Pelvic floor exercises during pregnancy

Pregnancy is an exciting—though sometimes overwhelming—journey, bringing countless changes as your body makes room for your growing baby.1 One key player in this process? Your pelvic floor.

These muscles do a lot behind the scenes—supporting your baby, keeping you from running to the bathroom every five minutes, and even helping during labor. But what exactly is the pelvic floor, and why does it matter so much during pregnancy? Let’s explore.

Think of your pelvic floor like a hammock at the base of your pelvis, holding up important organs: your bladder, uterus, and bowel (pelvic organs).² This group of muscles provides support and keeps everything in place.²

During pregnancy, your pelvic floor grows more flexible to support your baby’s development—a crucial adaptation for childbirth.¹ A strong, flexible pelvic floor makes a big difference, not just during pregnancy but also when it comes to recovery after birth.

Your pelvic floor muscles are multitaskers! They control bladder and bowel function (aka helping you avoid leaks), support your core and posture, and even play a role in sexual health.²

When these muscles are strong, they support better bladder control and help prevent incontinence.¹ Doing Kegels to strengthen your pelvic floor can help you have more control over the muscles you’ll use in childbirth. They can also speed up postpartum healing by promoting tissue healing.¹

Pregnancy is no small feat for your body, and your pelvic floor takes on a lot of extra work. As your baby grows, hormonal changes like an increase in progesterone make your muscles and ligaments more flexible to prepare for birth—but this also makes them weaker.¹ On top of that, weight gain and increased pressure from your uterus put extra strain on these muscles.¹

This can lead to common pregnancy issues like urinary leakage (hello, surprise sneezes!), back pain, and even a higher risk of pelvic organ prolapse (POP), where organs like the bladder may droop due to weakened support.¹ The good news? Strengthening your pelvic floor can help manage and even prevent these issues.

You might be wondering: should I wait until after pregnancy to strengthen my pelvic floor? The short answer: nope! Starting during pregnancy can be useful, supporting better bladder control and overall pelvic health.¹

Pelvic floor exercises (like Kegels) help maintain muscle strength, which means better bladder control, reduced risk of prolapse, and a more comfortable pregnancy overall.¹ Plus, a strong pelvic floor can help during labor by giving you increased control of the muscles you’ll use during delivery.¹

A strong pelvic floor does more than just support your growing baby—it can make pregnancy, childbirth, and recovery post-birth much easier.¹ Here’s how:

• Better bladder control – Reduce the chances of unexpected leaks when you sneeze, laugh, or cough.¹
• Faster postpartum recovery – Promotes tissue healing after pregnancy.¹
• Less back and pelvic pain – A strong core means better posture and stability.²
• Improved postpartum intimacy – Stronger pelvic floor muscles can enhance sexual health.²

These exercises are simple, take just a few minutes a day, and can set you up for a stronger, healthier recovery after birth.

Keeping your pelvic floor strong during pregnancy doesn’t have to be complicated. The key is focusing on safe, doctor-approved exercises that build strength without putting extra pressure on your body. For example, Kegel exercises assist in strengthening and supporting your pelvic floor through contracting and relaxing these muscles.¹

Remember, always consult with your healthcare practitioner before implementing anything new into your routine. It’s advisable to avoid exercises that involve you lying flat on your back after 16 weeks and contact sports like kickboxing, judo, or squash due to the risk of fainting or injury.³

How to Do Pelvic Floor Exercises During Pregnancy

To get started with pelvic floor exercises, find a comfy position, like sitting or lying down with your knees bent.³

Here’s how to engage those pelvic floor muscles²:

• Imagine you’re trying to stop yourself from passing wind, but don’t squeeze your buttocks—just close the back passage gently. ²
• Now, focus on lifting your vaginal muscles upwards and inwards. Just make sure you’re not tensing your stomach at the same time.²
• Try a mix of both long (around 10 seconds) and short squeezes to get the most out of your workout. Easy, right? ²

Try to squeeze in 3 sets of 8 squeezes every day. To make it easier to remember, why not do one set with each meal? It's a simple way to stay on track.3 You can also practice tightening these muscles before and during coughing or sneezing.³

Pelvic floor exercises are safe to continue postpartum, but you may need to modify them based on your recovery. Start gently and listen to your body. If you had a difficult delivery, consult your doctor before resuming.¹

Bladder leaks during pregnancy? Totally normal and often only temporary.¹ As your baby grows, extra pressure on your bladder can lead to unexpected leaks, especially when sneezing, coughing, or laughing.¹ That’s where absorbent pads come in.

There are two types of absorbent pads that you can choose from. Disposable pads which are convenient, ultra-absorbent and designed for light leaks, whereas reusable pads are eco-friendly and cost-effective but may require frequent washing.

Need some assistance? Here are some top-rated pads for maximal comfort and absorbency:

• TENA Women’s Light Incontinence Pads – Ideal for light leaks, providing discreet protection.
• TENA Women’s Light Incontinence Liners – Perfect for minor leaks and daily freshness.
• TENA Sensitive Care Extra Coverage Overnight Pads – Great for nighttime protection and heavier leaks.

Finding the right fit can make all the difference in staying comfortable throughout pregnancy!

Can pelvic floor exercises help you feel better during pregnancy?

Absolutely! Pelvic floor exercises are more than just good for strengthening muscles—they can be a real game changer for how you feel during pregnancy. As your baby grows, having a strong pelvic floor can boost stability², which can reduce the strain on your back and pelvis.

By strengthening these muscles, you’re also giving your body extra support for everyday movements. These exercises can even help ease back pain, a common discomfort as your body changes.³

During pregnancy and birth, is it normal for your pelvic floor muscles to stretch and weaken?

Yes, it’s completely normal! As your baby grows, the weight and pressure put on your pelvic floor naturally causes these muscles to stretch.¹ This helps make room for your baby and prepares your body for childbirth. However, after delivery, it’s important to recover and regain strength in these muscles to prevent issues like incontinence or prolapse. ¹

Even after birth, pelvic floor exercises can continue to support your recovery and help restore muscle strength. ¹ Always consult your doctor first, but starting these exercises early and continuing postpartum can make a big difference in your overall health and recovery. ¹ Keep it up—you’ve got this!

For more tips on pelvic floor exercises and their benefits, check out this helpful guide on fighting urinary leaks with pelvic floor exercises.