Pregnancy week 23: doing simple pelvic floor exercises can help prevent potential incontinence after pregnancy.
Simple pelvic floor exercise: Squeeze, hold, release!
You can do pelvic floor exercises in any position at any time. The easiest way to start off with these exercises would be to:
When you have mastered this technique, you can try doing it in a variety of positions, sitting up, standing, even while waiting for the MRT or bus. There is no excuse not to do a simple exercise that can help you prevent potential incontinence after pregnancy.
Advanced pelvic floor exercise: Pelvic lifts
As you get even better, you can vary your exercise routine by doing pelvic lifts.
This exercise will also help to tone your bottom.
Not sure if you’re doing it right?
Always consult a physiotherapist. They are experts at such exercises and can be very helpful in correcting your technique and helping you ensure safety and avoid injuries whilst doing pelvic floor exercises. After pregnancy, once you have recovered, you may resume pelvic floor exercises for 2-3 months.
Ref: M19
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