Place one hand on your abdomen and the other on your lower back. Imagine your pelvis is a basin and tip it slowly backwards and forwards. Pelvic floor exercises It is very important for you to exercise and strengthen the pelvic floor muscles during your pregnancy, and to continue these exercises after the birth of your baby. These muscles form a sling running from the pubic bone at the front, to the tailbone at the back. If these muscles are weak, you may lose control of your bladder and bowel, experience the sensation of 'something coming down' into the vagina, or you may suffer from decreased sexual sensation.
Exercises help to keep the muscles strong.
This should feel like an upward and inward movement in the vagina and anus area. After you have had your baby, you may find that in the first few days, you may only be able to hold the muscles tight for 2 - 3 seconds. Relax the muscles. Then tighten, pull up and hold. Count how many times you can do this.