Pregnancy is a miraculous time in a woman’s life, but it can also come with its own set of challenges. One of these challenges is a weakening of the pelvic floor muscles, which can lead to a host of problems.

In this article, we’ll explore why strengthening your pelvic floor is essential during pregnancy and how you can do it.

What is the Pelvic Floor?

The pelvic floor is a layer of muscles that support the pelvic organs, including the bladder, uterus, and rectum.

These muscles are responsible for controlling urine and fecal flow, maintaining bowel and bladder continence, and facilitating sexual function.

Why is Pelvic Floor Strengthening Essential for Pregnancy?

During pregnancy, the pelvic floor muscles are put under increased stress due to the weight of the growing fetus.

As a result, the pelvic floor muscles can become weakened and stretched, which can lead to a range of issues such as incontinence, pelvic organ prolapse and sexual dysfunction.

Strengthening your pelvic floor muscles during pregnancy can reduce these risks and help you prepare for childbirth. Strong pelvic floor muscles will also aid in your postnatal recovery.

What are the Benefits of Pelvic Floor Strengthening during Pregnancy?

There are a number of benefits to strengthening your pelvic floor muscles during pregnancy, including:.

Reduced risk of incontinence
Reduced risk of pelvic organ prolapse
Improved sexual function
Faster postnatal recovery

What Exercises can I do to Strengthen My Pelvic Floor?

There are a few exercises you can do to strengthen your pelvic floor muscles. These include:.

Kegels – this exercise involves squeezing and holding your pelvic floor muscles for a few seconds, then releasing them. Start with five repetitions and gradually build up to doing ten or more at a time.
Bridges – lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and hold for a few seconds before lowering them back down. Repeat this exercise five times.
Squats – stand with your feet hip-width apart and your toes pointing forward. Squat down as though you were sitting in a chair, keeping your knees behind your toes. Repeat this exercise five times.

How Often Should I do Pelvic Floor Exercises?

You should aim to do pelvic floor exercises at least three times per day, and more if possible.

Try to incorporate them into your daily routine, for example, during commercial breaks while watching TV, while brushing your teeth or while waiting in line at the grocery store.

When Should I Start Doing Pelvic Floor Exercises?

You can start doing pelvic floor exercises as soon as you find out you’re pregnant. It’s important to make them a regular part of your routine throughout your pregnancy, as well as after you have given birth.

Conclusion

Strengthening your pelvic floor muscles is essential during pregnancy. Not only can it reduce your risk of incontinence, pelvic organ prolapse, and sexual dysfunction, but it can also aid in your postnatal recovery.

Make sure to incorporate pelvic floor exercises into your daily routine, starting as soon as you find out you’re pregnant.