Pelvic Floor Exercises

Discover the strength of your pelvic floor muscles after birth by trying to tighten them (you may not have much feeling there at first). Perform as many sets and repetitions as you feel comfortable with. For example:- 1 set of 4 repetitions or as many as 2 sets of 8 repetitions. Perform these as regularly as you can throughout the day, and you pelvic floor strength will gradually build up as you do so. Remember to include slow and fast tightening movements.

Stomach Tightening Exercises

These exercises will help the gap between your stomach muscles come back together again.

Pull your stomach muscles in towards your back, as tightly as you can, but do not strain or hold your breath at any time. Again build up your sets and repetitions as with the pelvic floor exercises, keeping with what is most comfortable and possible for you.

Pelvic Tilt Exercises

Tilt your pelvis slightly under and pull your stomach muscles towards your back (always remember to breath out as you are tightening your stomach muscles). When you release the pelvic tilt let your posture return to its natural curve (correct posture). Perform sets and repetitions as described in the previous 2 exercises.

With all 3 exercises vary your positions from sitting, standing and laying down, so you can work your muscles differently at all times, constantly giving yourself 100% benefits.

Laying Down and Getting Up Positions

Remember always to lay on your side first when laying down and getting up. This will avoid stress and strain on the stomach muscles, which can stretch them further during pregnancy and also prolong the recover time during the postnatal period.