Pelvic floor lifts
Quiet strength for the muscles that carry you through pregnancy and back after birth.
- Area
- Pelvic floor
- Sets
- 3
- Each set
- 10, holding 5 seconds
- How often
- Every day
How to do it
Sit or lie comfortably and let your belly relax.
Breathe out and gently lift the muscles you would use to stop passing wind and urine.
Hold for five seconds while breathing normally.
Let go completely and rest for five seconds before the next one.
Why it helps
The pelvic floor supports the bladder, bowel and, in pregnancy, the baby. Gentle daily training reduces leaking and helps the core recover after birth.
Common mistakes
Holding your breath or squeezing your buttocks. The lift is small and inward. Letting go fully is just as important as lifting.
More exercises
All exercises
Side plank on knees
Pelvic floor, steady
A shorter side plank that builds the waist and hip muscles without straining the back.
3 sets of Hold 20 seconds each side
How to do it
Bird dog
Back, steady
Builds the deep muscles that hold your back steady while your arms and legs move.
3 sets of 8 each side
How to do it