As mentioned in another thread, at our antenatal class last week, we were told how to do our pelvic floor exercises & I was asked to post how it was explained to us. Just so you know, I am telling you everything I took in, sorry if I miss some vital step that someone else knows of. Aaaand if anyone else has been told differently, please feel free to share as well

Okey dokey. First you have to work out how long & how many exercises you can do. Before pregnancy they say that the average is 6 squeezes, 6 seconds long, although it does vary. It's expected that during pregnancy your muscles are not as strong due to all the relaxin flowing round.

So, to feel how many you can do, put a finger just inside your vagina & squeeze like you're stopping a wee. You should feel the muscle grab. Hold for about 4secs, then release for 4 secs. Keep doing that until the muscle is weaker. However many you did comfortably is what you will have to do from now on!

Then after a little while (let the muscle relax) you check to see how long you can do them. Hold for as long as you can then let go, counting as you go. If you can't feel the muscle let go, it's weakened & you held for too long. Wait about 4 secs and try again. Keeping doing that, waiting 4secs in between until you work out how long is comfortable.

So then you should have an amount & a time, say 4 lots of 3secs (everyone will be different). It's suggested you do them about 6 times a day, no need for the finger though, that's just the initial testing thing. Our physio suggested so you remember, every 2nd time you go to the loo, pull your pants up, do your exercises then leave the cubicle (it does help you remember!!). Then every 3-4 weeks, check again with your finger as your muscles might have gotten stronger.