Some more background for you ladies (and welcome to The Ripple Effect, Sunday morning readers )
Your pelvic floor supports your bladder, bowel and uterus (womb). So your pelvic floor gives you control over when you empty your bladder and your bowels.
Later in life, if your vaginal muscles are weak, it's possible for your uterus to sag down and push against the walls of your vagina. This is called prolapse. It's thought that four out of 10 women over the age of 50 have some degree of prolapse.
Being pregnant can place a lot of stress on your pelvic floor muscles. Your pelvic floor can become weak and stretched from as early as 12 weeks into your pregnancy. Constipation, which is common in pregnant women, can put even more strain on your pelvic floor.
Good pelvic floor muscles may help to:
support the extra weight of pregnancy
shorten the second stage of labour, when you push your baby out
heal the area between your anus and vagina (perineum) after birth, by increasing the circulation of blood to it
Another benefit is that women with stronger pelvic floor muscles may be more likely to have orgasms during sex. So doing pelvic floor exercises could help you to have a more satisfying sex life!
NICE recommends you should exercise
eight times, three times a day. If you are having problems with leaking urine you may need to do them more often. In fact, it's a good idea to do as many as you can as you go about your daily routine. You should aim to make pelvic floor exercises a part of your life for ever.
And a couple of other tips to add to MissJ's exercise tips:
>You may feel your lower tummy muscles tightening, and that's fine. If you are tightening your
upper tummy muscles (above your belly button) then you are trying too hard!
>It is just as important to learn how to relax your pelvic floor as it is to tighten it. When your baby's head "crowns" during the second stage of labour, your muscles need to relax. Some midwives believe that a relaxed pelvic floor at this stage can help prevent tearing or episiotomy. Also, if your muscles can't relax properly, they will tire more quickly. So after you have tightened your pelvic floor muscles, make sure you relax them fully before tightening them again. For some women, a gentle push out at the end of each pelvic floor contraction will help.