YES, pelvic floor exercises can significantly improve bladder control and overall health for mothers! If you're experiencing urine leakage (hassi aane pe peshab nikalna) after pregnancy, you're not alone - up to 50% of women face this. The good news is that regular Kegel exercises can strengthen these muscles and restore control within weeks. It's never too late to start!
Watch: Are you doing these exercises with your baby? Is your baby enjoying?
Pelvic Floor Functions:
Common Problems from Weak Pelvic Floor:
Causes of Weak Pelvic Floor:
| Cause | How It Affects Pelvic Floor |
|---|---|
| Pregnancy | Baby's weight stretches muscles |
| Vaginal delivery | Muscles stretched during birth |
| C-section | Pregnancy weight still weakens muscles |
| Multiple pregnancies | Cumulative effect |
| Hormonal changes | After delivery and during menopause |
| Aging | Natural muscle weakening |
| Obesity | Extra weight strains muscles |
| Chronic constipation | Straining damages muscles |
| Heavy lifting | Incorrect lifting strains floor |
Method 1: Next time you urinate, try to stop the flow midstream. Those muscles are your pelvic floor. (Only do this to identify - don't practice regularly while urinating.)
Method 2: Imagine you're stopping gas from passing. The squeeze you feel is your pelvic floor.
Exercise 1: Long Squeezes
Exercise 2: Quick Pulses
Daily Routine:
Contact your doctor if you notice:
Start Exercises:
Lifestyle Changes:
Good Habits:
| Week | What to Expect |
|---|---|
| 1-2 | Learning to identify muscles correctly |
| 2-4 | Starting to feel some control |
| 4-6 | Noticeable improvement in symptoms |
| 6-8 | Significant improvement for most women |
| 3+ months | Full strength if consistent |
A: No, it's not permanent for most women! Urinary incontinence after delivery is very common but usually improves with exercises. Start Kegels as soon as you're comfortable after delivery. Most women see significant improvement within 6-8 weeks of consistent daily practice. If it doesn't improve, pelvic floor physiotherapy can help.
A: Yes! Pelvic floor exercises are safe and beneficial during pregnancy. They help support the growing baby's weight, prepare for delivery, and reduce risk of incontinence after birth. Start early in pregnancy and continue throughout. Just be gentle and stop if you feel discomfort.
A: You're doing them correctly if you feel a squeeze and lift sensation. You should NOT be squeezing your buttocks, thighs, or holding your breath. To check: insert a clean finger into vagina and squeeze - you should feel pressure around your finger. If unsure, ask for a pelvic floor physiotherapy referral.
A: Some mild issues may improve on their own, but don't rely on this! Active exercise gives much better results than waiting. Women who do pelvic floor exercises after delivery have significantly better bladder control than those who don't. Starting exercises early prevents long-term problems that can worsen with age and future pregnancies.
A: Yes! Even with C-section, your pelvic floor muscles supported your baby's weight throughout pregnancy, which weakens them. Many C-section mothers experience bladder issues too. Pelvic floor exercises are important for all mothers, regardless of delivery method.
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This article was reviewed by a pediatrician. Last updated: January 2025
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