Supporting your body: 5 benefits of pelvic floor exercises while pregnant

Pregnancy transforms your body in remarkable ways, and while you're likely tracking your baby's development week by week, there's another important part of your body that deserves attention: your pelvic floor. These muscles work hard throughout pregnancy and delivery, yet many expectant mothers don't learn about pelvic floor health until problems arise.

Pelvic floor exercises can be safe, necessary and worth the effort during pregnancy. Your doctor or other caregivers can help you integrate this into your wellness routine throughout your pregnancy. 

The good news? It's easier than you might think and will help you in the long run beyond the birth of your baby.

Let's take a closer look at the benefits of pelvic floor exercises while pregnant.

What is your pelvic floor and why does it matter?

Your pelvic floor is a group of muscles that stretch like a hammock from your pubic bone to your tailbone. These muscles support your bladder, bowel and uterus, and they play a vital role during pregnancy, labor and postpartum recovery.

As your baby grows, your pelvic floor experiences increased pressure from your expanding uterus and changing hormones that naturally relax your muscles and ligaments. This combination can lead to common concerns like:

• Leaking urine when you laugh, sneeze or exercise
• A feeling of heaviness or pressure in your pelvis
• Lower back or pelvic discomfort
• Difficulty controlling gas or bowel movements

These experiences are common, but they're not something you simply have to accept. Exercises to strengthen your pelvic floor can help you manage these symptoms and support your body throughout pregnancy and beyond.

5 benefits of pelvic floor exercises while pregnant

Strengthening your pelvic floor during pregnancy offers benefits that extend far beyond delivery day. Regular practice can:

• Support your growing baby. Strong pelvic floor muscles help carry the extra weight as your pregnancy progresses, potentially reducing discomfort and pressure.
• Prepare for labor and delivery. Learning to both contract and relax these muscles gives you greater control during pushing and may help reduce the risk of tearing.
• Speed postpartum recovery. Women who practice pelvic floor exercises during pregnancy often experience faster healing and fewer complications after delivery.
• Reduce incontinence. Strengthening these muscles can help prevent or minimize bladder leakage during and after pregnancy.
• Improve intimacy. Maintaining pelvic floor strength can support comfort and sensation during and after pregnancy.

The key is consistency. Small, regular efforts throughout your pregnancy can create meaningful benefits for both your pregnancy experience and postpartum recovery. And beyond pregnancy, pelvic floor physical therapy can be a tool to help strengthen your pelvic floor muscles if needed.

Getting started: Exercises to strengthen pelvic floor

The most well-known pelvic floor exercise is the Kegel, named after Dr. Arnold Kegel who popularized the technique. But before you start, it's important to make sure you're doing them correctly.

Finding your pelvic floor muscles

The first step is locating the right muscles. Imagine you're trying to stop the flow of urine midstream or prevent passing gas. The muscles you squeeze to do this are your pelvic floor muscles. You should feel a "lift and squeeze" sensation without tightening your abdomen, thighs or buttocks.

If you're unsure whether you've found the right muscles, don't worry—this is common. A healthcare provider or pelvic floor physical therapist can help you identify and properly engage these muscles.

Basic pelvic floor exercise

Once you've located your pelvic floor muscles, try this simple exercise:

• Empty your bladder before beginning
• Sit or lie in a comfortable position
• Squeeze your pelvic floor muscles and hold for 3-5 seconds
• Fully relax the muscles for 3-5 seconds
• Repeat 10 times, three times throughout the day

As you get stronger, gradually increase your hold time up to 10 seconds. Remember: the relaxation phase is just as important as the contraction. Learning to fully relax these muscles is essential for labor and delivery.

Beyond Kegels: 3 supportive exercises or stretches

While Kegels are foundational, incorporating other pelvic floor stretches or exercises to strengthen your pelvic floor and surrounding muscles can provide additional support:

• Pelvic tilts help strengthen your core and lower back while promoting pelvic awareness. On hands and knees, gently arch and round your back, coordinating the movement with your breath.
• Deep squats (if comfortable and approved by your healthcare provider) naturally engage your pelvic floor while building strength in your legs and hips for labor.
• Diaphragmatic breathing promotes relaxation and coordination between your diaphragm and pelvic floor, supporting both stress management and pelvic floor function.

Making pelvic floor care part of your daily routine

The best exercise routine is one you'll actually do. And with pelvic floor exercises, you practice them discreetly and easily in nearly every context. Here are practical ways to integrate pelvic floor exercises into your daily life:

• Practice while waiting at traffic lights during your commute
• Do a set while watching your favorite show
• Set reminders on your phone for morning, afternoon and evening
• Link exercises to daily habits like brushing your teeth or feeding your pet

Consistency matters more than perfection. Even five minutes each day makes a difference.

Pelvic floor exercises for women: An investment in comfort

While pelvic floor exercises are generally safe during pregnancy, every pregnancy is unique. Reach out to your healthcare provider if you experience:

• Pain during exercises
• Increased pelvic pressure or heaviness
• Difficulty controlling your bladder or bowels
• Uncertainty about whether you're doing exercises correctly

You don't need to wait until problems become uncomfortable or even severe. Our Pregnancy Care program offers expert guidance throughout your journey, including virtual support options that make accessing care convenient and comfortable.

Taking care of your pelvic floor is an investment in your comfort during pregnancy and your recovery after delivery. You don't need to navigate this alone or wait until problems arise. With the right guidance and consistent practice, you can support your body through this transformative time.

Remember: small, gentle steps taken today can make a meaningful difference in how you feel throughout pregnancy and postpartum. Your pelvic floor health matters—and it's never too early to start caring for it.

Connect with pregnancy care support today