What Entails a Pelvic Floor
A pelvic floor is made up of tissue and muscles that a woman’s bowel, womb and bladder. The pelvic floor enables a person to control the bowel and bladder.
There is need for pelvic floor exercises as this:
- Helps women with incontinence issues
- Enables the body to cope with the baby’s growing weight
- Encourages faster healing after birth
Example of Pelvic Floor Exercises
These are such as:
- Kegels – this is a good example of strengthening your pelvic floor muscles by relaxing and contracting them. Kegels benefits you if you are experiencing leakage during a cough, a sneeze or while walking.
- Squats – Here is another exercise that may improve your pelvic floor.
- Bridge -This is an exercise that activates the pelvic floor and engages the lower back and hip muscles as well.
- Tabletop – This is a move that engages the legs and by adding a slit, the exercise activates the pelvic floor, hips and buttocks.
- Birddog – This is also an interesting exercise that involves the entire body thus making you engage all muscles including the pelvic floor.
Beneficial Abdominal Exercises
It’s important to exercise during pregnancy, it is advisable to consult your doctor before going ahead with the workout. Below are recommendable abdominal exercises.
- Sitting knee lift – With the help of a stable chair, this exercise will help to improve your abdominal muscles.
- Standing Pelvic Tilt– This exercise assist to reduce back pain during pregnancy as well as improves your posture.
- Side lying leg lift – This safe exercise supports both your lower back muscles and buttocks.
Healthy Habits That You Should Consider During Pregnancy
It’s a good idea to keep a check on your health during pregnancy. There are various ways that you should pick up healthy habits. These include:-
- Eating nutritious foods such as fruits, vegetables, foods rich in calcium and whole grains.
- Taking a lot of water
- Ensuring that you visit your health practitioner for regular antenatal care
- Avoiding smoking and alcohol consumption
Disclaimers:
Please note that this content is intended for educational purposes only, and should not be substituted for medical advice from your doctor.
Content intended for educational purposes only, and should not be substituted for medical advice from your doctor
Be careful when using any products mentioned on this website. We hold no regulations for such products or their providers.
Last reviewed March 2019
Sources: livescience, continence, parenting.firstcry, healthline
