Being pregnant and birthing your baby can affect your pelvic floor muscles. When your pelvic floor muscles are weak, you may find that you leak urine when you sneeze or cough. This is quite common and no need to be embarrassed. To strengthen your pelvic floor muscles during and beyond pregnancy and birth you can do some exercises.

Here's how:

• Start by placing one hand on top of your pump and the other one on one of your shoulders. Breathe comfortably for 4-5 breaths.
• As soon as your breathing is relaxed, you should feel that the hand on your bump moves up and down more than the one on your shoulder. If you cannot feel this, try to stop your shoulders from moving and let your bump rise and fall naturally. Alternatively, listen to the quick relaxation provided in the next section to achieve relaxed breathing.

• Now, as you breathe out, gently pull up your front and back pelvic floor muscles (as if you were stopping yourself from going to the toilet). Don't hold your breath, keep breathing. Gently squeeze as you breathe in and relax the pelvic floor muscles as you breathe out. Repeat 4-5 times.
• Then try to hold the contraction (squeeze) for a few seconds while breathing normally.
• Your lower abdominal (belly) muscles may tighten, that's fine. If you feel your upper abdominal muscles (above your belly button), you're trying too hard! In that case, repeat the relaxed breathing exercise from the beginning.

Aim to be able to hold your pelvic floor muscle contraction for 10 seconds while breathing normally. If you find yourself holding your breath, start from the beginning again. It takes practice.

The NHS recommends 3 sets of 8 squeezes daily.

Practice makes progress!

TOP TIPS

If you struggle to remember to do your pelvic floor exercises try to make them part of your daily routine, and create a habit. For example:

1. every time you go to the toilet do your pelvic floor exercises after you are finished on the toilet...
2. every time you are waiting for the kettle to boil...
3. Use notes with the word 'squeeze' and pop them on your kettle, fridge door, mirror...
4. Use an app that reminds you. There are a few free and paid ones out there. The NHS recommends 'squeezy', which is currently £2.99 (as per August 2022).

Pelvic tilts for pregnancy

A useful exercise when you experience backache but can also aid your comfort during the early stages of labour.

You can do pelvic tilts while you sit or you can be on your hands or knees. If you experience discomfort in your wrists or shoulders when on your hands and knees, try leaning over a birth ball, bean bag or chair with a cushion.

Pelvic tilts help to strengthen your abdominal muscles which in return eases back pain. In addition, these exercises can help your baby get in a more optimal position for birth. Strong abdominal muscles can also help reduce back pain after birth.

How to:

On your hands and knees or leaning over a ball

• Have your arms shoulder-width apart and your knees in line with your hip-width. Keep your arms straight but don't lock your elbows.
• arch your back as much as you can, so that your coccyx (tailbone) is tucked in underneath you. Hold for a few seconds. Then arch your back the opposite way so that your coccyx is sticking out. Hold for a few seconds. Repeat slowly and smoothly. Find your own rhythm and pace.

Sitting (on a birth ball)

• Sit comfortably with your feet on the ground and your legs hip-width apart. Have your arms hang to the side of your body.
• Slump down and then arch your back.