Stomach and pelvic floor exercises

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There is a PDF which accompanies this video which gives examples of good exercises to perform (opens in a new window).

Your stomach muscles run from the bottom of your rib cage to your pubic bone and are connected by a ligament. This ligament increases in width during pregnancy to accommodate the growing bump. Following birth, the ligament may still be stretched and weak for some time.

You may have the feeling of a gap between your six-pack muscles. For most people this will improve within eight weeks from birth. But if after eight weeks you can fit more than two fingers between your stomach muscles at your belly button, and there is a visible bulge, especially when going from lying to sitting, this is called diastasis recti of the abdominal muscles.

If you have diastasis recti of abdominal muscles, take care to reduce the bulging of your abdominal muscles when moving, lifting carrying heavy objects or exercising.

Avoid sit-ups and abdominal exercises that make the abdominal muscles bulge. Avoid straining with constipation.

When getting in and out of bed roll onto your side first and push through your hands. Start gentle core strengthening exercises.

Should these symptoms continue beyond eight weeks after birth, please speak to your GP for advice and they may refer you to physiotherapy.

We've written out what's been said in this video below if you'd like to read instead of listening to it. If you'd like it in another language, click here for instructions.

The pelvic floor muscles sit between the pubic bone and the tailbone. They sit around the back passage vagina and opening of the bladder maintaining bladder and bowel control and supporting the pelvic organs. Pregnancy increases the load on these muscles so  strengthening the pelvic floor during and after every pregnancy is essential whether you've had a vaginal or a caesarean birth.

To do your pelvic floor exercise:

• Squeeze and lift the back passage as if you're trying to stop wind then continue the squeeze and lift to the front as if you're stopping the flow of urine.
• Try not to hold your breath or contract your buttocks or legs.
• Let go fully after the contraction
• Repeat long contractions lifting and holding the muscles for up to 10 seconds before releasing
• Give yourself 5 to 10 seconds rest between each contraction.
• Aim to do this up to 10 times or until your muscles tire then repeat short contractions by lifting and releasing until your muscles tire which may be up to 10 times or more.

Do the short and long pelvic floor contractions three times a day starting as early as you can in your pregnancy and continuing after having your baby once any catheter has been removed.  Using the NHS Squeezy pelvic floor app is a good way to gain motivation and guidance.

The Squeezy App can help to remind you to do your pelvic floor exercises.

It comes pre-set with a standard exercise regime but can be personalised to match a programme given by a specialist physiotherapist.

The app is available from the Apple app store and from Google play. If you have an iphone, you'll want to tap the App Store button; or if you have a phone that uses the Android operating system (such as a Samsung, Xiaomi or Nokia) tap Google Play: