Pelvic Floor Strengthening:

The top 5 exercises for Pregnancy and Postpartum

Pelvic floor strengthening during pregnancy and postpartum is vital for maintaining stability, reducing discomfort, and aiding in a smoother recovery. Here are five effective exercises, along with two bonus moves, to help you stay strong and supported.

1. Pelvic Tilts

• How to Perform: Lie on your back with knees bent and feet flat on the floor. Engage your abdominal muscles as you gently press your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10-15 times.
• Why It Helps: This move strengthens the lower abdominal muscles, supports the spine, and helps alleviate lower back pain.

2. Kegels

• How to Perform: Imagine you're trying to stop the flow of urine. Squeeze and lift your pelvic floor muscles, holding the contraction for 5-10 seconds. Release and repeat 10-15 times. Do these several times throughout the day.
• Why It Helps: Kegels are essential for strengthening the pelvic floor muscles, which support the bladder, uterus, and bowels. They also help prevent incontinence.

3. Bridge Pose

• How to Perform: Lie on your back with knees bent and feet hip-width apart. Press through your heels as you lift your hips toward the ceiling, squeezing your glutes. Hold for 5-10 seconds, then lower back down. Repeat 10-15 times.
• Why It Helps: This exercise strengthens the glutes, hamstrings, and lower back while stabilizing the pelvis, essential for supporting your changing body.

4. Cat-Cow Stretch

• How to Perform: Begin on your hands and knees. Inhale as you arch your back and lift your head (Cow Pose), then exhale as you round your spine and tuck your chin (Cat Pose). Repeat this gentle flow 10-15 times.
• Why It Helps: This stretch increases flexibility in the spine and pelvis, easing tension and improving mobility.

5. Side-Lying Leg Lifts

• How to Perform: Lie on your side with legs straight. Slowly lift your top leg as high as possible while keeping it straight, then lower it back down. Repeat 10-15 times on each side.
• Why It Helps: Strengthening the hip abductors, this exercise stabilizes the pelvis and improves balance, essential for supporting your body during and after pregnancy.

Bonus Exercises

6. Wall Squats

• How to Perform: Stand with your back against a wall, feet hip-width apart. Slowly slide down the wall until your knees are at a 90-degree angle. Hold the position for 10-15 seconds, then slide back up. Repeat 10-15 times.
• Why It Helps: Wall squats strengthen the quadriceps, hamstrings, and glutes, helping to support the pelvis and improve overall leg strength.

7. Seated Ball Squeeze

• How to Perform: Sit on a chair with your feet flat on the floor, holding a small exercise ball or pillow between your knees. Squeeze the ball with your inner thighs, hold for 5-10 seconds, then release. Repeat 10-15 times.
• Why It Helps: This exercise targets the inner thighs and pelvic floor, providing extra support for the pelvis.