“Want a smoother delivery, faster recovery, and better bladder control after birth? It all starts down there.”
That’s right—pelvic floor exercises might just be the most underrated part of your prenatal routine. Whether you’re a first-time mom or on baby number three, strengthening these hidden muscles can transform your pregnancy and postpartum experience.
Let’s dive into how pelvic floor exercises during pregnancy can be your secret weapon for labor, delivery, and beyond.
Table of Contents
What Is the Pelvic Floor and Why It Matters During Pregnancy
The pelvic floor is a group of muscles and ligaments that support the uterus, bladder, and bowel. Think of it like a hammock at the base of your pelvis. During pregnancy, these muscles work overtime to support your growing baby, and they play a crucial role during labor and postpartum recovery.
When your pelvic floor is strong and flexible, it can:
- Helps manage the pressure of the growing uterus
- Support a smoother and potentially shorter labor
- Reduce the risk of tearing during delivery
- Promote faster postpartum recovery
- Minimize urinary incontinence (a common complaint during and after pregnancy)
Benefits of Pelvic Floor Exercises During Pregnancy
1. Reduces the Risk of Incontinence
One of the most common and uncomfortable pregnancy symptoms is urinary leakage. Strengthening the pelvic floor can improve bladder control during pregnancy and significantly reduce postpartum leakage.
2. Improves Core Stability
The pelvic floor is part of your body’s core system, working alongside the diaphragm, abdominal muscles, and back muscles. A stable core can help prevent lower back pain—a common complaint in the second and third trimesters.
3. Eases Labor and Delivery
A strong yet flexible pelvic floor can help you push more effectively and reduce the duration of labor. It also lowers the chances of interventions like forceps or vacuum delivery.
4. Promotes Better Healing Postpartum
Pelvic floor muscles that have been exercised during pregnancy tend to bounce back faster after delivery, reducing the risk of prolapse and speeding up healing.
5. Enhances Sexual Well-being
Improved blood circulation and muscle tone in the pelvic region often enhance sexual sensation and satisfaction post-birth.
When to Start Pelvic Floor Exercises During Pregnancy
The earlier, the better. Most healthcare providers recommend starting as soon as you find out you’re pregnant. But even if you’re already in the third trimester, it’s never too late to benefit.
Always check with your OB-GYN or midwife before starting a new exercise routine, especially if you have complications like placenta previa or are at risk for preterm labor.
How to Do Pelvic Floor Exercises (aka Kegels)
Step-by-Step Guide:
- Identify the Right Muscles
Next time you’re urinating, try to stop the flow midstream. The muscles you engage are your pelvic floor muscles (but don’t make a habit of doing this test during actual urination). - Perfect the Technique
- Sit or lie down in a comfortable position.
- Tighten your pelvic floor muscles as if you’re trying to stop gas or hold in urine.
- Hold the contraction for 5 seconds, then relax for 5 seconds.
- Gradually build up to holding for 10 seconds at a time.
- Repetition is Key
Aim for 3 sets of 10 repetitions per day. You can do these while brushing your teeth, watching TV, or even sitting at your desk. - Focus on Control, Not Just Strength
Don’t hold your breath; tighten your stomach, buttocks, or thighs. It’s all about isolating the pelvic floor.
Tips to Make Pelvic Floor Workouts a Habit
- Set reminders on your phone or use pregnancy apps with pelvic floor trackers.
- Pair them with daily activities like meals, showering, or bedtime.
- Use visual cues (like a sticky note on your mirror that says “Squeeze!”).
- Join prenatal fitness classes that incorporate pelvic floor training.
Common Mistakes to Avoid
- Overdoing it: Like any muscle, the pelvic floor can become tight and overworked. Balance strength with relaxation.
- Incorrect technique: If you’re unsure, ask a pelvic floor physiotherapist for a one-on-one assessment.
- Holding your breath: Always breathe naturally during the exercises.
Beyond Birth: Postpartum Pelvic Floor Care
Don’t stop after delivery! Postpartum pelvic floor exercises are just as vital. They help restore muscle tone, support healing from tearing or episiotomies, and improve long-term pelvic health.
Even if you had a C-section, your pelvic floor still went through a lot during pregnancy and needs love and attention.
Extra Tips to Support Pelvic Health During Pregnancy
- Avoid constipation by staying hydrated and eating fiber-rich foods—straining puts stress on your pelvic floor.
- Practice good posture to reduce pressure on the pelvis.
- Don’t ignore leaks—they’re common but not normal. They’re a sign your pelvic floor needs attention.
When to Seek Help
If you experience any of the following, consult a pelvic health physiotherapist:
- Constant urinary leakage
- Pain during intercourse
- A heavy or dragging sensation in the pelvis
- Difficulty emptying the bladder or bowel
Professional guidance can tailor exercises to your needs and prevent long-term complications.
Final Thoughts: Your Secret Weapon Is Within You
Your body is doing something incredible—growing a new life. Supporting it with simple, targeted pelvic floor exercises is one of the kindest and smartest things you can do. They take just a few minutes a day but can lead to major benefits during labor, delivery, and recovery.
Start now. Your future self (and your pelvic floor) will thank you.
Frequently Asked Questions (FAQs)
What are pelvic floor exercises during pregnancy?
Pelvic floor exercises, also known as Kegels, involve contracting and relaxing the muscles that support the uterus, bladder, and bowel. These exercises help maintain muscle strength and control during pregnancy and after childbirth.
When should I start pelvic floor exercises in pregnancy?
You can start pelvic floor exercises as early as the first trimester. Starting early helps build strength and endurance, but even beginning in the third trimester can offer significant benefits.
Are pelvic floor exercises safe during all stages of pregnancy?
Yes, pelvic floor exercises are generally safe throughout pregnancy. However, if you have complications like preterm labor, cervical insufficiency, or placenta previa, consult your healthcare provider before starting any exercise.
How often should I do pelvic floor exercises when pregnant?
Aim for 3 sets of 10 repetitions per day, holding each contraction for about 5–10 seconds. Consistency is key to seeing results.
Can pelvic floor exercises make labor easier?
Yes. Strong and flexible pelvic floor muscles can help you push more efficiently during labor, reduce the need for interventions, and support a smoother delivery.
Do pelvic floor exercises help prevent tearing during childbirth?
They can. A well-toned pelvic floor improves control and flexibility, which may reduce the risk of tearing or the need for an episiotomy during vaginal delivery.
Can pelvic floor exercises help with postpartum recovery?
Absolutely. Regular pelvic floor training during pregnancy speeds up postpartum recovery, reduces the risk of prolapse, and improves bladder and bowel control.
How do I know if I’m doing pelvic floor exercises correctly?
If you’re unsure, imagine you’re trying to stop the flow of urine or prevent passing gas. You should feel a lift inside your pelvis. If you’re still uncertain, consult a pelvic floor physiotherapist for a personalized assessment.
Can I do pelvic floor exercises after a C-section?
Yes. Although your baby was delivered via C-section, your pelvic floor still bore the weight of pregnancy and needs strengthening. You can begin once your doctor gives you clearance postpartum.
What are signs of a weak pelvic floor during pregnancy?
Signs include urine leakage when sneezing or coughing, a heavy feeling in the pelvic area, pain during sex, or difficulty controlling bowel movements. These are indications that pelvic floor strengthening is needed.
