Updated 31 January 2018

Pelvic floor exercise, your pregnancy

Strong pelvic floor muscles will help prevent urinary incontinence. You will also be very grateful during labour!

Lie on your back with your knees and feet quite wide apart. Pull your stomach in hard. Lift your buttocks just off the carpet and keep it off the ground. Now squeeze your buttocks tightly and release it in a slow and steady rhythm ten times.

It is very important to pull in your stomach muscles throughout this exercise to ensure that your back, from the waist upwards remains firmly in contact with the carpet and that there is no possibility of arching it. Now bring your knees and feet closer in towards your buttocks and repeat the squeezing and releasing, finishing with a L-O-N-G squeeze.

Your ultimate goal is to spend approximately five minutes doing this exercise.


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Incontinence Expert

Dr Prenevin Govender completed his MBChB at the University of Cape Town in 2001. He obtained his Fellowship of the College of Urologists in 2009 and graduated with distinction for a Masters in Medicine from the University of Cape Town in 2010. His special interests include laparoscopic, pelvic organ prolapse and urinary incontinence surgery. He consults full-time at Life Kingsbury Hospital in Claremont.

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