How do you strengthen your pelvic floor for VBAC?

Pregnancy and Postpartum Care for Everyone

Vaginal Birth After Cesarean (VBAC) involves attempting a vaginal delivery after having had a previous cesarean section. Strengthening the pelvic floor muscles can be beneficial for overall pelvic health. Here are some exercises that may help:

  1. Kegel exercises: These involve contracting and relaxing the pelvic floor muscles. To do Kegels, squeeze the muscles as if you're trying to stop the flow of urine, hold for a few seconds, and then relax. Repeat several times throughout the day.
  2. Pelvic tilts: Lie on your back with knees bent, and tilt your pelvis upward, flattening your lower back against the floor. Hold for a few seconds and release. This helps engage and strengthen the pelvic muscles.
  3. Deep squats: Perform squats by bending your knees and lowering your hips as if you're sitting back into a chair. This engages the pelvic floor muscles.
  4. Bridge exercise: Lie on your back with knees bent, lift your hips toward the ceiling, and squeeze your glutes and pelvic muscles. Hold for a few seconds and lower your hips back down.
  5. Butterfly stretch: Sit with your back straight, bring the soles of your feet together, and gently press your knees toward the floor. This stretch can help maintain flexibility in the pelvic area.

Always consult with your healthcare provider before starting any new exercise routine, especially during pregnancy or post-cesarean. They can provide guidance based on your specific situation and health status.

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