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Pregnancy places significant demand on your pelvic floor muscles. These muscles support your growing baby, bladder, bowel, and uterus while stretching to prepare for labour and delivery.
Performing the right pregnancy pelvic floor exercises (also called Kegel exercises) can reduce incontinence, lower prolapse risk, ease discomfort, improve labour outcomes, and support faster postpartum recovery.
At PregActive, we emphasise both strengthening and relaxing these muscles for balanced pelvic health. Whether you’re in your first trimester or nearing your due date, this guide covers the best pelvic floor exercises for pregnancy, step-by-step instructions, proper form tips, and how they aid postpartum recovery.
Join us as we guide you through a series of safe and easy-to-follow exercises tailored specifically for expecting mothers.
Why Pelvic Floor Exercises Matter in Pregnancy
Your pelvic floor works harder than ever during pregnancy.
Strong yet flexible muscles help:
1. Prevent or reduce stress incontinence (leaking when coughing, sneezing, laughing, or exercising).
2. Support pelvic organs and your growing belly.
3. Improve labour outcomes through better muscle control and opening during pushing.
4. Speed healing after birth and reduce prolapse risk.
5. Ease common issues such as back pain, pelvic girdle pain, and constipation.
The key is balance: effective contractions plus full relaxation. Overly tight muscles can cause as many problems as weak ones. Evidence from sources including the NHS, Mayo Clinic, and pelvic health specialists shows consistent pelvic floor training during pregnancy can significantly reduce incontinence risk and support better birth and recovery outcomes.
What Is the Pelvic Floor?
The pelvic floor muscles form a hammock-like structure between your pubic bone at the front and your tailbone at the back. They support the bladder, bowel, and uterus. Openings from the bladder, bowels, and womb pass through these muscles, which also maintain bladder and bowel control.
When contracted, the pelvic floor lifts internal organs and tightens the openings of the vagina, anus, and urethra. Relaxation allows passage of urine and faeces. Pregnancy lengthens and weakens these muscles due to the weight of the uterus, hormonal changes, and the demands of vaginal birth making targeted exercises essential.
How to Find Your Pelvic Floor Muscles Correctly
To identify the correct muscles:Imagine stopping the flow of urine midstream and holding in wind at the same time. You should feel a lift and squeeze around the vagina, urethra, and anus.
Use this method only for learning, do not regularly stop and start urine flow, as it can increase UTI risk or weaken muscles over time.
Once identified, empty your bladder before exercising. Sit, lie, or stand comfortably. Tighten only the pelvic floor, keep abdomen, buttocks, thighs, and back relaxed. Breathe normally; never hold your breath.
Prevent Incontinence
Let’s get straight to the point – doing your pelvic floor exercises will help you to prevent, or reduce, the severity of incontinence. Its is important to continue doing your Kegels all the way into your third trimester.
Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car.
Waiting in line at the shops. In the privacy of your own home. The hard part is doing them correctly.
At-home Best Pelvic Floor Exercises for Pregnancy
Here are the 10 best pelvic floor exercises for pregnancy, backed by expert recommendations from sources like NHS, Mayo Clinic, ACOG, and pelvic health physical therapists.
These focus on both strengthening (to support your growing baby and prevent incontinence) and relaxing/lengthening (to prepare for labor and avoid tightness).
Start in trimester 1-2 with more contractions; shift to relaxation in trimester 3.
Aim for 3-4 sessions/week, 10-15 reps each.
Always consult your OB/GYN or pelvic floor PT first.
1. Classic Kegels
Squeeze as if stopping urine and wind, lifting inward and upward. Hold 5–10 seconds, then fully release.
Why: Strengthens pelvic floor to reduce leaking (up to 70% effective per studies) and supports bladder/bowel.
How: Sit/lie comfortably. Squeeze muscles as if stopping pee + gas (lift inward).
- Quick: Squeeze/release 10-20x fast.
- Slow: Hold 5-10 sec, relax 10 sec.
- Sets: 3 sets/day (anywhere-driving, TV). Progress to 10-sec holds.
2. Diaphragmatic Breathing
Why: Teaches pelvic floor to lengthen on inhale (key for birth); reduces tension/pain.
How: Lie on back (or side if later pregnancy). Hand on belly. Inhale deeply through nose (belly rises, pelvic floor drops/relaxes). Exhale slowly (gentle lift).
Sets: 10 breaths, 2-3x/day. Add visualization: “Open like a flower.”
3. Reverse Kegels
Why: Counteracts over-tightening; helps muscles stretch during delivery (reduces tearing risk).
How: Inhale and gently “bear down” or relax/drop pelvic floor (like starting pee but softer). No pushing! Hold 5-10 sec.
Sets: 10-15 reps after regular Kegels.
4. Deep Squats (Yoga Squat) – Opens pelvis
Why: Lengthens pelvic floor + inner thighs; prepares birth canal (expert-favorite for trimester 3).
How: Feet wider than hips, toes out. Lower into squat (use wall/chair for support). Hands in prayer, elbows push knees open. Breathe + relax downward.
Sets: Hold 30-60 sec, 5-10x. Avoid if knee/hip pain.
5. Bridge (Glute Bridge with Kegel)
Why: Lifts pelvic floor while strengthening glutes/core; prevents back pain.
How: Lie on back, knees bent. Lift hips (squeeze glutes + Kegel at top). Hold 3-5 sec, lower slowly.
Sets: 10-15 reps. (Side-lying if past trimester 1.)
6. Bird Dog
Why: Engages deep core + pelvic floor without strain; improves balance/posture.
How: On all fours. Extend opposite arm + leg, keep hips level. Add Kegel hold.
Sets: 10/side, hold 5-10 sec.
7. Happy Baby Pose
Why: Relaxes tight pelvic floor; eases sciatica/hip tension.
How: Sit, soles together, knees out. Gently press knees down or forward fold. Breathe deeply.
Sets: Hold 30-60 sec, 5x.
8. Cat-Cow Pose
Why: Alternates contraction/relaxation; relieves back pain.
How: On all fours. Inhale: Arch back, drop belly (relax floor). Exhale: Round spine, gentle Kegel.
Sets: 10-15 flows.
9. Seated Butterfly Stretch
Why: Relaxes adductors tied to pelvic floor; preps for pushing.
How: Sit, soles together, knees out. Gently press knees down or forward fold. Breathe deeply.
Sets: Hold 30-60 sec, 5x.
10. Pelvic Tilts
Why: Teaches neutral pelvis; reduces incontinence risk.
How: Stand/wall or lie down. Tilt pelvis (tuck tailbone, flatten back) with gentle Kegel. Release.
Sets: 10-20 reps.
How to Do Pelvic Floor Exercises Correctly
- Empty your bladder first.
- Breathe normally, never hold your breath.
- Fully relax between contractions.
- Start gently and progress hold times gradually.
- Consistency matters more than intensity: 3–4 quality sessions per week.
- In early pregnancy prioritise strength; in the third trimester emphasise relaxation and lengthening.
You can perform many of these discreetly, while driving, watching TV, or waiting in line.
Signs Your Pelvic Floor Needs Attention
Watch for:
- Leaking urine when coughing, laughing, sneezing, or exercising.
- Feeling of heaviness or bulging in the pelvis.
- Difficulty controlling wind.
- Pelvic or lower back pain.
- Constant urge to urinate or incomplete emptying.
If you experience pain, are unsure about technique, or symptoms persist, consult a pelvic health physiotherapist. Specialists can confirm correct muscle isolation and technique.
Common Mistakes and Important Cautions
Do not perform Kegels while urinating regularly, this can weaken muscles or raise UTI risk.
Avoid over-training or excessive force, which may lead to an overactive (tight) pelvic floor, pain during intercourse, or difficulty emptying bladder/bowel.
Keep abdomen, buttocks, and thighs relaxed, only the pelvic floor should work.
If you feel pain in the abdomen or back, stop and check form; seek professional guidance.
Results typically appear in 6-8 weeks (sometimes longer). Stopping exercises allows muscles to weaken again.
Frequently Asked Questions About Pregnancy Pelvic Floor Exercises
When should I start pelvic floor exercises during pregnancy?
As early as the first trimester (or preconception). Continue throughout pregnancy and into postpartum recovery.
How often should I do them?
Aim for daily practice or at least 3-4 sessions per week. Quality and consistency outperform high volume.
Can The PregActive Hug & Wrap Technique Strengthen My Pelvic Floor and provide Core Relief?
Yes. The ‘Hug & Wrap Method‘ is PregActive’s signature technique for connecting breath, pelvic floor, and deep core so they work as one coordinated unit. Old school Kegels do not give you the complete results you need.
Can pelvic floor exercises help with labour and postpartum recovery?
Yes. Better muscle control can support more effective pushing, potentially reduce tearing risk, and speed healing while lowering incontinence and prolapse risk after birth.
What if I have an overactive or tight pelvic floor?
Focus more on reverse Kegels, diaphragmatic breathing, and lengthening stretches (deep squat, butterfly, happy baby). A pelvic floor physiotherapist can assess and guide you.
Should I do more exercises as pregnancy progresses?
No. Avoid over-training. Increase quality of contraction and relaxation rather than quantity.
Take Control of Your Pelvic Health During Pregnancy
Consistent pregnancy pelvic floor exercises, combining classic Kegels with breathing, reverse Kegels, and mobility work, help you support your body through pregnancy, prepare for birth, and recover more effectively afterward.
For guided sessions, video demonstrations, and complete prenatal programs that integrate pelvic floor work with safe strength and mobility training, explore PregActive resources and the PregActive Pregnancy YouTube channel.
Did You Know that Kegel Exercises are Pelvic Floor Exercises?
During pregnancy and after childbirth, your pelvic floor muscles are lengthened and weakened. This can cause incontinence.
Once you know how to do Kegel exercises, you can do them anytime and anywhere. In the car. Waiting in line at the shops. In the privacy of your own home.
Pelvic floor Secrets Video with Women’s Health Physiotherapist
Signs of Pelvic Floor Problems
1. Losing control of your bowel.
2. Leaking urine when you cough or sneeze.
3. Leaking urine when you exercise or laugh.
4. Pain in the pelvic area
5. Poor sensation or leaking during sex.
6. Lessened chance of abdominal separation
7. Constant urge to go to the toilet.
8. A prolapse
Causes of PF Problems
1. Constant coughing.
2. Supporting the weight of the uterus.
3. A vaginal childbirth.
4. Some forms of surgery.
5. Lower levels of estrogen after menopause.
6. The pressure of obesity.
The Key Is to Find the Right Muscles
To identify your pelvic floor muscles, stop urination in midstream. You should ONLY use this method for learning purposes. It is not advised to start and stop your urine regularly.
Or to frequently do Kegel exercises when you have a full bladder. Incomplete emptying of the bladder can raise your risk for a urinary tract infection (UTI).
Tips:
1. Make sure your bladder is empty.
2. Sit or lie down.
3. Tighten your pelvic floor muscles.
4. Hold tight and count for 5 seconds.
5. Relax the muscles and count for 5 seconds.
6. Repeat 10 times.
7. Aim for 3 times a day.
Guided Pelvic Floor Exercises Postpartum
Where are Your PF Muscles?
The pelvic floor muscles are between your pubic bone at the front and your tailbone at the back. They support the bladder, bowl and uterus.
The openings from your bladder, your bowels and your womb all pass through your pelvic floor. They also maintain bladder and bowel control.
What Do Pelvic Floor Muscles Do?
Pelvic floor muscles provide support to the organs that lie on it. The sphincters give us conscious control over the bladder and bowel.
This allows us to control the release of urine, faeces and flatus and allow us to delay emptying until it is convenient.
When the pelvic floor muscles are contracted, the internal organs are lifted and the sphincters tighten the openings of the vagina, anus and urethra.
Relaxing the pelvic floor allows passage of urine and faeces.
When Can I start to see a difference?
After 6 to 8 weeks, you should feel better and have fewer symptoms. For some women, it could take longer. If you feel that these exercises are not helping you, keep doing them. Results are not always immediate.
The Mayo Clinic states that Kegel exercises may take several months to have an effect on urinary incontinence.
Signs of Pelvic Floor Strength Improvement
1. Less leakage and fewer ‘accidents.’
2. Longer time between bathroom visits.
3. Being able to hold the contractions longer.
4. Drier underwear, without the feeling of always being wet.
Should I Do more Exercises with each trimester?
No. As you notice a difference, you must avoid doing more. As doing more (over-training) can lead to straining when you urinate or move your bowels.
Let’s Chat About Overactive Pelvic Floor
Note of Caution
Avoid doing Kegel exercises at the same time you are urinating. Doing the exercises while you are urinating can weaken your pelvic floor muscles over time. Or cause damage to bladder and kidneys.
Doing Kegel exercises incorrectly or with too much force may cause vaginal muscles to tighten too much. This can cause pain during sexual intercourse.
What if I experience pain?
You are likely not performing your Kegels correctly if you feel pain in your abdomen (or back).
As you contract your pelvic floor muscles, the muscles in your abdomen, back, buttocks, and sides should remain loose. Please seek professional help when needed.
What if I Stop doing Kegel Exercises?
Like any muscle, if you do not continually strengthen it, it will weaken. Incontinence will return if you stop doing these exercises.
When do I need to seek professional help?
You should visit your doctor or physio anytime you need help or have concerns. If you’re having trouble doing Kegel exercises, don’t be embarrassed to ask for help.
Your health care provider can help you to learn how to isolate and exercise the correct muscles. If you are not sure you are doing Kegel exercises the right way, book in an appointment with your physio.
They will work closely with you to ensure you are doing them correctly.
There are some physiotherapists and physical therapists who specialize in pelvic floor exercises.
Why PF Exercises Matter.
Pregnancy is just one factor that can weaken your pelvic floor muscles. You might benefit from doing Kegel exercises if you:
1. Stress incontinence – Leak a few drops of urine while sneezing, laughing or coughing.
2. Urinary urge incontinence – a strong, sudden urge to urinate just before losing a large amount of urine.
3. Faecal incontinence – leak stool.
When are Kegels less effective?
Kegel exercises are less helpful if you have severe urine leakage when you sneeze, cough or laugh.
Kegel exercises aren’t helpful if you unexpectedly leak small amounts of urine due to a full bladder (overflow incontinence).
Why are Pelvic Floor Exercises Important for Later on in Life?
Often later on in life, after menopause, a weak pelvic floor can lead to prolapse.
A prolapse is where the pelvic organs move down and push against the walls of the vagina. Performing exercises now to protect your pelvic floor you can reduce the possibility of this occurring.
While you may not directly see the benefits of doing your Kegels, you will later on.
Your body changes greatly after childbirth. A strong pelvic floor will help minimize many of these unwanted changes.
Learning to do them correctly can be difficult at first. But once you know, then you can do them anywhere, without anyone knowing!
Do PF Exercises Sound Confusing?
Yes, at first you may take a while to understand the importance of Kegel exercises and how to do them. But don’t worry, you’re not alone! Our team are the experts in prenatal health are here to help you.
Our team includes Women’s Health Physiotherapists, exercise physiologists and prenatal health professionals who will guide you through all you need to know.
Here’s How I Will Help You
1. Less leakage and fewer accidents.
2. Being able to hold the contractions longer.
3. Longer time between bathroom visits.
4. Drier underwear, without the feeling of always being wet.
5. Increased vaginal lubrication.
6. Improved blood circulation to your pelvic floor.
How Do I Perform these Exercises?
Learning how to do Kegel exercises can be difficult for some. Unlike other strengthening exercises where you distinctly see and feel the muscle being worked.
It takes some practice to perform Kegels correctly. But once you know what the movement feels like, aim to perform Kegel exercises daily.
I want you to breathe deeply and relax your body when you are doing these exercises.
Make sure you are not tightening your stomach, thigh, buttock, or chest muscles.
The Right Exercises
Some exercises place more stress on the pelvic floor than others.
So, it’s important you learn what to do, and what not to do.
Discuss any concerns with your doctor prior or women’s health physiotherapist to commencing exercise. This ensures that all exercises and activities are appropriate for you.
When you perform pelvic floor exercises you must use the correct technique to ensure maximum benefit. In my classes, as well as in my online program, I will show you how to effectively activate your pelvic floor muscles.
I will also provide you with pelvic floor routines that consist of short and long holds. I show when you are activating pelvic floors incorrectly.
The key is to learn how to ‘let go’ and disengage your pelvic floor. Watch this instructional video below on pelvic floor.
PF Exercise Tips
1. Perform these exercises slowly, with control.
2. Think about gently activating your pelvic floor not ‘squeezing’ or ‘clenching’.
3. Only complete as many repetitions as you feel comfortable doing. More is not better, it is all about quality and technique.
4. If you are unsure whether you are performing the pelvic floor exercises correctly, book in with a women’s health physiotherapist.
A physiotherapist will be able to tell you if you are activating correctly. And whether there are aspects of your pelvic floor you need to work on. Video on Pelvic Girdle Pain Exercises
In this video below, we will be going over 5 pregnancy pelvic floor exercises that are specifically designed to help strengthen your core during pregnancy.
These exercises are safe and effective for expectant mothers looking to maintain a healthy pelvic floor and core muscles throughout their pregnancy journey.
During pregnancy, it is important to focus on strengthening the pelvic floor muscles as they play a crucial role in supporting your growing baby and preparing your body for childbirth.
By incorporating these exercises into your daily routine, you can improve your core stability, reduce the risk of pelvic floor dysfunction, and promote a quicker postpartum recovery.
Pelvic Girdle Pain Relief Video
Benefits That Last Beyond Birth
A well-trained pelvic floor during pregnancy supports easier labour, faster recovery, better bladder control, and reduced risk of long-term issues like prolapse.
Combine these exercises with PregActive’s prenatal workouts for optimal core and pelvic health. Start today – your body and baby will thank you.
Strong, flexible, and confident for birth and motherhood.Join the PregActive community, follow our guided videos, and take control of your pelvic health journey right now.
Resources
TODAY.com – “Pelvic Floor Exercises In Pregnancy: Prepare for Labor, Postpartum”
Comprehensive guide with expert PT advice, including diaphragmatic breathing, Kegels, bridges, and more.
NCT (National Childbirth Trust) – “Pelvic floor and stomach exercises in pregnancy”
Trusted UK pregnancy organisation with clear instructions on Kegels and core support exercises.
Pregnancy, Birth and Baby (healthdirect Australia) – “Pelvic floor exercises ”Government-backed, straightforward guidance on how and when to do pelvic floor exercises during pregnancy.
Article reviewed: Article updated and reviewed by Kerryn Boyle on 05/10/2026.
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