Firm Foundations™ – Pregnancy and Postnatal Fitness
Positions for pregnancy pelvic floor exercises
Focusing on your pelvic floor during pregnancy can be a challenge, particularly in the later months. With the weight of your baby or babies affecting your pelvic floor muscles, and the hormonal effects of pregnancy, it can be harder to feel your pelvic floor muscles working as your pregnancy progresses.
To keep up with your exercises, and feel that you are getting results or holding on to your pelvic floor fitness level, try changing positions to find the ones that work best for you.
Aim to lift and hold your pelvic floor muscles, while still breathing normally, and hold for between 3 - 12 seconds, depending on your personal pelvic floor ability.
The aim is to repeat between 3 - 12 times, working your muscles 3 times a day during pregnancy.
Focus on quality, and choose the best position for you, which may change with the different stages of your pregnancy.
Disclaimer: This exercise handout is not intended to replace the advice of a health and fitness professional who can tailor your program specifically to your health and fitness needs.
Photos and models by Fitness, Form and Function www.fitnesscairns.com.au and Stuart Frost Photography www.frostyphoto.com