When you’re pregnant, there’s a lot going on in your body – not least the extra pressure your growing baby puts on your pelvic floor muscles. These are the muscles that support your bladder, bowel and womb. Keeping them strong during pregnancy isn’t just about preventing leaks (although that’s a big part of it!) – it can also make a real difference to your recovery after birth.
You won’t be surprised to read that your pelvic floor goes through a lot during birth, but pregnancy itself also has a big impact. Hormonal changes related to pregnancy make your tissues more stretchy, which is great for birth, but not so great for muscle tone. Then there’s the weight of your baby pressing down, which can weaken the muscles even more. That’s why it’s so important to give your pelvic floor some attention and TLC – and pelvic floor exercises are the perfect way to do that.
Pelvic floor exercises (sometimes called Kegels) involve tightening and lifting the muscles around your vagina and back passage, holding for a few seconds, and then relaxing. Doing these exercises regularly can help you:
- Reduce the risk of leaks (incontinence) during and after pregnancy
- Support your growing bump
- Improve your recovery after birth
- Enhance sexual satisfaction postnatally
Now it’s never too early or too late to start. If you’re unsure how to do them properly, ask your midwife – they’ll be happy to guide you. Antenatal classes such as the Nowbaby course also cover this and can provide you with the in depth information and confidence to fit these exercises into your daily routine.
Once you know how to do them, try and get into the habit of doing them daily – you may find it helpful to link the exercises to daily habits – like doing them whilst watching TV, brushing your teeth or on your commute into work. Little and often is the key.
And remember, you don’t have to do this alone. Your midwife, GP, or a physiotherapist can offer support if you’re struggling. You’re not expected to be an expert overnight – it’s all about small steps.
Why not join one of our online antenatal classes? They’re a great way to learn about pregnancy, birth and beyond – including practical exercises like this.
