Best Pregnancy Pelvic Floor Exercises (Easy Delivery + Fast Recovery)

Today we are doing a daily pregnancy core and pelvic floor routine that is best to prepare for an easier delivery and fast recovery after your birth. A strong and functional pelvic floor helps support your baby and organs and doesn't leak when you sneeze or jump. These exercises are also beneficial for prolapse and preventing prolapse after your delivery. Safe for first, second and third trimester.
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Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a registered dietitian, certified pre & postnatal fitness instructor, and pregnancy & postpartum core exercise specialist. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and find more energy!
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Music: Epidemic Sound
#pregnancyexercise #pelvicfloorexercises #pregnancy

[@irinab510]

Dear Jessica, your channel has been with me throughout my whole third pregnancy. And even though the baby had to be stimulated (41weeks + 4), when the contractions started, it went so fast and smooth. After an hour my daughter was here. No damages. Even the midwife was fascinated by how I can control my body. All thanks to you and your wonderful channel! Only during this third labour I had a truly positive experience. Two days postpartum today, full of energy, no pain, no hemmoroidis (I've been suffering a lot from it after the first two labours). I feel totally happy! Thank you and God bless you and your family 🙏💗💗💗

[@aidamwakalinga6182]

I'am 31 week pregnant, Your videos have been a helping hand during my pregnancy. Thank youuuuuuuuu

[@kategavagan]

Love this practice! Your videos are amazing and I’m so grateful for you! ❤

[@kirstyperry9592]

I’m 7 weeks pregnant going through vanishing twin syndrome, This was lovely thank you.

[@jourdanconaway718]

Thank you for your channel! I am currently 30 weeks with my first and im actually excited for birth. I know its going to be the hardest thing ive ever done but im confident in the ways ive prepared my body for the best outcome i can have 😁

[@nonenone2747]

You are going to do great! I have delivered 3 at home. It's the easiest thing because our bodies where made for it. God bless you❤

[@jourdanconaway718]

I hope your delivery goes great! Im 38 weeks with our first and im excited and feel the same as well! I know its going to be the hardest but ive prepared so much!

[@jucjuc314]

How did you go? Do you think the exercises helped? I hope you are fine ❤

[@tijanimustapha7947]

How’s your baby doing now?

[@marysassaqui6629]

Hey thank you for all the content. Just a quick question, do you have a playlist with all Kegel exercises? I couldn't find them all compiled.

[@geethika18]

Hello Namaste from India, I’ve been following you from quite sometime now find your videos really helpful and informative. Thanks much for sharing your experience and knowledge with us. I’m 35 weeks 4 days pregnant doctor advice normal delivery she suggested me to workout hence practiced these workouts along with you. How many times a day can we do it so I can prepare myself for normal delivery. Warm regards, Geethika Sharma.

[@ShadesofSage]

You always have the best workouts ❤! Thanks for sharing momma 🙏🏿!

[@PregnancyandPostpartumTV]

Thank you! So happy you are enjoying💞

[@ShadesofSage]

@@PregnancyandPostpartumTV You’re welcome 🥰!

[@eugeniastoliarova5068]

Thank you so much!! Amazing!!

[@PregnancyandPostpartumTV]

So happy you enjoyed 💞

[@NinaConcepcionTheNakedCoach]

Hi hun I love ur tights. I’d love to know where you got those from?

[@Noneofyourbusiness7080]

Great video! You're one of my favorite prenatal channels!

[@PregnancyandPostpartumTV]

So happy you are enjoying! Thank you, Jeannette!

[@CristinaRodriguez-zn9ew]

Thanks, Jessica! Great video, as always! I have a hypertonic pelvic floor (been suffering the consequences from 2nd trimester!), I have done the video with no kegels added, would that be okay and do you have any other recommendations? Before this one, I was only sticking to your video on pelvic floor strectches (reverse exercises) from time to time.

[@Nonameyyyy-i7n]

Did your pain go away postpartum?

[@rockinstrawberries]

What if you're not sure if you're lengthening your pelvic properly?

[@Kween8418]

I keep inhaling when you say exhale, and exhaling when it's time to inhale 😢 it feels more comfortable, I don't know why 😢

[@ravalivakulabharan9710]

Please mention who need to avoid these exercises

[@flaggy90]

Hello Jessica. Is it ok to do this every day? 19 weeks pregnant und mother of a two year daughter. I still pee when I sneeze after the first birth.

[@constructiongirlexplore1729]

I am 24 weeks pregnant is this okay if i can do this.?

[@Lauren-mc2tf]

Why can't I do the exercise at 5:40 ??? Like my leg literally will not lift up higher than a few inches. Is there a stretch you could recommend for increased flexibility in that area?

[@constructiongirlexplore1729]

It is advisable in 24 weeks pregnant like me.? Thank you ❤

[@PregnancyandPostpartumTV]

Yes, 24 weeks is a great time to start (assuming no complications) 💞

[@marianemashkalo4182]

Will do it for vbac

[@marianemashkalo4182]

P.s. did your workouts fir twins, but first girl did not turn, so got a planned c-section. But this was the only reason. With 3rd girl 21 months after c-section will try a vbac

[@ravalivakulabharan9710]

Can I do these exercises having low lying placenta in 18 weeks

[@infostudio9077]

No

[@pynkkangel1]

Hello, I am 10 weeks pregnant, can I do these exercises? Thanks

[@PregnancyandPostpartumTV]

Yes, assuming no complications 💞

[@pynkkangel1]

@@PregnancyandPostpartumTV thank you :))☺️

[@ravenskygemini16]

Hi! Already 38 weeks pregnant. Can I still perform these exercises?

[@PregnancyandPostpartumTV]

Yes, as long as no complications preventing pregnancy exercises 💞 You are so close!!! ✨

[@ravenskygemini16]

@@PregnancyandPostpartumTV on it already. Thanks! 💚

[@aminamaxamud415]

​@@PregnancyandPostpartumTV Iam 35 weeks can i do this exercise.

[@JimmysJourney1]

Is it okay if I do this every day or should I alternate?

[@PregnancyandPostpartumTV]

You can do it daily or ever second day depending on how much time you have and how strong you are feeling and what other exercises you are mixing into your routine also 💞 For example if you are doing pregnancy exercises/yoga 3 x per week then you could skip those days

[@francesbarra7710]

Hi! I’m 30 weeks in 3 days. I’m having issues to stick with the inhale relax and exhale pulling the baby in. I instinctively pull when I inhale rather than the opposite its take a lot of concentration and I lose it at a point doing the exercises 😂 does it really matter if I inhale and pull baby in instead or does that kill the whole kegel? 😅 enjoying you videos btw prepping for birth 💪🏾

[@Fairy.dust48]

I am struggling with the same issue , and I would also love you know if it makes a difference if you do the viseversa

[@uikis]

I am so struggling with the same, is like my brain can't do the math to inhale and pulling, not sure if still works the same way

[@aval2253]

lol I thought this was just me!

[@SumayyaShah-gj2rn]

Our diaphragm and pelvic floor move together so when we inhale and expand chest, pelvic floor moves down and when we exhale, pelvic floor moves up. If you're pulling up pelvic floor during inhalation, it's putting unnecessary stress on the pelvic floor which will weaken it

[@FastingForHealthyLifeBySaumya]

Do we can do it from first month or later in pregnancy

[@faithofamustardseed8198]

Description says for the entire pregnancy

[@FastingForHealthyLifeBySaumya]

@@faithofamustardseed8198 thanks dear

[@rubyvarma6716]

when can I start these I am just 16 weeks ❤

[@PregnancyandPostpartumTV]

You can start anytime now 💞 The earlier the better!

[@deniselove6073]

I’m 20 weeks and I just wanna stop peeing on myself 😭😭😭

[@caleighsmeltzer9121]

Today I peed, stood up, pulled my pants up, and sneezed. Peed my pants. It's not just you 😂

[@user-zs8iy6sz1w]

@@caleighsmeltzer9121 i literally just did the same glad i’m not crazy