How can pelvic floor exercises help?

Kegel exercises reduce the risk of tearing the soft skin between vagina and anus, (the perineum). They work to improve pelvic muscle tone, prevent incontinence and aid the process of labour.

How to do them

• Tighten the vaginal and anal muscles and try to imagine lifting them up.

• Practice stopping the flow of urine when you are on the lavatory - this helps to isolate the muscles.

•  Make sure you relax afterwards and completely empty your bladder. These are the muscle contractions you should be exercising on a daily basis.
  
  

What not to do:

If you are doing it correctly, then you should not be:

•  Holding your breath,

• Squeezing and tensing the muscles in your buttocks and thighs

• Clamping your legs together.

Try to do a set of ten contractions and build up to as many sets of ten as you can manage in a day. When your muscles grow stronger, it will be possible to alternate between fast and slow sets of contractions. Make sure you breathe as you are doing them!

Hot Tip:
Do the exercises every time you wash up, clean your teeth or answer the phone and that way you will 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.

All Third Trimester articles are relevant to the UK medical health system and may differ from the experience of having a baby in other countries.

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