Doing pelvic floor exercises regularly will help prevent you accidentally leaking wee when you cough or strain, both during your pregnancy and after your baby is born.
Slow squeeze pelvic floor exercise
This exercise will help support the organs in your pelvis and your growing baby.
You may not be able to hold this squeeze for long at first, but keep building up the time and make sure you always release it slowly.
Slowly tighten your pelvic floor, lifting the muscles inwards and upwards.
Continue lifting up through your pelvis and into your tummy.
Try to hold it for 4 seconds, then release slowly.
If you find you struggle to hold the squeeze for this long and there’s nothing left to release, try holding it for less time at first and working up to 4 seconds.
Gradually increase the length of the hold. Make sure you always have some of the squeeze left to release and that you’re able to release slowly at the end of the exercise.
Quick squeeze pelvic floor exercises
This exercise will help make you less likely to wet yourself!
Tighten and lift your pelvic floor in one quick contraction, squeezing the muscles inwards and upwards.
Pause before releasing slowly.
Relax fully at the end.
Try to perform each repetition with the same speed and strength as the first.
Remember to breathe normally when you’re doing your pelvic floor exercises.
How often should I do my pelvic floor exercises?
Once you get used to doing them, start off with 5 squeezes 5 times a day. Increase this to 10 squeezes 5 times a day if you can. Try to do a mixture of slow and quick squeezes.
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