Pelvic Floor Muscles and its Exercises for Pregnancy
                     Pelvic Floor Muscles and its Exercises for Pregnancy
Pelvic Floor Muscles 
• Pelvic floor muscles are the 
layer of muscles that stretches 
from the front of the pubic bone 
to the back of the spine. 
• They provide support to the 
urinary bladder, uterus, controls 
the bowel movements and also 
helps during the time of 
delivery. 
•  If these pelvic floor muscles 
become weak then it may 
become difficult for a woman to 
control both the urinary system 
as well as the bowel movements
Pelvic Floor Muscles 
• By doing pelvic floor 
exercise during pregnant 
woman can strengthen her 
muscles. Pelvic 
floor muscle exercise will 
help the body to cope up 
with the developing baby. 
• Fit and healthy muscles 
will help in easy birth and 
reduces stress after 
pregnancy.
Pelvic Floor Muscles 
• It is very important that 
you must keep your pelvic 
floor muscles strong 
because the hormonal 
changes after menopause 
may cause problems to the 
pelvic floor muscles. 
• If it happens then the 
uterus, bladder or bowel 
may sag down and is 
pushed towards the walls 
of the vagina.
Causes of Weakening of Pelvic Muscles
• Pregnancy and giving 
birth of a baby creates 
stretch in the pelvic 
floor muscles.
•  Due to this stretch 
the muscles gets weak 
and unable to provide 
support to the pelvic 
organs.
How to Find Pelvic Floor Muscles?
      Imagine and try yourself to 
stop the flow of your urine. 
You may feel like closing 
and lifting up both the front 
and the back passages. It 
seems to easy but while 
finding those muscles you 
have to keep in mind that:
• You must not pull your 
tummy in.
• Should not squeeze both 
the legs together
• Do not hold your breath
How the Pelvic Floor Exercise will Help?
• If you perform the pelvic 
floor exercises, then it will 
help you to protect from 
leaking your pee.
• When the pelvic muscles 
become strong it will help 
to support the weight of 
pregnancy and quickly 
heal the area of childbirth 
from anus to vagina.
How to Do Pelvic Floor Exercise?
• When you are learning 
your pelvic floor exercises, 
you might end up holding 
your breath 
unintentionally.
• However, it may cause 
reverse effects as when 
you hold your breath while 
exercising, these muscles 
get relaxed whenever you 
cough or sneeze and may 
not help you in tightening 
of the muscles.
Pelvic Floor Exercises
     There are 4 easy steps of 
doing pelvic floor exercises:
• Sit or lay down in a 
comfortable position.
• Squeeze and try to lift the 
pelvic floor muscles.
• Tightly hold your muscles for 
a time period of 10 seconds. 
Then relax and breathe 
normally.
• Repeat this exercise daily.
References:
• https://www.cordlifeindia.com/blog/pelvic-floor-mu
scles-exercises-pregnancy/
• https://www.cordlifeindia.com/blog/pregnancy-fitn
ess-tips/