Pelvic floor exercises

All pregnant women should do these exercises, which strengthen your pelvic floor muscles (the muscles that support your uterus and bladder), and help you avoid tearing during the delivery and incontinence after your baby is born.

How do I do Kegels?

You’re basically aiming to tighten your vaginal and anal muscles by trying to ‘lift’ them up. First you need to locate the muscles – the easiest way to do this is to stop the flow of urine halfway through your next trip to the bathroom. It’s your pelvic floor muscles that do this – but don’t routinely do the Kegels while peeing, as this can cause you to retain urine.

You need to exercise these muscles on a daily basis – try to do a series of 10 contractions and build up to as many a day as you can. Start them slow – imagine your pelvic floor is an elevator making it’s way up and stopping at each floor as it does – and as they strengthen, move on to alternating between fast and slow contractions. Make sure you’re breathing while you do them! Avoid holding your breath, squeezing and tensing the muscles in your buttocks and thighs, and clamping your legs together.

Hot tip Do the exercises every time you fold laundry, brush your teeth or answer the phone, and that way you’ll develop an association between the two activities and a routine you can remember.

The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.