Lifestyle

5 Simple Exercises To Strengthen Your Pelvic Floor Muscles

pelvic floor exercise

They say that you lose all your embarrassment once you’ve had a baby (what between the pregnancy flatulence and actually giving birth) but that doesn’t entirely save those blushes when dealing with a weak bladder post-partum. A common complaint between women who’ve recently had a baby is a noticeable weakness in their pelvic floor muscles which can affect bladder control and also reduced sensation when having sex.

Like any other aspect of your post-pregnancy body, there are exercises you can do to target your pelvic floor muscles to regain their strength and return itself to its former glory. Take a look at these Kegel exercises to strengthen pelvic floor.

Squeeze In

The most common exercise to strengthen your pelvic floor muscles is to squeeze, squeeze, squeeze! Squeeze up and inwards in the muscles around your bum and vagina (you will feel these when you’re going to the toilet). First you can do these exercises quickly, tightening and relaxing in quick succession and then you can hold the muscles for up to 10 seconds at a time. You can do these in sets of 10 and you can do them throughout the day as they’re easy enough to do at your desk, on the sofa, wherever.

Pause On The Loo

Try and stop the flow of urine while you’re on the toilet for just a few seconds. Though be careful not to do this too often as you can disrupt the flow of your bladder and potentially cause a urinary-traction infection.

Lie Down

You’ll be delighted to learn that these exercises are also effective done whilst lying down. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale focusing on your pelvic floor and lift your hips. Hold yourself raised for 10 seconds and repeat.

Do Your Squats

Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor and repeat.

Jump For It

Do a regular jumping-jack action and engage your pelvic floor while you’re jumping. Do this for one minute and rest then try and repeat for three sets.

Prepare For Birth

Pelvic floor exercises can be a great way to get ready for the birth of your little one. Support your preparations with our Push Partner Perineum Oil! Expertly formulated by our dermatologists, our lightweight, silky perineum oil is designed to be used from weeks 34 in pregnancy to help encourage the skin around your perineum to stretch more easily during labour. Clinically proven* to help increase skin’s elasticity to help keep Mama’s skin supple and soft for when she is ready to push, push, push this fragrance-free perineum rub is charged with a blend of natural oils including Coconut Oil and Sweet Almond Oil to help Mama relax and ease the massage process.

*Tested in an independent clinical trial

Have you tried baby massage to help bond with your little one? Check out our expert guide, here!



Ariana

Ariana

Writer and expert