During pregnancy, the muscles in the pelvic area are often weakened. Here's why this happens and how to strengthen them.



What is the pelvic floor?

The pelvic floor is the set of muscles and ligaments found in the lower pelvis that support organs such as the bladder, urethra, uterus, vagina and rectum. Its support enables all of them to function properly.

Another of its key functions is sphincter control to prevent urinary or faecal incontinence. The pelvic floor is also essential for painless and pleasurable sexual intercourse. Finally, this system of muscles directs the efforts during childbirth to help the baby come out.


Why does the pelvic floor weaken during pregnancy?

Pregnancy is synonymous with changes in the body. The most obvious change takes place in the abdominal area. There are three reasons why the pelvic floor may weaken in pregnant women:

  • Weight gain. Most mothers gain between 11 and 16 kilograms during the nine months. There is increased pressure on the lower abdomen which can affect the pelvic floor.
  • Change in centre of gravity. Pregnancy changes many body postures due to the increase in abdominal volume, which causes a shift in the centre of gravity. The pelvis is pulled into anteversion and this is another reason to be concerned about its condition.
  • Hormone secretion. During pregnancy, a lot of relaxin is released, which softens and relaxes the muscles. In addition, progesterone levels also rise and thus decrease the contractile capacities of the muscles. These relaxants, in short, can greatly weaken the tone of the pelvic fibres.

 

Consequences of a weak pelvic floor in pregnancy

The well-being of women with a pelvic floor that has lost tone can be clearly affected. Some of the situations it can cause are these:

  • Incontinence. We are not only talking about urine leakage but there are also people who have suffered faecal incontinence after childbirth.
  • Uterine prolapse. When the pelvic floor muscles are stretched and lose strength, the uterus can slip. In most mild cases, no symptoms are noticeable. But moderate prolapse of the uterus can cause heaviness in the area.
  • Constipation. Problems with bowel movements may become evident when the body requires heavy straining to discharge.
  • Pain at the time of delivery. When the baby asks for passage, the muscles have to stretch to facilitate the baby's exit. Arriving with toned ligaments is key.
  • Pain during sexual intercourse. In addition to the discomfort, orgasms are often absent. 

 

How to strengthen the pelvic floor during pregnancy?

The most recommended solution for toning the muscles of the lower abdomen is to exercise them. It is important to consult a physiotherapist beforehand, as they are the professionals trained to advise people with a weak pelvic floor during pregnancy.


Kegel exercises are the most popular. They involve contracting and relaxing the pelvic muscles in sets of several repetitions. Their great advantage is that they can be done at any time of the day in complete comfort. You just have to learn how to do them correctly and be consistent for results to appear.


Benefits of doing Kegel exercises

A good plan and execution of this type of gymnastics will strengthen the muscles of a woman's perineum. Great results can also be seen in the problems mentioned above: urinary incontinence, genital prolapse, discomfort during sexual intercourse and constipation. Also, as a consequence, the woman's self-esteem usually increases. In pregnancy, the most significant benefit is seen at the delivery time.


How to do Kegel exercises correctly?

The first step in exercising the pelvic floor properly during pregnancy is to maintain good posture. It is essential to relax the body before starting. Some people do it standing up or while walking, but it is more advisable to sit in a comfortable chair or even in bed. Especially if you are not used to doing it.

At first, try to tense your pelvic muscles for a few seconds. Then relax them. Try to repeat these two steps five to ten times for the first few days.

Gradually, you should try to hold your muscles tighter for more seconds. Try to get to 10 and 15 seconds and then relax them. It will become easier and easier.

It is important not to exercise muscles that are not on the pelvic floor. You may be tensing your abdomen or gluteus at first. But keep in mind that this is not the area you should be strengthening. Also, many people exercise it by holding their breath. Avoid it. Breathing calmly will lower your body's stress and tension levels.


When to do Kegel exercises during pregnancy?

It is generally recommended that you start exercising your pelvic floor at the beginning of the second trimester of pregnancy. It's a good idea to be consistent and do it two to three times a day. Doing about ten repetitions of tension and relaxation is more than enough. Always consult the professionals so that you are not left with any doubts. After childbirth, Kegel exercises are also essential for a good recovery.


What foods strengthen the pelvic floor?

There are certain anti-inflammatory foods that you can include in your diet to prevent your pelvis from weakening:

  • Berries
  • Probiotics
  • Legumes
  • Turmeric

On the other hand, avoid pro-inflammatory foods such as refined sugars, dairy and red meat. Processed foods can cause inflammation and negatively affect pelvic floor muscle tone.

 

 

Ultimately, the pelvic muscles have very important functions in ensuring the proper functioning of the organs they cover. During pregnancy, they are often weakened by weight gain, change in centre of gravity and hormone secretion. Learn and practice Kegel exercises to strengthen the area and feel better. Combine it with a balanced diet, high in anti-inflammatory foods.