Your pelvic floor workout

We’ve all got one, but not many of us know where it is! We show you how to get this important group of muscles in tiptop condition for pregnancy and labour in just a few minutes each day. Here's how to go about your pelvic floor workout

Although you can’t see your pelvic floor muscles, they’re incredibly important. Not only do they support all your pelvic organs, they also help to control you bladder and bowel. Keeping them healthy and toned - especially while you’re pregnant - will keep you fit, help prevent stress incontinence, not to mention improve your sex life!

What is my pelvic floor?
We’ve all got one, but not many of us know where it is! In fact, your pelvic floor is a hammock of muscles, which forms a figure of eight around your vagina and anus holding your bladder, uterus and bowel in place and controlling the flow of waste products from your body. It also contracts during intercourse, increasing your sexual pleasure.

How do I find it?
Easy! Just imagine you are trying to stop yourself weeing or passing wind. Those muscles you just clenched are your pelvic floor.

Why do I need to exercise it?
During pregnancy the weight of your baby puts extra strain on the pelvic floor and pregnancy hormones loosen up the ligaments that support it. Also, being aware of you pelvic floor muscles and how they work will help you to relax them when you push your baby out.

Another good reason to keep your pelvic floor muscles trim while you’re pregnant is that the stresses of pregnancy and birth can weaken them and cause stress incontinence - leakage of urine when sneezing, coughing or exercising. This is very common in the weeks after birth and, for some women, the problem can last months or even years. Doing pelvic floor exercises will help prevent this problem and help you to regain control if you do have leakage problems.

What if I do leak after the birth?
Provided everything is healing well and there are no major complications, you can start doing pelvic floor exercises soon after your baby is born (See Your 3-step workout, below). Don’t worry if you can’t feel your pelvic floor at first - that’s normal. But if you’re still leaking after six weeks, tell your GP, as you may need to see your local NHS continence advisor or a specialist physiotherapist.

If you are having a problem with leaks:
- Don’t forget to do your pelvic floor exercises - try to do them at the same time as something you do often, like washing your hands.

- Squeeze you pelvic floor muscles when you’re afraid you might leak, for example, when coughing or sneezing.

- Avoid acidic drinks or ones that contain caffeine.

- Always go to the toilet when you need to - don’t put it off.

- Avoid tight, uncomfortable clothes, especially around your stomach or bladder.

- Have your last drink early in the evening and empty your bladder before you go to bed.

- Don’t suffer in silence. If the problem doesn’t go away a few weeks after birth, see your GP.

Your 3-step workout
Do these simple exercises several times a day to strengthen your pelvic floor muscles - you may need to do them for a few weeks before you notice a difference.

1. Sit, stand or lie with you knees slightly apart.

2. Slowly tighten and pull up the muscles around your vagina and anus as hard as you can. Hold for at least five seconds, then relax. Repeat five times.

3. Now pull the same muscles up quickly and relax them immediately.

4. Repeat five times.

Where to go for help
Phone The Continence Foundation helpline on 0845 345 0165.