Pelvic floor exercises are particularly important during your pregnancy and after the birth of your baby regardless of the type of delivery you have had. Initially exercising them may reduce dicomfort and swelling. In the longer term, toning up the muscles may prevent stress incontinence (leaking of urine when coughing, sneezing and laughing). It can also help safeguard against prolapse and may improve your sex life.

Imagine you are trying to stop yourself passing wind and at the same time trying to stop your flow of urine.

You do the exercise by squeezing and lifting the muscles, closing and drawing up the front and back passages. There are two types of exercises, slow and fast.

Slow Contractions

“Sqeeze and lift” – hold for as long as you can, but no longer than 10 seconds.

Release slowly and rest for at least 4 seconds between each “squeeze and lift”

Repeat 5-10 times, 3-5 times a day.

Fast Contractions

Follow the slow contactions with up to 10 quick powerful contractions. This will help your muscles react quickly when you laugh, cough, sneeze or exercise.

Looking after your pelvic floor muscles are essential throughout your life. Pelvic floor muscles can become weakened and damaged in many ways through childbirth, age or just loss of tone when we don’t exercise enough. Many of us already know how important it is to do pelvic floor exercises but not many of us have been shown how to do them correctly. Core wellnesss is a FREE program designed by Kari Bo support your health and wellbeing. Visit www.corewellness.co.uk and sign up today to receive your FREE Pelvicore Technique DVD!