Bladder & Muscle Training

Exercise 2: Quick Flicks

Rapidly squeeze and release the muscles as fast as you can. Do this 10 times to build fast-reacting strength.

Exercise 3: The Elevator

Imagine your muscles are an elevator. Squeeze a little (1st floor), a little more (2nd), and fully (top floor). Hold, then slowly release.

Lift your hips into a bridge. Squeeze your pelvic floor for 5 seconds, then relax while lowering.

Squeeze your pelvic floor while lowering into a squat, and relax as you stand back up.

Exercise 1: Basic Hold

Tighten your pelvic floor muscles, hold the contraction for three seconds, and then relax for three seconds.

Exercise 2: Quick Flicks

Quickly tighten and release the muscles to build fast-twitch fibers, helping stop sudden leaks when sneezing or coughing.

Exercise 3: Walking Kegels

Practice lifting and holding your pelvic floor lightly while walking or doing simple daily activities.

Lift your hips into a bridge position, tighten your pelvic floor for 5 seconds, then relax.

Sit on a hard chair and squeeze your muscles as if trying to lift yourself off the seat.

Exercise 1: Gentle Hold

Tighten your pelvic floor gently, hold for three seconds, and relax. Crucial for bladder support during pregnancy.

Exercise 2: Quick Flicks

Rapidly squeeze and release the muscles to stop sudden leaks when sneezing or laughing.

Exercise 3: The Elevator

Gradually squeeze your pelvic floor up into 3 stages, hold at the top, then slowly release it down.

Lie on your back with knees bent. Gently lift your hips, squeeze your pelvic floor, then slowly lower.

Lower into a squat and focus on fully relaxing your pelvic floor muscles to prepare for delivery.