Tzeadim › Pregnancy · First trimester

Exercise & body · Routine

Pelvic floor: 3 sets a day, from now on

What it is

10 × 10-second lifts + 10 quick squeezes, exhale on the lift, relax fully between. Prevents leaking and prolapse; learning to relax matters for pushing.

every day · from week 4 · until week 42

Sources

• Physical activity and exercise during pregnancy and postpartum (CO 804) — ACOG · checked 02-09-2026

Last reviewed 01-09-2026 · Confidence: high

Compiled with AI assistance from the public sources listed above. Not yet reviewed by a clinician — check anything important against the source, with Tipat Halav or with your doctor.