Pregnancy Pelvic Floor Exercises: Stretches & Techniques to Strengthen Your Pelvic Floor While Pregnant

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, I emphasize 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 me as I 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. It is important to continue doing workouts that incorporate our "Lift, Hug and Wrap" technique.

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

There are limitations to doing Kegels only. But many health professionals still prescribe these, so I want to chat about how to do them properly if you are going to do these. A better option is my "Lift, Hug and Wrap technique' which is in all my workouts.

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. 

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 prenatal 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.

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.

What are the symptoms of weak pelvic floor in pregnancy?

Research suggests a weak pelvic floor during pregnancy can cause symptoms like urinary incontinence, constipation, and pelvic pain, but severity varies. 

1. Constipation Strain

Straining to pass hard stools, worsened by hormonal digestion slowdown.

Pelvic Pain and Discomfort Aching in lower back, pubic area, or perineum, sometimes with clicking sensations. Can worsen with movement, linked to strained muscles.

2. Pelvic Pain and Pressure

You may feel aching in your lower back, pubic area, or perineum, sometimes with a sense of heaviness, as the muscles struggle to support your changing body.

3. Poor Organ Support

The pelvic floor might fail to hold organs properly, potentially leading to feelings of pressure, though this isn't always obvious early on.

4. Difficulty Controlling Bladder

Harder to hold urine, especially under pressure, like coughing or laughing.

Common in later trimesters, affects daily activities Stress Incontinence Leaking urine when sneezing, exercising, or lifting, due to sudden pressure.

5. Stress Incontinence

This is a common issue of leaking during activities like coughing or exercise. It's particularly embarrassing for many, as it can happen unexpectedly, underscoring the need for early strengthening.

6. Urinary Incontinence

You might find it harder to control your bladder, especially in the second and third trimesters, leaking urine when you cough, sneeze, or exercise. 

Impact on Daily Life

An unexpected aspect is how these symptoms, like stress incontinence, can affect daily activities, making simple tasks like laughing or lifting feel embarrassing.

This highlights the importance of early intervention, like pelvic floor exercises, to maintain confidence and comfort.

Free Guide: 7 Things No-one Will Dare Tell You About Your Pelvic Floor

Understanding Weak Pelvic Floor in Pregnancy

The pelvic floor is often compared to a trampoline, stretching under pressure but ideally bouncing back.

During pregnancy, prolonged weight can prevent this, leading to weakness, especially in the second and third trimesters.

This weakness can manifest in functional and comfort issues, impacting bladder, bowel, and overall pelvic support.

Why These Symptoms Matter

Recognizing these symptoms is vital for seeking help. Early intervention, like Kegel exercises, can strengthen the pelvic floor, easing issues and improving labor outcomes.

If you notice any signs, consult your doctor for tailored advice, as individual health varies.

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.

Pelvic Floor Changes in Pregnancy: Why 50% of Women Experience Symptoms Before Baby Arrives?

Pregnancy is a transformative journey, but it often comes with unexpected challenges like pelvic floor changes. If you're wondering why up to 50% of women face pelvic floor symptoms before delivery, you're not alone.

These issues, including incontinence and pain, stem from your body's adaptations to growing a baby.

This article explores the causes, prevalence, and management strategies, drawing on medical research to help expectant moms navigate these changes confidently.

Are you experiencing leaks, pelvic pressure, or discomfort during pregnancy?

You're not alone.

Pelvic floor changes in pregnancy affect up to 50% of women even before their baby arrives, with symptoms rising dramatically by the third trimester. 

Several factors contribute to pelvic floor weakening during pregnancy.

Hormonal shifts play a starring role

Rising levels of relaxin and progesterone relax ligaments and muscles to prepare for birth, but this can reduce pelvic floor support.

The growing uterus adds pressure, with extra weight from the baby, placenta, and fluids straining the area.

Constipation, affecting many pregnant women due to hormonal slowdowns and uterine pressure, leads to straining that further weakens muscles.

Studies indicate urinary incontinence affects 26-70% of expectant moms, starting as low as 8-10% in the first trimester and rising to 23-32% by term.

Prolapse symptoms occur in about 10.8%, while bowel issues impact 36.3%.

Risk factors include multiparity, advanced maternal age over 30, and pre-existing conditions.

Overall, 60.8% of women experience at least one pelvic floor disorder symptom during pregnancy, intensifying in later trimesters.

These typically worsen as pregnancy progresses, with significant caudal shifts in vaginal support noted from the second to third trimester.

Using a Foot Stool for Pelvic Floor Health

Pregnancy and the postpartum period are transformative times for a woman's body, bringing joy alongside physical challenges.

One area that often bears the brunt of these changes is the pelvic floor-a group of muscles, ligaments, and tissues that support the bladder, uterus, and rectum.

Maintaining pelvic floor health is crucial to prevent issues like incontinence, prolapse, and chronic pain.

Surprisingly, a simple tool like a foot stool (often called a toilet stool or squat stool) can play a significant role in supporting this vital area.

Right now, we will dive deep as to why elevating your feet while using the toilet is beneficial, particularly during pregnancy and after giving birth, backed by insights from health experts.

Watch this Video

How a Foot Stool Works: Mimicking a Natural Squat

Modern toilets are designed for sitting, but humans evolved to squat for elimination-a position that aligns the body for easier bowel movements.

When you sit upright on a toilet, the puborectalis muscle (part of the pelvic floor) creates a kink in the rectum, making straining necessary.

This straining increases intra-abdominal pressure, which can stress the pelvic floor over time.

Enter the foot stool: By placing your feet on a small step (about 20cm /8 inches high), you elevate your knees above your hips, simulating a squat.

This relaxes the puborectalis muscle, straightens the rectum, and allows for smoother, less forceful elimination.

Devices like the Squatty Potty popularized this concept, but any stable stool works.

Benefits of a Foot Stool During Pregnancy

Benefits of a Foot Stool During Pregnancy

Pregnancy amplifies the need for gentle bowel habits due to common issues like constipation, caused by progesterone slowing digestion, iron supplements, and the uterus pressing on intestines.

Straining to pass stools can exacerbate pelvic floor strain, potentially leading to hemorrhoids or worsening varicose veins.

Using a foot stool helps by:

1. Reducing Strain

It minimizes the effort needed for bowel movements, lowering pressure on the pelvic floor and reducing the risk of tears or weakening.

2. Improving Circulation

The squat position can enhance blood flow in the pelvic area, which is beneficial when pregnancy already increases the risk of swelling and clots.

3. Preventing Constipation Complications

Easier elimination means less time on the toilet, decreasing the chance of developing habits that harm the pelvic floor long-term.

Pelvic health experts recommend this practice as part of a holistic approach, alongside Kegel exercises and adequate hydration, to maintain muscle tone throughout pregnancy.

Why It's Especially Crucial Postpartum

The postpartum phase, often called the "fourth trimester," is when the pelvic floor is most vulnerable. After delivery, whether vaginal or cesarean—the muscles need time to heal.

Pushing during labor can cause micro-tears, and episiotomies or tears add to recovery needs.

Constipation is also common postpartum due to pain medications, dehydration from breastfeeding, and fear of straining stitches.

A foot stool becomes a game-changer here because:

1. Aids Healing

By reducing straining, it prevents reopening wounds or aggravating inflamed tissues, allowing the pelvic floor to recover without added stress.

2. Supports Incontinence Prevention

ess pressure during bowel movements helps preserve muscle integrity, reducing the likelihood of stress incontinence, which affects up to 40% of new mothers.

3. Promotes Overall Comfort

Postpartum bodies are sore and fatigued; easier toilet trips mean less discomfort and more energy for bonding with your baby.

Physical therapists specializing in women's health often prescribe stool use as a non-invasive tool in postpartum rehab plans, noting it can shorten elimination time dramatically.

Practical Tips for Using a Foot Stool

Incorporating a foot stool is straightforward:

1. Choose the Right One

Choose an adjustable or foldable stool that fits under your toilet when not in use. Ensure its stable and the right height for your body.

I have had a toddler stool in out bathrooms, but also, I sneak a yoga block in the cabinet of the bathroom and that on medium height is suffice!

2. Positioning

Sit on the toilet, place feet flat on the stool, and lean slightly forward. Breathe deeply, relax your jaw and avoid pushing hard.

There is a connection between your jaw and your pelvic floor, so relaxing your jaw can help to relax your pelvic floor.

3. Combine with Other Habits

Drink plenty of water, eat fiber-rich foods, and perform pelvic floor exercises daily.

Consult a doctor or pelvic floor therapist for personalized advice, especially if you have pre-existing conditions.

When to Start:

Begin in early pregnancy to build the habit and continue for at least 6-12 weeks postpartum or longer if needed.

If you experience severe pain, persistent incontinence, or prolapse symptoms, seek professional help-tools like this are supportive, not curative.

Using a foot stool to elevate your feet isn't just a trendy bathroom hack; it's a science-backed strategy for safeguarding pelvic floor health during the demanding periods of pregnancy and postpartum.

By promoting natural alignment and reducing strain, it helps prevent common complications, allowing you to focus on the joys of motherhood.

Small Changes

Small changes like this can lead to significant long-term benefits, empowering women to reclaim their strength and comfort.

Managing and Preventing Pelvic Floor Issues

The good news? Many symptoms improve postpartum, but proactive steps help. Pelvic floor exercises (Kegels) strengthen muscles and reduce incontinence risk, aim for daily sessions.

Maintain a healthy weight, eat fiber-rich foods to combat constipation, and stay hydrated.

Consult a pelvic floor physical therapist for tailored guidance, especially if symptoms persist. Antenatal education on these changes can empower women, as knowledge gaps are common.

Empowering Your Pregnancy Journey

Pelvic floor changes affect about half of pregnant women due to hormonal, mechanical, and lifestyle factors, but they're manageable with awareness and action.

Prioritize self-care and talk to your healthcare provider-early intervention can make all the difference. Remember, your body is resilient, and these temporary shifts pave the way for your little one's arrival.

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 "Lift, 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

Guided Pelvic Floor Exercises Postpartum

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. 

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.

Risk factors for pelvic floor dysfunction

Pregnancy's effect on pelvic floor health

Why Pelvic Floor Health Is Important to Your Pregnancy

Prevalence and Severity of Pelvic Floor Disorders during Pregnancy: Does the Trimester Make a Difference?

Article reviewed: Article updated and reviewed by Kerryn Boyle on 30/10/2026.

Disclaimer: Always prioritize your health by consulting healthcare providers for tailored guidance. Remember, while this article draws from reliable sources, it's not a substitute for medical advice. If you're pregnant or postpartum, discuss any new routines with your obstetrician or midwife.