THE 5 BEST EXERCISES FOR THE PERINEUM IN PREGNANCY

'Only pregnant women do the exercises for the perineum"... but it's a misconception! New mothers and pregnant women focus even more on keeping their pelvic floor fit and in shape, but in reality these are exercises that all women should do.

This is because the muscles of the perineum when trained well not only protect against bladder weakness, but also make sexual intercourse better.

Pregnancy is one of the most magical moments in every woman's life, in addition to keeping you fit and trained, in this particular phase, there are foods to watch out for. Find out in this video!

Why is it important to strengthen the perineum in pregnancy?

Pregnant women and new mothers are the ones who benefit most from specific pelvic floor exercises. The reason? The baby presses on the bladder during pregnancy and the muscles also become weaker due to the hormones. In addition, childbirth and the birth of the baby contribute to loosening the muscles of the perineum. The result: bladder weakness may occur.

To avoid unpleasant accidents when laughing, coughing or sneezing, the pelvic floor should therefore be trained regularly through specific exercises.

How to do exercises for the perineum in pregnancy

Fortunately, perineum training in pregnancy is very easy and you can do the exercises anytime, anywhere. Just regularly stretch your muscles while sitting or standing. To do this, pull the muscles in and up. and hold them for a moment.
When you are in the toilet you can stop the flow of urine for a moment as a small exercise.

All mothers-to-be expecting their babies should be supervised by an instructor or an obstetrician who shows them the correct movements. About six weeks after giving birth, new mothers should also attend postnatal gymnastics classes.
If, on the other hand, you have had a caesarean section, it is better to let it pass a few weeks after the birth before starting the exercises.

The 5 best pelvic floor exercises

For strong perineum musculature, the following exercises should ideally be performed once a day:

1. basic exercise to train the perineum in pregnancy

Lie on your back and relax, your legs are also completely relaxed.
The arms are located next to the body.
Now try to join the pubic bone and the coccyx.
Tense your muscles in a targeted way and then relax them again.
Then imagine that you are sitting on the toilet and want to stop the flow of urine.
Again, keep your pelvic floor muscles taut, hold the tension for five seconds, and release.
Repeat all about 15 times.

2. pelvic floor sitting exercise

Get into a sitting position with your legs crossed.
The back is straight, the hands are relaxed on the knees.
Now lift your pelvic floor muscles and hold the tension for a moment.
Repeat all 10 times.

3. lifts the buttocks to train the perineum in pregnancy

Lie on your back. The arms are relaxed next to the body.
Put your feet up, tense your abdomen firmly and push your lower and upper body upward.
The upper body and thighs form a line.
Hold this position for 10 seconds.
During this time, hold your glutes firmly and pull the pelvic floor muscles up and in.
Repeat 3 times, each for at least 10 seconds.

4. back extensions to train the pelvic floor

Get on your knees. The legs are slightly open, the feet touch the back.
Now put your torso on your knees and stretch your arms forward.
Push your glutes up, closing your knees and squeezing your pelvic floor muscles.
Repeat 10 times.

5. position of the cat to strengthen the perineum

Get on your knees. The legs are slightly open, the hands are under the shoulder.
Now stretch your abdomen and pelvic floor muscles and arch your back alternately up and down.
Repeat 10 times

We reveal a secret: perineum exercises in pregnancy are suitable for all women, regardless of age. Plus, men should also exercise their pelvic floor muscles regularly!