengthen Pelvic Floor During Pregnancy—Here’s How

pelvic floor exercise during pregnancy

Staying active during pregnancy is good for both you and the baby. Exercises have numerous benefits such as maintaining a healthy weight, making your muscles strong, and preventing conditions like preeclampsia and gestational diabetes.

Certain pelvic floor exercises will help you strengthen your pelvic floor hammock and prevent diseases related to the pelvic floor. It will help you to avoid urinary and bowel incontinence after delivery. Here are some exercises that can help you strengthen your pelvic floor during pregnancy.

Kegel Exercise

Kegel exercise is the most important exercise to strengthen your pelvic floor. As the baby grows, your abdomen starts expanding and pushing your pelvic floor. Often the pelvic floor muscles are not able to bear the load and your start leaking urine. However, Kegel can help you strengthen your pelvic floor muscles and prevent problems during and after delivery.

Sit in a comfortable position or you can even do this while standing. Tighten your pelvic floor muscles and hold them for three to five seconds. Release the muscles and stay for the same amount of time and then repeat. Gradually start contracting and relaxing for a longer duration. Try to work for a minimum of 20 repetitions daily.

Belly Breathing

Sit cross-legged on the floor or a flat surface. Support your back against a wall or something else. Put your hands on your belly. Keep your back and shoulders still and start breathing through your nose while expanding your belly. Feel the expansion of the belly with your hands. Gradually start exhaling through your mouth while squeezing your abdomen in towards your spine. In yoga, this is also known as ujjayi breathing or ujjayi pranayama. This breathing technique will strengthen both your abdominal and pelvic floor muscles.

Cat and Cow

Get down on all fours with wrists under your shoulder and knees hip-width apart. Inhale and draw your navel in towards your spine. Your body should resemble the way a cat stretches. Hold the breath for a few seconds and then release while tilting your pelvis upwards. This is an excellent posture to improve your core and pelvic muscles.

Squat

Hold on to a fixed object like a pole or chair. Stand with your feet hip-width apart. Keep your weight on your heels and lower your body to a deep squat. Hold on for a while and gradually rise. Repeat this minimum of five times.