Pelvic Floor Workout Pregnancy

More tips for exercise during pregnancy.

Pelvic floor workout pregnancy.

During your pregnancy your pelvic floor muscles will loosen due to hormonal changes in your body. Doing pelvic floor exercises will strengthen these muscles and help you control any accidents. They are exercises that you can do to make the muscles of your pelvic floor stronger. Prolonged bouncing as this can overstretch the pelvic floor muscles.

Once you know how to do kegel exercises you can do them anytime and anywhere. This loosening along with your growing baby pressing on your bladder may cause you to leak urine when you cough laugh sneeze or exercise. These pregnancy pelvic floor exercises and abdominal exercises designed by former fit pregnancy fitness editor teri hanson and based on the tupler technique will also teach you how to work the. Inhale relax the abs and pelvic floor exhale repeat contraction.

These pregnancy workouts are a great place to start. Pregnancy and childbirth can cause the pelvic floor muscles to weaken and so can other factors like age obesity heavy lifting and chronic coughing. Pelvic floor exercises can also prevent prolapse which is where the pelvic organs drop down into the vagina hay smith and dumoulin 2006. Exercise should make you feel good gently increase your fitness and be fun.

Doing pelvic floor muscle exercises kegels from early pregnancy onwards can stop those accidental wees in late pregnancy and within six months of childbirth. Pregnancy pelvic floor exercises. Waiting in line at the shops. If any exercise causes pain stop it immediately or advise the instructor if you are in a class.

Hay smith et al 2008. Do 2 sets of 8 to 15 repetitions of 3 to 5 second holds. Pelaez et al 2013. Practicing these exercises will help you feel connected to what happens inside your body as well as increase your strength and resistance to prevent problems related to this area.