GUIDE
Strengthening your pelvic floor during pregnancy reduces incontinence, supports your growing uterus, and may improve labor outcomes and postpartum recovery.
The pelvic floor muscles support the bladder, uterus, and rectum. Pregnancy puts significant strain on these muscles due to the increasing weight of the baby. Regular, correctly performed Kegels and pelvic floor exercises help maintain strength and control through pregnancy and beyond.
Be prepared from day one
Your pelvic floor is a hammock of muscles stretching from your pubic bone to your tailbone. These muscles support your bladder, uterus, and rectum. During pregnancy, they bear increasing load as your baby grows — by the third trimester, they are supporting several extra pounds of uterus, baby, placenta, and amniotic fluid.
This strain is why up to 50 percent of pregnant people experience some degree of urinary incontinence (leaking when coughing, sneezing, or laughing). Strengthening the pelvic floor during pregnancy reduces this risk and speeds postpartum recovery.
But strength is only half the story. Your pelvic floor also needs to be able to relax and stretch during delivery. The best pelvic floor exercise program trains both contraction and relaxation — control in both directions. Strong pelvic floor control also reduces your risk of perineal tearing during delivery.
These benefits are supported by research. A 2018 Cochrane review found that antenatal pelvic floor muscle training reduces the risk of urinary incontinence in late pregnancy and postpartum.
Kegels are the foundation of pelvic floor exercise, but many people do them incorrectly. The most common mistake is bearing down (pushing) instead of lifting up (squeezing). If you are not sure whether you are doing them right, a single visit to a pelvic floor physical therapist can make all the difference.
You can do Kegels anywhere — sitting, standing, or lying down. No one can tell you are doing them.
If Kegels cause pain or you have trouble isolating the muscles, see a pelvic floor physical therapist for hands-on guidance.
| Exercise | How to Do It |
|---|---|
| Deep squats | Strengthens the pelvic floor, glutes, and legs. Hold for breaths at the bottom, engaging the pelvic floor on the way up. |
| Bridge pose | Lie on your back (1st trimester) or use an incline. Lift hips, squeeze pelvic floor at the top, lower slowly. |
| Bird-dog | On hands and knees, extend opposite arm and leg. Engages deep core and pelvic floor stabilizers. |
| Side-lying clam shells | Lie on your side, knees bent. Open top knee while engaging the pelvic floor. Strengthens hip stabilizers. |
| Wall sit | Lean against a wall in a squat position. Hold for 15-30 seconds while engaging the pelvic floor. |
| Diaphragmatic breathing | Coordinate breath with pelvic floor: inhale and gently release, exhale and gently contract. Builds the brain-muscle connection. |
Equally important to strengthening is learning to relax your pelvic floor on command. During the pushing stage of labor, you need to release these muscles to allow the baby to descend. Practice the "release" phase of your Kegels with intention — inhale deeply and consciously let go of all tension in the pelvic floor.
A pelvic floor physical therapist (PT) specializes in the muscles of the pelvis and can provide personalized guidance. Consider seeing one if you have urinary or fecal incontinence, pelvic pain or pressure, pain during intercourse, difficulty identifying the correct muscles, or a history of pelvic floor dysfunction.
Many people find that even a single assessment visit is valuable. The PT can confirm your technique, identify any dysfunction (such as a hypertonic or weak pelvic floor), and give you a tailored exercise program. Some providers recommend a pelvic floor PT visit for all pregnant people as part of comprehensive prenatal care.
Pelvic floor exercises pair beautifully with prenatal yoga — many yoga poses naturally engage the pelvic floor, and the breathing techniques train the coordination between your diaphragm and pelvic floor.
You can also do Kegels during daily activities: while brushing your teeth, waiting at a red light, or sitting at your desk. The convenience of Kegels is one of their greatest strengths — no equipment, no gym, no special clothing needed.
For the complete picture of safe exercise during pregnancy, see our pregnancy exercise guide. And for an overview of everything happening at your prenatal appointments, check our prenatal visit schedule — you can mention pelvic floor concerns at any visit.
This guide is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider with any questions about your pregnancy.
