“If a woman’s birth canal is substantially different from the model described in textbooks, the movement of the baby will also deviate from the expected pattern,” said lead author Lia Betti.
She further stated in her study the “horrendous consequences,” when forceps were used to rotate babies during delivery. It was on erroneous assumptions about the shape of the pelvis.
While, a thin pelvic floor may conform to a subconsciously desired body type, having a strong pelvic floor is actually important. It supports your bladder, uterus, vagina and rectum and when you get pregnant, the growing baby can weaken your pelvic floor. This may lead to bleeding during your pregnancy.
Which is why you need a strong pelvic floor. But if you’re not born with one, how do you make it stronger? Here are some easy ways to strengthen your pelvis.
3 Quick Ways To Strengthen Your Pelvic Floor Muscle
Image courtesy: iStock
Kegel exercises
These are a method of contracting your pelvic muscles, and holding them for five seconds, and then relaxing them for the next five seconds. Remember, this is the same muscle you use when you’re trying to control your pee. Do this exercise 10-20 times a day and it can slowly but surely strengthen your pelvic muscles.
Pilates
According to research, about one to two hours of pilates can help strengthen your pelvic floor along with the core muscles, your lower back, as well as your hips and glutes.
Healthy diet
While you improve your lifestyle by inculcating exercises, a good and nutritious diet is equally important. When you are pregnant, add more colours to your plate in the form of fresh vegetables and fruits. Specifically, low-acidic fruits and vegetables such as bananas, potatoes, and beans. These foods contain magnesium that allows muscles and nerves to function properly.
You should also up your intake of Omega-3 fatty acids or start them if you haven’t already. Fish oil, nuts and flax seed contain omega-3 fatty acids. These acids help reduce inflammation in the body. Also, incorporate caffeine free tea and add a supplement with vitamin D (post consultation with your doctor).
Remember, a good lifestyle will not only help you have a smooth pregnancy, it is also a secret for a happy and healthy life.
