How to Strengthen Your Pelvic Floor During and After Pregnancy
Pregnancy is a real challenge for your body. Amid the excitement and physical changes, there's one part of your body that deserves special attention: the pelvic floor. This group of muscles plays a crucial role not only during pregnancy but also during childbirth and your postpartum recovery.
Why Worry About the Pelvic Floor?
Located between the bones of the pelvis, the pelvic floor supports your pelvic organs and helps control the bladder. During pregnancy, the weight of your baby puts these muscles under strain, and pregnancy hormones relax them, which can lead to issues like incontinence or even prolapse after childbirth.
Pilates for the Pelvic Floor
Pilates is great for toning the whole body, including your pelvic floor. The exercises focus on control and breathing, and they're great for strengthening your body's core muscles. Make sure to find a coach who is well-versed in the adaptations needed for pregnancy. Check out our free Pilates resources here.
The Gasquet Method for the Pelvic Floor
Created by Dr. Bernadette de Gasquet, this approach is specially designed for pregnant women. It combines posture and breathing to protect and strengthen the pelvic floor without overexerting it. It’s a great way to prepare for the big day while taking care of yourself. All our programs are based on her principles.
The Importance of the Transverse Muscle
Just to share a personal note, I am three weeks postpartum, and I am revisiting the challenges of reclaiming my body post-pregnancy. As a mother of three, I understand the complexities associated with physical transformations after pregnancy, such as loose skin, stretch marks, and the feeling of a less firm belly. One of the key elements to regaining good posture and a toned silhouette is strengthening the transverse muscle. This deep abdominal muscle is essential not only for maintaining posture but also for lumbar support and better pelvic health. I want to share a simple but effective exercise to engage and strengthen the transverse, thus aiding in the recovery of toned abdominals and overall better physical shape. The idea is to exhale and create a movement of drawing your navel inward and upward.
You exhale
You pull in your stomach by drawing your navel inward and upward I'll show you all this in a video:
FIT or False Inspiratory Techniques
Want to get a flat belly and strengthen your pelvic floor after childbirth? If you've already passed the first 15 days postpartum, it's time to step up with FIT - False Inspiratory Techniques! It's the perfect exercise to pamper both your silhouette and your pelvic floor.
Here’s how to do it:
🌬️ Exhale deeply, emptying ALL the air from your lungs slowly.
🚫 Block your breath in apnea and make a false inspiration: that is, try to inhale while keeping your mouth closed and your nose plugged.
⏳ Hold this apnea for 5 to 10 seconds, without inhaling.
🎈 Release and make sure to breathe in properly - if you feel like you have to exhale before inhaling, it means you hadn't completely exhaled: ERROR, do it again, Mama! And then? We do it 10 times in a row! Check out our video for more:
Your mom body will thank you. Hang in there, and above all, take care of yourself! 🤓🥰
Check out our program!
Adopt a Routine and Listen to Your Body
It's crucial that these exercises are performed under the supervision of a professional, especially if you're new to this type of practice. Always listen to your body and adjust the intensity according to your comfort level.
Why It's So Important?
Taking care of your pelvic floor during pregnancy will not only prepare you for an easier childbirth but also for a better recovery. You'll feel more in control and reduce the risk of complications after your baby's birth.
In summary, taking care of your pelvic floor is an investment in your future health. With the right exercises and advice, you can strengthen this essential part of your body for a better quality of life
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