Simone Muller

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:

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.

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

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.

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About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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