Health & Fitness, Pregnancy, Women Guide

Pelvic Floor Exercises During Pregnancy

The often-held opinion: “An untrained pelvic floor facilitates birth.” is a scientifically refuted myth. The goal of pelvic floor training during pregnancy is to give the expectant mother a feeling for the mobility of the musculature. This enables her to relax parts of the birth canal during childbirth actively.

Training for a stable middle

After birth, the pelvic floor needs even more attention. After all, he is instrumental in ensuring that the regression is smooth and, above all, complete. However, pelvic floor training does not mean simply squeezing the sphincter vigorously. Therefore, every woman should understand and feel what the pelvic floor is.

Anatomy of the pelvic floor

Before a woman starts pelvic floor training, she should know some facts:

The pelvic floor consists of three muscle layers and closes the pelvis from below. The smallest muscle layer runs, as it were, from the vagina to the anus. It can be easily detected from the outside. The second muscle layer runs across the seat bumps. The third, largest and deepest layer, like a fan, runs from the pubis to the sacrum. It is also connected to the low-lying back and abdominal muscles.

The entire pelvic floor is reminiscent of a muscular corset, which gives stability to the entire middle of the body. It is like any other muscle also: If the pelvic floor untrained, he gives and becomes limp.

As a result, the following problems may occur:

  • Urinary incontinence, especially when sneezing, coughing, frightened or under physical exertion
  • back pain
  • Sexual problems
  • pelvic pain

Pelvic floor training already during pregnancy

Women who have a good feeling for their pelvic floor can specifically tease and relax them and even help their baby during childbirth. This feeling Pregnant learns best in antenatal classes with midwives. The effect of various special exercises also greatly reduces the risk of postnatal urinary incontinence.

What are the benefits of targeted pelvic floor training for childbirth?

In the last phase of birth, the baby’s head is constantly pushing harder against the pelvic floor, stretching it more and more. If the pelvic floor is properly trained, it is also elastic. The woman can relax during the expulsion consciously and it is much less likely to injuries. As a result, pelvic floor training reduces the need for an episiotomy enormously.

In an episiotomy, the midwife cuts through parts of the pelvic floor tissue.

Pelvic floor training after childbirth

During the first two weeks in the puerperium rest, protection and care of the woman and thus also the relief of the pelvic floor in the foreground. The instructions by trained experts, such as midwives or physiotherapists important.

The uterus slowly contracts and heals. Women who have given birth by cesarean section or who have needed a pelvic incision to need special attention so that wound healing can proceed undisturbed.

During the first two to three weeks after childbirth, it is therefore important to learn relieving movements for everyday life. How can “pelvic-friendly” get up with the baby in the arm best done or which attitude is particularly back-friendly while wearing?

Depending on your condition, the woman can then begin slowly with gentle exercises to stimulate the deep muscles. The pelvic floor training also includes special breathing exercises for relaxation. It is important that the mother does not feel overwhelmed and feels the exercises pleasant. The midwife who comes home can already show some exercises.

Once the woman feels able, she can begin to practice more consistently. The more regularly she performs pelvic floor training, the faster her midsection will regain her original strength and responsiveness in back. Because the pelvic floor interacts directly with the back and abdominal muscles, it is important to include these muscle groups in training.

About six weeks after birth, the connective tissue is again solidified so that the woman can go on to a more sophisticated recovery gymnastics. Here, all muscle groups, including the arms, shoulders and back are trained.

Which offers are useful?

A large part of the costs for ten hours professionally instructed pelvic floor training or recovery gymnastics takes over the health insurance. The following institutions offer courses:

  • Maternity clinic with courses
  • Midwifery practice and birth houses
  • Physiotherapy center
  • Fitness Studio

Even if the new mother thinks she does not have enough time to attend a course, she should try to attend at least a few hours and then consistently practice at home. Pelvic floor training and recovery gymnastics pay off until old age. They greatly reduce the risk of later incontinence or uterine erosion.


  • With gentle pelvic floor training, the young mother is allowed to start just a few days after the birth of her baby.
  • With usual sport, wait until about 40 days after childbirth. This time is needed by the female body to stabilize again.
  • If, despite pelvic floor exercises or recovery courses, there are still complaints that may be related to a weak or injured pelvic floor, a visit to a doctor is recommended.

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