Check out this great blog post from my friends at Fitta Mamma!
There’s one exercise routine pregnancy and postnatal experts FIttaMamma would recommend to ALL new Mammas (and not so new Mammas and pregnant women too!).
It doesn’t need any special equipment, you can do it anywhere and at any time…and nobody even needs to know you’re doing it.
Yes…it’s those oh-so-important Pelvic Floor Exercises!
Many women suffer from ‘stress incontinence’ after the birth of their baby – accidental ‘leaking’ when you cough, sneeze or laugh is distressingly common. Yet regular pelvic floor exercises during and after pregnancy can make a significant difference.
These exercises are safe to start as soon as your baby has been born:
Pelvic floor exercise 1
This exercise helps build the strength and endurance of the muscle:
- Tighten the muscles around your back passage, vagina and front passage as if trying to stop yourself passing wind and urine at the same time
- Hold this contraction as long as you can
- Rest for four seconds, then repeat the contraction as many times as you can. Build up to a maximum of 10 seconds and repeat it up to a maximum of 10 times
Pelvic floor exercise 2
- It is important to be able to work your pelvic floor muscles quickly, so they can react to sudden stresses such as coughing, laughing or exercise (which puts pressure on the bladder)
- Tighten the pelvic floor and hold for just one second before releasing the muscles
- Repeat this, tightening and relaxing steadily as many times as you can up to a maximum of 10 times. Aim for a strong muscle tightening with each contraction
- Aim to do one set of slow contractions (exercise 1) followed by one set of quick contractions (exercise 2) at least three times each day
- Practice the exercises when you are lying, sitting and standing. Continue to exercise your pelvic floor muscles for the rest of your life
Stopping and starting the flow of wee when you use the loo will help you make sure you are using the right muscles but should NOT be practised as a safe form of pelvic floor exercise as it can cause urinary tract infections.
The FittaMamma range of supportive maternity activewear is designed to lift and hold the weight of the baby bump, helping to avoid too much pressure on the pelvic floor during pregnancy. It is ideal after your baby is born too, supporting and holding your ‘mummy tummy’ whilst you regain your pre-pregnancy figure.