The benefits of Pelvic Floor Exercises During Pregnancy
The growing belly and breasts can put strain on a pregnant woman’s body and posture. This joyful time can be physically taxing, too. Strengthening the back helps maintain good posture. Low Pressure Fitness (LPF) can get pregnant women’s bodies ready for birth while staying strong.
Pelvic floor exercises during pregnancy benefit the body by gently and safely strengthening the back and pelvic area. The following LPF exercises have been designed to improve posture and breathing:
Examples of pelvic floor exercises during pregnancy
Bridge Pose: The Bridge Pose strengthens the back, buttocks, legs, and pelvic floor. Lie on your back with your knees bent and your feet hip-width apart. Breathe in. Breathe out and lift your hips up. Hold, then lower slowly.
Cat-Cow Pose: The Cat-Cow Pose makes the spine flexible, eases back tightness, and works the core. Get on your hands and knees. Breathe in and arch back down, looking up (Cow Pose). Breathe out and arch up, tucking your chin in (Cat Pose).
Standing Pelvic Tilts: This exercise strengthens the back and pelvic floor. Stand with your feet hip-width apart. Gently tilt your pelvis forward and back, matching your breath.
Squats: Squatting opens the pelvis for birth. Stand with feet wider than hips, toes slightly out. Squat down deeply. Press your hands together near your chest to stay balanced.
Kegel exercises: Kegels build pelvic floor strength. Tighten pelvic muscles as if stopping to pee. Hold it for a few seconds, and, then release.
Important Tips
It’s important to pay attention to breathing and posture during exercises. Deep breathing supports the body during pregnancy and birth. Matching breath and pelvic exercises helps after birth recovery.
These exercises improve pelvic health and posture. Relaxation techniques like deep breathing and light exercise can help expectant mothers feel more at ease during labour and the postpartum period.
Getting started with pelvic floor exercises during pregnancy
To get the most out of your time and effort in the Hypopressives classes, it is important that you learn the Apnea breathing technique. It also ensures that you are carrying out your practice in a safe manner.
Simone runs weekly fundamental sessions where she will guide you through the technique either in a one-to-one setting or in a small group on Zoom – think of it as your personal introductory tour through all the technique’s steps, with feedback given to ensure you’re on the right path. While most people understand and can apply the technique after this session, don’t worry if you need a little extra time. Some clients, especially those with tightness in their ribs and thoracic spine, may benefit from an additional session.
Once you’ve learned the technique, Simone recommends at least three 15 to 20-minute workouts per week to really make an impactful change. Consistency is key on this journey. After the initial session, you can start with the live and recorded classes to incorporate this effective routine into your daily lifestyle.
Important Note: Low Pressure Fitness is a training system that combines postural exercises and apnea (breath hold) breathing techniques. During pregnancy you can continue to enjoy the benefits of practicing the postures, but the apnea is not recommended. Instead, you would hold the posture for 5 breaths, without doing the breath hold.
