CARE ASSISTANT
DAHover to see the movement
1Diaphragmatic BreathingSit comfortably. Inhale deeply, letting your ribs expand sideways and your belly soften. On the exhale, gently engage your deep core, drawing your pelvic floor slightly up.
10 breathsPelvic floor exercises, before and after birth
Four short programmes, from the first trimester to the return to exercise: one expert tip per phase and five gentle movements to do at home. The pelvic floor is prepared before birth and rebuilt after it.
These exercises are general wellness movements. Always move gently and never force a posture. If you feel discomfort, bleeding or sharp pain, stop and talk to your midwife or doctor. This guide does not replace medical advice or prescribed pelvic floor rehabilitation.
The pelvic floor minute
A one-minute routine, every day, sitting or standing, invisible to others.
- Ten quick pelvic floor contractions, as if holding back gas, without squeezing the buttocks or holding your breath.
- Five contractions held for five seconds, then five seconds of complete release.
- Three deep breaths: the pelvic floor relaxes on the inhale and gently lifts on the exhale.
Hydration, Bladder Pressure & Early Kegels
During the first and second trimesters, your body rapidly produces more blood and fluids, and your rising uterus begins resting directly on your bladder. This leads to increased urinary frequency and occasional stress incontinence when sneezing or laughing.
Action Plan: Do not restrict water intake! Instead, practice 'The Knack'—a strong, intentional Kegel squeeze just before you cough, sneeze, or lift an object. Building foundational pelvic floor strength now acts as an essential shock absorber as your baby grows.
The five movements
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2Modified Cat-CowOn all fours, inhale to drop your belly slightly (Cow), exhale to gently round your upper back, hugging your baby up toward your spine without crunching.
10 repsHover to see the movement
3Pelvic TiltsStand against a wall or sit on a stability ball. Slowly tilt your pelvis forward and backward to mobilize the lower back and activate the deep abdominals.
15 repsHover to see the movement
4Butterfly Pose (Baddha Konasana)Sit with the soles of your feet together. Let your knees drop open. Keep your spine perfectly straight to open the hips and stretch the inner thighs.
Hold 1 minHover to see the movement
5Supported Child’s PoseKneel with your knees wider than your hips to make room for your belly. Extend arms forward and rest your forehead on a block or the mat. Focus on expanding the back of your ribs.
Hold 2 mins