This exercise is suitable for everyone, so both during pregnancy and afterwards. You can train the pelvic floor in several positions, for example when lying down, standing or seated, allowing you to do the exercise during all daily activities. So even when you're behind your desk at work or queuing at the supermarket!
A good exercise to feel the pelvic floor and to learn how to contract it in the clock exercise. You can do this exercise in several positions. Remember to keep breathing during the exercise. The clock exercise goes as follows:
Think of your pelvic floor as a clock. Your pubic bone is 12, your tail bone is 6, the left inside is 3 and the right inside is 9
Keep breathing in and out calmly
Breath out and imagine that you bring the 12 and the 6 to the centre of the clock, the 3 and the 9 as well and slowly lift the pelvic floor.
Hold the tension for 1-2 counts without holding your breath.
Relax the pelvic floor in 3 counts, stay relaxed for 7 more counts. Keep breathing calmly. Then contract again.
Repeat this exercise 10 times.
A correct contraction gives tension in the pelvic floor as well as in the deep abdominal muscles. You can feel this by placing your fingers against the soft tissue right next to the hip bones.
On the Mom in Balance Member App, you can find videos with explanations of specific exercises for during pregnancy and after delivery.