If you're pregnant or planning to get pregnant, you can start doing pelvic floor exercises straight away.
The exercises will lower your risk of experiencing incontinence after having your baby and will keep everything nice and tight again! I did these throughout both my pregnancies from start to finish and continue doing them as part of my training regime. -
Pelvic Floor Exercises are not just for women. Men benefit from them too!!!
Pelvic floor exercises strengthen the muscles around your bladder, private area, and back passage.
Strengthening your pelvic floor muscles can help stop incontinence & treat prolapse.
To strengthen your pelvic floor try these easy steps - these are just two of the different exercises; Kegels and Bridges:
Sit comfortably and squeeze the muscles 10-15 times in a row.
Don't hold your breath or tighten your stomach, buttock or thigh muscles at the same time.
When you get used to doing kegels, you can try holding each squeeze for a few seconds.
Every week, you can add more squeezes, but be careful not to overdo it and always have a rest between sets of squeezes.
After a few months, you should start to notice the results. You should carry on doing the exercises, even when you notice them starting to work.
Start by laying on your back with your knees bent, keeping your feet about a fist distance apart. Then flex your lower abdominal muscles and lift your hips off the ground slightly. Your buttocks should barely be off of the floor and you should keep your inner core muscles flexed. Hold for 3 seconds and slowly return your hips to the ground.
Repeat 3 times. Work toward doing 3 sets of 10. Once you can do 3 sets, start increasing repetitions to 10 per set.
Try not to turn your head while your hips are lifted, as this can strain your neck.
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