Pelvic Floor Exercises: Complete Guide
Your pelvic floor is the sling of muscles that supports your bladder, bowel, and uterus, and pregnancy puts real strain on it — from the growing weight of your baby to hormonal changes that soften surrounding tissue. Starting pelvic floor exercises, often called Kegels, early in pregnancy and keeping them up afterwards is one of the simplest things you can do to protect your long-term bladder and bowel control.
Why pelvic floor exercises matter in pregnancy
- The extra weight of pregnancy, combined with hormones that loosen connective tissue in preparation for birth, puts extra load on these muscles from early on.
- A weakened pelvic floor is linked to stress incontinence (leaking urine when you cough, sneeze, laugh, or exercise), which is common in pregnancy and after birth.
- Strengthening these muscles before birth can help reduce the risk of incontinence and pelvic organ prolapse later, and support recovery after a vaginal delivery.
- Benefits apply whether you have a vaginal birth or a caesarean, since pregnancy itself — not just labour — affects these muscles.
How to do them correctly
- Identify the right muscles by imagining you're stopping the flow of urine midstream, or preventing yourself from passing wind — that lifting, squeezing sensation is your pelvic floor. (Don't actually practise by stopping urine flow regularly, as this can affect bladder function.)
- Squeeze and lift, hold for a few seconds, then relax fully for the same amount of time before repeating.
- Build up gradually: start with a few seconds' hold and a handful of repetitions, aiming to work up to longer holds and more repetitions as the muscles strengthen.
- Add some quick, strong squeezes too, alongside the slower holds — both types of muscle fibre benefit from training.
- Aim to do a short set several times a day; they can be done anywhere, sitting, standing, or lying down, since no one can tell you're doing them.
Common mistakes to avoid
- Holding your breath instead of breathing normally throughout each squeeze.
- Tensing your buttocks, thighs, or abdominal muscles instead of isolating the pelvic floor.
- Not fully relaxing between squeezes, which prevents the muscles from working through their full range.
- Giving up too early — like any muscle, the pelvic floor takes consistent weeks of practice to strengthen, not days.
- If you're not sure you're doing them correctly, a physiotherapist (your midwife can refer you) can check your technique, which is well worth doing if leaking or heaviness is already a problem.
Frequently Asked Questions
When should I start pelvic floor exercises in pregnancy?
The earlier the better — ideally from the first trimester, though it's never too late to start, even later in pregnancy or after birth. Make them a daily habit throughout pregnancy and continue after your baby arrives, since the postnatal period is when many people notice the benefit most. Little and often works better than occasional long sessions.
How do I know I'm doing pelvic floor exercises correctly?
You should feel a distinct lifting and squeezing sensation around your vagina and back passage, without tensing your stomach, thighs, or buttocks, and without holding your breath. If you're unsure, try stopping the flow of urine once, just to identify the right muscles — but don't use this as your regular practice method. A women's health physiotherapist, who your midwife or GP can refer you to, can confirm your technique is correct.
Can pelvic floor exercises help after birth too?
Yes — they're just as important, if not more so, after birth, particularly following a vaginal delivery. Most people are advised to start gently as soon as they feel able, often within days, and to build up gradually. If you experience ongoing leaking, heaviness, or pain months after birth, ask your GP for a referral to a pelvic health physiotherapist rather than assuming it will resolve on its own.
This article is for informational purposes only and does not constitute medical advice.
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