Doing your pelvic floor in a range of positions can help to challenge you. As an example, try this sequence in a seated, standing and all fours position.
We work with strength, coordination and endurance here.
The way that is most taught to mamas when it comes to mastering your pelvic floor exercises is as follows:
Step 1: Sit comfortably and squeeze the muscles 10 to 15 times.
Step 2: Do not hold your breath.
Step 3: Avoid tightening your stomach, bottom or thigh muscles at the same time.
Step 4: Try holding each squeeze for a few seconds once you feel more comfortable in doing your PF exercises.
After a few months, you should start to notice results. You should keep doing the exercises, even when you notice they're starting to work.
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