Childbirth is the most significant part of womanhood. Every mother wants her child to come to this world smoothly without any complications. When we talk about preparing ourselves for the upcoming childbirth, many soon-to-be moms think it’s all about preparing the baby’s room and buying cute newborn stuff. New moms often ignore the most important part of preparation for childbirth that could help them during the difficult times of labor. And that is strengthening your pelvic floor with the help of effective exercises to strengthen the pelvic.
The Role of the Pelvic Floor in Vaginal Birth
First, you need to understand the role of the pelvic floor in vaginal birth. The pelvic floor is a group of muscles, and its function is to support the uterus, bladder, and bowels. Throughout the pregnancy, the pelvic floor muscles bear the weight of the baby, and during the vaginal birth, the muscles of the pelvic floor work harder than usual. They stretch to create a passage for the baby to pass through the birth canal, and this is the reason why the muscles of the pelvic floor should be strong and flexible enough to support the contractions during childbirth.
How to Make Your Pelvic Floor Strong?
As we have stated above, the strong muscles of the pelvic floor are essential to let you pass through the vaginal birth smoothly. So, you must be wondering how expecting moms can strengthen their pelvic floor to bear the labor pains, especially during the second stage of labor, where you have to push.
Luckily, there are many safe and effective exercises to strengthen the pelvic floor and you can do these exercises throughout your pregnancy without having to worry about the safety of your baby. However, we advise you to consult your gynaecologist first before starting these exercises.
Best Exercises to Strengthen The Pelvic To Ease The Delivery
In this blog today, we have selected some tried and tested exercises to strengthen the pelvis that will guarantee you a smooth childbirth. These exercises to strengthen the pelvic are commonly practiced by most expecting mothers, so you can try them out, too.
1-Kegel Exercises
Kegel exercises are the best exercises for strengthening your pelvic floor muscles. They work mainly to tone your muscles, giving you more control over your bladder. It even helps in increasing sexual pleasure.
The best about Kegel exercises is that they are discreet and you can do it anywhere, anytime and nobody will know. You also don’t need any equipment for these.
How to do it
First of all, identify your pelvic muscles by squeezing them in as if you are holding your urine flow. Tighten these muscles and hold on for 5 seconds. Then relax, and repeat the same for slightly longer intervals. Repeat these exercises for 15-20 times, two to three times a day.
2-Squats
Squats are equally beneficial for your legs, glutes and your pelvic floor muscles. They help in making the pelvic floor muscles flexible and help them open up during the labor to make the delivery process easier.
How to do it
Stand straight with your legs wide apart. Now, lower your body slowly as you are sitting down, with your back straight and your knees behind your feet. As you lower down, hold on in this position for a few seconds and then slowly rise to stand up. Try to repeat it for at least 20 times, once daily.
3-Pelvic Tilts
Pelvic tilts are a great way to make your back and abdominal muscles strong and strengthen your core. This exercise will help you endure the intense back pain during labor and also enhance your pelvic muscles’ alignment during delivery.
How to do it
Lie down straight on your back while bending your knees and keeping your feet flat on the floor. Take a deep breath and flatten your back against the floor while tightening your core and tilting your pelvic muscles slightly upwards.
Hold on to this position for a few seconds, then exhale. For better results, do 15-20 repetitions twice a day.
4-Bridge Pose
This exercise is ideal for strengthening your core, including your glutes, thighs and lower back. It helps greatly in maintaining a good posture and striking a good balance.
How to do it
Lie down on your back, bent your knees and keep your feet slightly apart. Make sure that your back is straight and is touching the floor. Now, slowly lift your hips upwards with pressing your hands and feet against the floor. Focus on your core muscles, squeezing them in. Hold on to this upward position for a few seconds then lower yourself down. Repeat this exercise 15-20 times twice a day.
5-Butterfly Stretch
As the name indicates, this exercise includes opening up your legs, hips and groin area to reduce tension. This pose is exclusively designed to improve flexibility of your pelvic muscles by loosening it up. It is considered ideal for women with tight hips creating enough space for the baby to pass through during childbirth.
How to do it
This is a sitting pose and can be done while sitting on a floor, keeping your back straight and bringing your feet together. If you find it difficult, try holding your feet together with your hands. While doing this, you should also try pressing your knees gently towards the floor. Hold it in this stretched position for a few seconds, and then release. You can repeat this exercise daily 8 to 10 times daily.
Final Thoughts
Whether you are a soon-to-be mom or planning to start your family soon, these effective exercises to strengthen the pelvis are meant to ease your delivery. With no equipment required at all, these exercises are the first go-to choice for modern women as they understand the importance of strong pelvic muscles for vaginal delivery.
Remember, pregnancy is not an illness, it is a completely natural procedure and we should embrace it while preparing for it. You can incorporate these exercises in your routine and then see the difference. As you practice these simple exercises daily, you will be more fitter and will find yourself well-prepared for the labor and postpartum. So, start today and get ready for your incredible pregnancy journey.
