Pelvic floor squeeze (prenatal)

Pre/postnataleasyrepsno equipment

Sitting tall on a chair, the pelvic floor muscles are gently squeezed and lifted as if stopping wind and urine, held briefly, then fully released; it supports the bladder and bowel and helps prevent leaking.

How to do it

1. Sit tall on a chair, feet flat, hands on the thighs, shoulders relaxed.
2. Breathe out and gently squeeze and lift the muscles around the back passage and vagina, as if stopping wind and urine; keep the belly, buttocks and thighs relaxed.
3. Hold up to 5-10 seconds while breathing normally, then let go completely for the same time.
4. Do 8-10 reps, plus a few quick squeezes; build up over weeks and practise a few times a day.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: abs, glutes, adductors