The essential pelvic floor workout for pregnancy
Exercising your pelvic floor muscles becomes especially important if you’re having a baby.
It is recommended that all women perform pelvic floor exercises, also called Kegel exercises, every day of their lives to prevent weakness and improve strength. The good news is that they are very easy and require no special equipment.
How to do Kegels
- Sit, stand, lie on your back with your knees bent or kneel on your hands and knees.
- Focus on tightening the muscles you would use to stop yourself from urinating or passing wind. (If you can’t feel them you can seek help from a women’s health physiotherapist who will get you started.)
- Tighten these muscles as strongly as you can for 3 to 5 seconds. You should feel a definite lifting up inside and a feeling of release when you relax. Hold longer up to 8 seconds if you are able to.
- Repeat up to 10 times, resting a few seconds between each squeeze.
- Squeeze and lift your pelvic floor muscles as strongly and quickly as you can, without holding on and resting a few seconds between each squeeze.
- Repeat 10 or 20 times.