Your body changed during pregnancy and that often includes weakened pelvic muscles. The way to make them stronger again is to exercise. It is beneficial for you to strengthen your postpartum pelvic muscles for bladder control as well. Pelvic exercises will help you strengthen your pelvic floor and improve your pelvic alignment. You should discuss the safety of doing these exercises with your physician.
Kegels
Kegels are pelvic floor exercises that will help you strengthen the muscles in the pelvis, and the first exercises doctors suggest that you do after delivery. First, tighten your pelvic muscles and then hold for a few seconds. These exercises can be done anywhere you are, sitting or standing, without much notice that you are doing them. You can lengthen the time it takes you to tighten the muscle from two to three seconds up to five, 10, and finally 20 seconds. Start with two to three Kegel exercises in a session and increase to five reps several times a day.
Pelvic Tilt
A pelvic tilt is a great way to strengthen your abdominal muscles. The recommended way to perform a pelvic tilt is to lie on your back with knees bent. Tilt your pelvis by simultaneously tightening your stomach muscles and squeezing your buttocks. Push your lower back against the surface beneath you and hold this position for several seconds, working up to 10 seconds. Exhale and relax your body briefly before repeating the exercise. You should do a series of three to five pelvic tilts per session.
Leg Slides
Leg slides extend the pelvic tilt exercise and are suggested a few weeks after you deliver your baby. The time to begin should be confirmed with your doctor. Start by doing a pelvic tilt, as explained above. Slide one leg out in front of you on the floor while inhaling and keeping your abs tight. Keep your back down on the floor and stretch the leg out as far as you can. When you bring the leg back you should exhale. This exercise can be repeated up to 20 times on each leg.
Pelvic Bridge
A pelvic bridge is a simple exercise that you can do quickly and get some great results for your pelvic muscles as well as your abdominal and back muscles. Lie down on the floor with your back flat and your knees pulled up with your feet flat on the floor, 6 to 8 inches apart. Your arms should be lying flat on the floor, with palms down. Inhale as you lift the pelvis up until your thigh and torso are level. Hold it briefly and then lower back down as you exhale. You should do two or three sets of 12 to 15 exercises with a short break in between.
Pelvic Clock
The pelvic clock exercise is another way to strengthen both the pelvic and abdominal muscles. Think of your pelvis in terms of the 3, 6, 9, and 12 o'clock positions on a clock, moving it slowly in each direction, only an inch or so. Lie down on your back and position your knees at a 90 degree angle with your feet down flat on the floor. Keep your arms beside you with palms down on the ground. Visualize your belly button as the 12 o'clock, your pubic bone as the 6 o'clock, and your hip bones are the 3 and 9 o'clock. Use your abdominal muscles to move your pelvis, engaging only this part of your body. The upper body and the legs do not move and should be relaxed. This exercise focuses on the inside of the body and requires concentration to do it effectively. Start with five exercises and work up to 10.
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