Up to a third of women experience pelvic floor problems at some point in life – most notably after pregnancy. Keep this important group of muscles strong and active with this pelvic floor workout, complete with the best exercises to strengthen your pelvic floor muscles after pregnancy…
There are certain things you may have to accept as a mum – early morning wake-ups, a mountain of clothes washing, daily renditions of Twinkle, Twinkle Little Star – pelvic floor issues shouldn’t be one of them.
Affecting one-in-three women, stress urinary incontinence is caused by a weakness in the pelvic floor that prevents the urethra from closing fully when the bladder is under pressure. All women are at risk, but many new mums experience pelvic floor dysfunction particularly during and after pregnancy.
What is the pelvic floor?
So, what is your pelvic floor? The hammock-shaped group of muscles support all muscles in the pelvic area, including the bladder, uterus and bowel. They help us to breathe, go to the toilet, give birth and avoid all sorts of aches and pains.
How does pregnancy affect the pelvic floor?
During pregnancy, the pelvic floor stretches to make room for baby, and it can become weak from being weighed down. The onset of the menopause can also cause pelvic floor muscles to weaken, as can regular heavy lifting and high-impact exercise. The good news is that pelvic floor dysfunction can be effectively treated with pelvic-floor muscle training, by isolating and contracting the pelvic floor muscles to increase their strength.
Pelvic floor workout: 7 best exercises to strengthen muscles
Try this pelvic floor workout from personal trainer and creator of the Power of Mum workout programme, Nicole Chapman. The workout focuses on mat-based exercises that women of all abilities can do to keep their pelvic floor muscles in check. Follow the moves in order, aiming to do the workout three times per week.
Starter exercises
If you’ve never done a pelvic floor workout before, start with these best beginner-friendly exercises before moving on to the more progressive ones.
GLUTE BRIDGE
Reps: 3 x 10
- Lie flat on your back and bend your knees, keeping them hip-width apart with feet planted on the floor. Rest your arms down by your sides (A).
- Press through your heels, tuck your pubic bone towards your belly button, squeeze your glutes and raise your pelvis off the floor, until your body forms a straight line from your chin to your knees (B). Resting on your rear shoulders, keep squeezing your glutes.
- Contract your pelvic floor muscles 10 times at the top of the move. Lower and repeat three times. Slowly build up the length of hold until you can hold for a count of 10. This is a great move as gravity takes pressure off the pelvic floor, making activation easier.
DEAD BUG
Reps: 10 (each side)
- Lie on your back. Bring your knees in towards your chest until your knees are directly above your hips. Lift your arms straight towards the ceiling so that your elbows are above your shoulders and palms face forward. This is your start position (A).
- On an exhalation, contract your pelvic floor and extend your right arm and left leg out, until your leg is straight and they are both above the floor (B).
- Inhale, then engage your abdominals and return the arm and leg to the starting position. Repeat, then swap sides.
BIRD-DOG
Reps: 10 (each side)
- Begin on all-fours with your hips aligned above your knees, and your shoulders directly above your wrists. Engage your abdominals to maintain a neutral spine (A).
- Draw your shoulder blades back, then inhale. As you exhale, contract your pelvic floor and simultaneously raise your right arm and left leg (B), keeping your hips and shoulders parallel to the floor (avoiding pelvic rotation).
- Lift your leg up only as high as you can maintain a flat back – if the spine starts to curve, reduce the height of the lift. Keep your eyeline to the floor to maintain a neutral spine.
- Pause for two seconds at the top, then return your arm and leg to the start position. Repeat, then switch sides.
Progressive exercises
The next three moves are ‘progressive exercises’ – only move on if you have mastered the previous beginner-friendly exercises. Concentrate on your breath by taking a deep breath in and, when exhaling, pulling your belly button towards your spine to contract your pelvic floor muscles.
KNEES BENT HEEL SLIDE
Reps: 10 (each leg)
- Lie on your back with your knees bent and hands by your sides (A)
- Draw your pelvic floor up, engage your core, and slide your heel away from you, keeping your heel in contact with the floor as you slowly extend your leg (B). Only go as far as you can without losing your connection to your pelvic floor and core.
- Exhale to extend the leg; inhale to slide your heel to the start. Repeat, then switch sides.
HEEL TAP LEG LENGTHEN
Reps: 10 (each leg)
- Lie on your back with your left knee bent, heel on the floor. Bring your right leg up to a 90/90 (tabletop) position (A). This is your start position.
- Draw your pelvic floor up, engage your core and slide your left foot away from you (B). Only go as far as you can without losing your connection to your pelvic floor and core – slowly extend your right leg until straight and then tap your heel on the floor.
- Exhale to extend the leg; inhale to return to the start position. Repeat, then switch sides.
TABLE TOP HEEL TAPS
Reps: 10 (each leg)
- Lie on your back with both knees in the 90/90 (table top) position. Draw your pelvic floor up and engage your core (A).
- Exhale as you bring one heel down to the floor, maintaining a bent knee and tapping the heel on the floor (B), before inhaling to return to the start.
- Only go as far as you can without losing your connection to you pelvic floor and core. Repeat, then switch sides.
CLAMS
Reps: 10 (each leg)
- Lie on your side with your head resting on your arm, knees bent and heels together (A).
- Inhale and, as you exhale, contract your pelvic floor and open your top leg upwards as high as possible whilst keeping your heels together (B).
- Return to the start, repeat, then switch sides.
Qualified personal trainer, Nicole Chapman is the creator of the six-week online workout programme, Power of Mum, designed to empower you to be fitter and stronger in body and mind, through strength training and metabolic conditioning. Visit nicolechapman.com or @iamnicolechapman on Instagram.
Words: Sarah Sellens | Model: Nicole Chapman | Photography: Eddie Macdonald | Clothing: Natal Active Luxe Maternity & Post Natal Leggings and Nursing Sports Bra
