Pelvic floor: why it matters from day one

The pelvic floor is the internal "trampoline" supporting the uterus, bladder, and bowel. In pregnancy it carries the baby's weight; during birth it stretches enormously. Training it before and after is one of the most useful things you can do for yourself.

Basic exercise — Kegel

Imagine holding back urine. That contraction, right there, is the Kegel. Hold 3 seconds, relax 3 seconds. Do 10 reps, 3 times a day.

Common mistake

Many women squeeze glutes or pull in their belly. The movement is internal and subtle. If unsure, a visit to a midwife or pelvic floor physiotherapist clarifies it in 30 minutes.

Postpartum

After medical clearance, start with diaphragmatic breathing and gentle Kegels. No rush. Skipping abs, running, or heavy weights in the first months is a long-term investment.