Lifestyle•Sep 18, 2024

How To Strengthen Pelvic Floor During Pregnancy

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Pregnancy is a time of extraordinary change for a mama, both emotionally and physically. As your body adapts to start growing a new life, it’s essential to show some love and attention to your pelvic floor. This might not be the first thing on your mind, but trust us, these muscles are game-changers for a smoother pregnancy and birth experience.

What is the Pelvic Floor?

Let’s start with the basics—what exactly is the pelvic floor? Imagine a group of muscles that forms a supportive hammock at the bottom of your pelvis. These muscles are the unsung heroes of your core, supporting essential organs like the bladder, uterus, and bowel. They also help stabilize your core and control your bladder and bowel functions.

During pregnancy, as your baby grows, these muscles are under more pressure than ever. This makes it vital to keep them strong, flexible, and ready to adapt to all the changes in the months ahead.

Why Pelvic Floor Strength is Crucial During Pregnancy

So, why all the fuss about pelvic floor strength? Well, these muscles are your body's natural support system, especially during pregnancy. A strong pelvic floor can help prevent common issues like urinary incontinence and pelvic organ prolapse.

Plus, it plays a significant role during labor, aiding in the delivery process. By keeping your pelvic floor in shape, you're not just preparing for a smoother childbirth—you’re also setting the stage for a quicker, more comfortable recovery postpartum. This is why we created TSS Mama, a series of pregnancy workouts that includes our Prenatal Program, which has classes specifically for prenatal mamas to help strengthen their pelvic core.

How to Strengthen Pelvic Floor During Pregnancy

Now that we understand the importance of a strong pelvic floor, let’s dive into the how. Strengthening your pelvic floor during pregnancy doesn’t have to be complicated. With a few targeted pelvic floor exercises in pregnancy, you can help these muscles support you throughout your pregnancy and beyond. In our Prenatal Pelvic Floor Program, you can find a collection of classes specifically designed to strengthen and lengthen your pelvic floor, manage intra-abdominal pressure, and prepare for labor. These classes also focus on reducing the risk of diastasis recti and other postpartum issues, ensuring you’re well-supported every step of the way. Let’s dive into some of the exercises that you’ll find in this program.

Key Pelvic Floor Exercises

When it comes to strengthening your pelvic floor, consistency and the right exercises are essential. Here are some of the most effective pelvic floor exercises for pregnant women:

Pelvic Tilts

Pelvic tilts are a gentle yet effective way to engage your pelvic floor while also working your abdominal muscles. Start by lying on your back with your knees bent and feet flat on the floor. As you exhale, gently tilt your pelvis upward, tightening your pelvic floor muscles. Hold for a few seconds, then release. This exercise is perfect for early mornings or winding down at night—it’s easy on the body but mighty in benefits.

Bridge Pose

Another great exercise for your pelvic floor is the bridge pose. This one strengthens your pelvic floor as well as your hips and glutes. Begin by lying on your back with your knees bent and feet hip-width apart. Slowly lift your hips toward the ceiling as you engage your pelvic floor and glutes. Hold for a few breaths before gently lowering back down. It’s a simple move with powerful results, helping to keep your pelvic floor strong and supportive.

Table Top

Table top is a foundational exercise that helps activate and lengthen your pelvic floor, promoting stability and strength throughout your core during pregnancy. Kneeling with hands underneath your shoulder, start with an inhale, expanding through your diaphragm and lengthening your pelvic floor. On the exhale, lift all four corners of your pelvic floor and wrap your transverse abdominals. Repeat several times.

Bird Dog

Bird dogs help engage your pelvic floor while improving balance and core coordination. Begin in table top and inhale, expand through your diaphragm, and lengthen the pelvic floor. On the exhale, lift all four corners of your pelvic floor, wrap your transverse abdominals, and extend the opposite arm and leg. Repeat this flow several times.

How Often Should You Perform These Exercises?

Consistency is key when it comes to pelvic floor exercises while pregnant.

Ideally, you should aim to do these exercises at least three times a week, but even daily practice can be incredibly beneficial. The great thing about pelvic floor exercises is that they can be done anytime, anywhere—whether you’re catching up on your favorite show, lying in bed, or even during your weekly yoga class.

Just remember, like any other muscle group, your pelvic floor also needs rest, so listen to your body and give it the downtime it needs. Also, because the first three months of your pregnancy can be sensitive, make sure to find the proper workouts for first-trimester pregnancy to ensure you are keeping both you and your baby safe.

Common Mistakes to Avoid

While pelvic floor exercises are generally straightforward, there are a few common mistakes to watch out for:

Holding your breath: Ensure steady breathing during exercises to prevent unnecessary strain.
Over-tightening abdominal muscles: Avoid putting extra pressure on your pelvic floor by tightening your abdominal muscles too much.
Over-exercising: Be cautious not to overwork your muscles during pregnancy workouts. Over-exercising can lead to fatigue and discomfort.
Ignoring your body’s signals: Focus on gentle, controlled movements and always listen to your body to avoid injury or discomfort.

Benefits of a Strong Pelvic Floor During Pregnancy

Now that we’ve covered how to strengthen the pelvic floor during pregnancy, let’s talk about the benefits. A strong pelvic floor is like having a solid foundation—it supports your body through the ups and downs of pregnancy.

1. Improved Bladder Control

One of the most immediate benefits of a strong pelvic floor is improved bladder control. As your baby grows, the pressure on your bladder increases, which can lead to stress incontinence (those little leaks when you laugh, sneeze, or cough). By keeping your pelvic floor muscles strong, you can significantly reduce the risk of this happening.

2. Reduced Risk of Pelvic Floor Dysfunction Postpartum

Another significant benefit is the reduced risk of pelvic floor dysfunction after childbirth. A well-conditioned pelvic floor can bounce back more quickly postpartum, lowering the risk of issues like pelvic organ prolapse or chronic pelvic pain. Think of it as giving your body the best possible head start for recovery after your baby arrives.

Additional Tips for Maintaining Pelvic Floor Health

Maintaining a healthy pelvic floor goes beyond just exercise. Here are a few additional tips to keep these crucial muscles in top shape during pregnancy:

Importance of Proper Posture

Good posture isn’t just about looking poised—it’s also vital for pelvic floor health. When you maintain proper posture, you reduce unnecessary strain on your pelvic muscles. Whether you’re sitting, standing, or walking, try to keep your spine neutral, your shoulders relaxed, and your pelvis aligned.

When to Seek Professional Help

While pelvic floor exercises are generally safe and beneficial, it’s essential to know when to seek professional help. If you’re experiencing significant pelvic pain, incontinence, or any other symptoms that concern you, don’t hesitate to reach out to a pelvic floor physical therapist or your healthcare provider. They can provide tailored advice and exercises that suit your individual needs.

Strengthening your pelvic floor during pregnancy is one of the best things you can do to support your body through this incredible journey. By incorporating these exercises into your routine and paying attention to your pelvic health, you’re setting yourself up for a healthier, more comfortable pregnancy and postpartum recovery. Remember, your pelvic floor is your body’s foundation—keep it strong, and it will support you every step of the way.

At The Sculpt Society, we’re here to support you with tailored prenatal programs that focus on keeping your body strong and ready for every phase of your pregnancy. Join the TSS community and explore our postpartum program to continue nurturing your body after your little one arrives.

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