Pelvic floor exercises are great during pregnancy and beyond. Really, most exercises during pregnancy have loads of benefits. But unfortunately, some women are never told about them or don’t know what they are. Let’s being with some basics.
This post contains some affiliate links (which means if you make a purchase after clicking a link I will earn a small commission but it won’t cost you a penny more)! Click here for our full disclosure.
If you’re looking for a prenatal workout program you can follow along with, I suggest checking out this program. It’s designed just for pregnant moms to get fit, stay fit and have an easier time with labor and birth.
What Are Pelvic Floor Exercises?
Pelvic floor exercises are exercises that keep your muscles toned within your pelvic region. They are usually done while lying on your back on the floor but can be done sitting as well. Sometimes you will hear people call them kegels.
Why Are Pelvic Floor Exercises Important?
Pelvic floor exercises are important during pregnancy because there is added pressure in the abdomen that can cause strain on your pelvic floor muscles.
Without proper care, these muscles can become weak. Weak pelvic floor muscles can cause urinary leaking and other problems after childbirth.
The pelvic floor muscles are important for the following:
- Supporting your spine and posture
- Having good bladder control
- Help you enjoy sexual intercourse
- Support your internal organs like your bladder, uterus and intestines.
Where Are My Pelvic Floor Muscles Located?
Your pelvic floor is located at the base of your pelvis and is the body of muscles that attach to your coccyx or tailbone in the back and to your pelvic region in the front. These muscles then attach to the sides of your pelvis where you sit.
How to Find My Pelvic Floor Muscles?
Finding your pelvic floor muscles can be done in a variety of ways. You use your pelvic floor muscles when you stop your urinary flow mid-stream. Be cautious though, doing this too often can lead to bladder problems.
Try the Squeeze.
To work your pelvic floor muscles, simply lie down or sit with knees slightly apart. Hold your anal region as if you are stopping yourself from breaking wind, then squeeze your vaginal region for one to two seconds. Then, release. This allows you to work your muscles even while watching television.
You will want to do this several times until your muscles become weak. If holding for one to two seconds is too easy, try holding for 6-10 seconds and work your muscles daily.
If you want to try other exercises you can do a few specific yoga poses that strengthen pelvic muscles as well.
Remember, the pelvic floor muscle workout routine is not about quantity. It is much better to focus on quality and doing a few rather than rushing through them. Take your time, feel your body and make sure you are getting the results you desire.
While pregnant, it is a good idea to do pelvic floor exercises three times a day. There are many tools out there to help you keep track. In fact, there is even an app for that. Elvie is a great app that helps you train your pelvic floor daily and helps you record your progress. Make sure you keep track of them and this will aid in a healthy delivery and post-partum experience.
P.S If you’re looking for some extra help during your pregnancy, you should check out this prenatal workout program. It’s made just for pregnant moms looking to get fit and have an easier birth!
Articles You May Also Like
Postpartum Snacks to Pump Up Your Milk Supply While Shedding the Baby Weight
Why you need to walk a lot during pregnancy
11 Must have items for your hospital birth bag
Do you really need a birthing class?
Conquer your fear of giving birth