Pelvic Floor Exercises: Why They Matter During Pregnancy

10 December 2024

Hey there, mama-to-be! Pregnancy is a magical time, isn't it? Your body is working overtime creating life, and while you're glowing (most days), you're also navigating all the wild changes happening inside you. One of the areas often overlooked during this time is your pelvic floor. Heard of it? If not, no worries—you’re about to become an expert!

In this article, we’re diving into pelvic floor exercises, why they’re super important during pregnancy, and how they can make a world of difference for you before, during, and after childbirth. Trust me—it’s a game-changer, and your body will thank you for it.

What is the Pelvic Floor, Anyway?

Let’s start with the basics. Your pelvic floor is a hammock-like group of muscles and tissues located at the bottom of your pelvis. Think of it as the foundation of your core. It supports vital organs like your bladder, uterus, and rectum, and it plays a big role in controlling urination, bowel movements, and even sexual function.

During pregnancy, your pelvic floor has to work harder than ever (seriously, it deserves a gold medal). Why? Because it’s supporting the extra weight of your growing baby, amniotic fluid, and the changes happening in your body. Without a strong pelvic floor, things can get a bit, well, leaky. Yep, we’re talking about accidental peeing when you laugh or sneeze—totally common, but exercises can help prevent that!

Why Are Pelvic Floor Exercises Important During Pregnancy?

Let me put it this way: if you were training for a marathon, you’d prep your muscles, right? Well, giving birth is like the ultimate marathon, and your pelvic floor is part of the team! Here are some key reasons why pelvic floor exercises should be your new BFF during pregnancy:

1. Prevents Incontinence

Ever had to cross your legs before sneezing? That’s your weak pelvic floor talking. During pregnancy, as the baby grows, there’s added pressure on your bladder. Strengthening these muscles can help minimize (or prevent) those awkward moments of leaking urine.

2. Supports Delivery

A strong and flexible pelvic floor can make labor and delivery smoother. Think of it like stretching before a workout—it helps reduce the risk of tearing and speeds up recovery.

3. Reduces the Risk of Prolapse

Here’s something no one tells you: pregnancy increases the risk of pelvic organ prolapse, where your pelvic organs drop lower than they should. Keeping these muscles toned can help keep everything in its proper place.

4. Eases Discomfort

Feeling pressure or heaviness "down there"? That’s normal, but you don’t have to suffer! Pelvic floor exercises can help reduce that achy, heavy feeling and make pregnancy more comfortable.

5. Speeds Up Recovery Postpartum

After childbirth, your pelvic floor will need some TLC. If you’ve been doing the work during pregnancy, you’ll bounce back quicker postpartum.

How to Find Your Pelvic Floor Muscles

Before we get into the exercises, you need to locate your pelvic floor muscles. Don’t worry—it’s not as tricky as it sounds.

Next time you’re peeing (stay with me here), try stopping the flow midstream. Got it? Those are your pelvic floor muscles! But don’t make this a habit—it’s just to locate them. Once you’ve identified the area, you’re ready to start the exercises.

The Best Pelvic Floor Exercises for Pregnancy

Now for the fun part—exercises! These moves are easy to do and can be done pretty much anywhere (hello, multitasking). Here are the top pelvic floor exercises for pregnancy:

1. Kegels

Kegels are like the MVP of pelvic floor exercises. They’re simple, convenient, and super effective.

Here’s how to do them:
1. Sit or lie down in a comfortable position.
2. Squeeze and lift your pelvic floor muscles, as if you’re trying to stop urine flow.
3. Hold the squeeze for 5 seconds, then relax for 5 seconds.
4. Repeat 10 times. Gradually work up to holding the squeeze for 10 seconds.

Tip: Don’t hold your breath or tighten your stomach, butt, or thighs. It’s all about those pelvic floor muscles.

2. Pelvic Tilts

Pelvic tilts not only work your pelvic floor but also help relieve lower back pain (a common pregnancy woe).

Here’s how to do them:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Flatten your back against the floor by gently tilting your pelvis upward.
3. Hold for 5 seconds, then release.
4. Repeat 10–15 times.

This move can also be done on hands and knees if lying on your back is uncomfortable.

3. Bridge Pose

This yoga-inspired move is great for both strengthening and stretching.

Here’s how to do it:
1. Lie on your back with your knees bent and feet hip-width apart.
2. Lift your hips toward the ceiling while squeezing your glutes and pelvic floor.
3. Hold for 5 seconds, then lower back down slowly.
4. Repeat 8–10 times.

4. Squats

Squats are amazing because they target not only your pelvic floor but also your glutes, thighs, and core.

Here’s how to do them:
1. Stand with your feet shoulder-width apart.
2. Slowly lower your body as if you’re sitting in a chair.
3. Keep your chest lifted and your knees behind your toes.
4. Engage your pelvic floor muscles as you rise back up.
5. Repeat 10–15 times.

Tips for Safe and Effective Pelvic Floor Exercises

Before you jump in, here are a few things to keep in mind:

- Start Early: The sooner you begin, the better. But don’t worry—starting later in your pregnancy is still beneficial.
- Be Consistent: Aim to do these exercises daily. Think of it as brushing your teeth but for your pelvic floor!
- Listen to Your Body: If something feels off or uncomfortable, stop and consult your doctor.
- Combine with Breathing: Deep, controlled breathing can enhance the effectiveness of your exercises and help you relax.

Common Myths About Pelvic Floor Exercises

Let’s clear up some misconceptions:

- “I don’t need them if I’m having a C-section.” False! Pregnancy itself puts strain on your pelvic floor, so these exercises are helpful no matter how you deliver.
- “I only need to do them during pregnancy.” Nope! Keep these muscles in shape even after the baby arrives for long-term benefits.
- “I’ll know if my pelvic floor is weak.” Not necessarily. Some issues, like prolapse, may not show symptoms right away.

When to Seek Professional Help

If you’re struggling with pelvic floor exercises or you’re dealing with symptoms like pain, constant leakage, or a feeling of heaviness, it’s worth seeing a pelvic health physiotherapist. They can create a personalized plan for you and ensure you’re doing the exercises correctly.

Conclusion: Take Care of Your Pelvic Floor, Mama!

So, there you have it! Pelvic floor exercises are a small but powerful way to prepare your body for pregnancy, childbirth, and beyond. They don’t take much time, and the benefits are huge—from preventing leaks to making delivery easier. Plus, you can do them in your PJs while binge-watching your favorite shows. No excuses, right?

Your pelvic floor deserves some love, so start today. Trust me, your future self will give you a standing ovation (with no leaks involved!).