0

Your Cart is Empty

June 22, 2022

If you didn’t know about the pelvic floor muscles before, you sure do after pregnancy and childbirth! The pelvic floor muscles might be the most discussed area of the body - other than your growing bump - during pregnancy and it’s crucial that we’re familiar with their purpose.

In this post, you’ll get a complete guide to the pelvic floor muscles - what they are, where they are, what they do, and how to take care of them. By simply reading this post, you’ll be well on your way to avoid peeing when you laugh, cough, run, sneeze...you know, all of those day-to-day unavoidable things! 

What are your pelvic floor muscles and what do they do?

Your pelvic floor muscles are like a hammock of muscles that run between the pubic bone, at the front of the body, to the tailbone, at the back of the body.

Our pelvic floor muscles support the uterus, bladder, and bowel and can become weakened during pregnancy and childbirth.

Their job is to control your bladder and bowel movements, which is why it’s crucial to take the necessary steps to keep them strong and functioning at their best. You’ll feel them working if when you squeeze to stop the flow of urine whilst peeing - this is your pelvic floor muscles engaging.

When our pelvic floor muscles become weak - which can happen as an effect of pregnancy, childbirth, injury, or age - we risk peeing (and in particularly bad cases, pooping) without control.

How can we strengthen the pelvic floor muscles 

Now that we know what the pelvic floor muscles are and why they’re so important, you’re probably wondering about the best ways to keep them healthy and strong.

The great news is that it’s really easy to start strengthening your pelvic floor muscles - and even better, you can do it from anywhere! Follow this simple exercise to start strengthening your pelvic floor muscles both before and after pregnancy:

  1. Squeeze your pelvic floor muscles as though you’re trying to stop the flow of urine.
  2. Hold for 10-15 seconds.
  3. Release for 5-10 seconds.
  4. Repeat 10-15 times.

Practice this several times a day to start rebuilding the strength in this area of your body. You might like to attach it to an activity you do frequently, such as making a hot drink or going to the bathroom.

Don’t practice this activity whilst peeing as it’s not healthy to consistently stop the flow of urine, but you might like to try it a couple of times just to locate the muscles and get familiar with the feeling.

Another option is to invest in a pelvic floor trainer - such as Elvie. These are designed to make pelvic-floor training even easier!

The takeaway

Keeping your pelvic floor muscles healthy can help you to go confidently about your day without the worry of problems related to a weak bladder.

Practice these every day, at least twice a day, to maintain and build strength in the pelvic floor muscles.


Leave a comment

Comments will be approved before showing up.


Also in Blogs

How to boost kids imagination & creativity
How to boost kids imagination & creativity

September 04, 2023

Imagination is an essential part of childhood, an amazing skill that we can take for granted, that can turn the most mundane situation into the biggest adventure. Here are 7 ways you can boost their creativity.
Read More
Teaching life skills: A parents guide to preparing kids for life
Teaching life skills: A parents guide to preparing kids for life

August 15, 2023

In the journey ofparenting, one of the most crucial responsibilities is equipping yourchildren with essential life skills. These skillsempower them to navigatelife's challenges Read More
Finding Your Motivation: Starting with Kegel Training
Finding Your Motivation: Starting with Kegel Training

July 19, 2023

Pelvic floor issues can be a challenging and often embarrassing problem for many women. Kegel exercises can be a powerful solution. However, finding the motivation to start and stick to a Kegel training routine can be tough.

In this blog post, we'll explore some effective strategies to help you get motivate...

Read More