Pelvic Floor Exercises During Pregnancy: What You Should Know

Pregnancy changes your body — and your pelvic floor is no exception. As your baby grows, your pelvic floor adapts to increasing pressure, changes in posture, breathing and movement.

So, should you train your pelvic floor during pregnancy?

Yes — but pelvic floor training is about much more than Kegels.

Why train your pelvic floor during pregnancy?

Your pelvic floor helps support your pelvic organs, contributes to bladder and bowel control, and works together with your core and breathing system.

Research supports pelvic floor muscle training during pregnancy, particularly for helping prevent urinary leakage. A Cochrane review found that women who began pregnancy without urinary leakage and performed antenatal pelvic floor muscle training were less likely to experience urinary incontinence later in pregnancy. Cochrane review

It's more than Kegels

A healthy pelvic floor doesn't just need to squeeze. It needs to be able to:

Contract • Relax • Coordinate • Respond to pressure

NICE describes pelvic floor muscle training as exercise that can improve strength, endurance, power and relaxation. NICE pelvic floor recommendations

That means constantly tightening your pelvic floor isn't necessarily better.

Think about your biceps: you wouldn't keep them contracted all day to make them stronger. Your pelvic floor also needs to know when to work and when to let go.

Breathing matters too

Your pelvic floor and diaphragm work together.

As you breathe in, your diaphragm moves downward and your pelvic floor normally lengthens slightly. As you breathe out, both naturally recoil upward.

Learning this connection can help you coordinate your pelvic floor during exercise and everyday movements such as lifting, coughing, sneezing and squatting.

What should pregnancy pelvic floor training include?

Rather than simply counting Kegels, think about:

Awareness + contraction + relaxation + breathing + coordination + movement

And don't forget the rest of your body. For uncomplicated pregnancies, physical activity—including aerobic and strength-conditioning exercise—is generally encouraged, with appropriate modifications as pregnancy progresses. ACOG pregnancy exercise guidance

If you experience pelvic pain, heaviness or bulging, significant leakage, or other concerning symptoms, speak with your healthcare provider or an appropriately qualified pelvic health professional.

The takeaway

Pelvic floor exercises during pregnancy aren't about creating the strongest squeeze possible.

They're about learning how your pelvic floor works with your breathing, core and movement — and teaching it to both activate and relax when needed.

Pregnancy is a great time not only to train your pelvic floor, but to understand it. ♡

Sources & Further Reading

Cochrane — Pelvic floor muscle training during pregnancy and after birth

NICE — Pelvic floor dysfunction recommendations

ACOG — Exercise during pregnancy and postpartum