Top 7 Pelvic Floor Exercises for Pregnancy: Step-by-Step Guide

Introduction

During pregnancy, the body undergoes significant changes, and one area that deserves special attention is the pelvic floor. These muscles are vital for supporting the uterus, bladder, and bowel, as well as helping during labour and aiding postnatal recovery. Strengthening your pelvic floor can make a world of difference, reducing the risk of incontinence, easing delivery, and promoting faster healing after birth.

Incorporating targeted exercises alongside antenatal care and classes, such as antenatal yoga, can ensure that you maintain a strong, flexible pelvic floor throughout pregnancy. This guide will walk you through the top 7 pelvic floor exercises for pregnancy, with clear, step-by-step instructions to help you perform them correctly and safely.

1. Kegel Exercises

Kegels are the most well-known pelvic floor exercises and are perfect for building strength and improving muscle tone.

How to Do It:

Sit comfortably with your feet flat on the floor.

Imagine you are trying to stop yourself from passing urine or gas. The muscles you engage are your pelvic floor muscles.

Squeeze these muscles gently and hold for 5–10 seconds while breathing normally.

Release and relax for 5 seconds.

Repeat this for 10–15 repetitions.

Tips:

Avoid squeezing your stomach, thighs, or buttocks.

Perform these exercises 2–3 times a day for the best results.

Kegels can be done anytime—sitting at your desk, standing in line, or while watching TV. Pairing these exercises with antenatal yoga can further improve pelvic floor control.

2. Pelvic Tilts

Pelvic tilts help strengthen the pelvic floor and lower back while improving posture—a must during pregnancy.

How to Do It:

Stand against a wall with your feet hip-width apart.

Flatten your back against the wall by gently tilting your pelvis upward.

Engage your pelvic floor muscles as you hold the position for 5 seconds.

Release and return to a neutral position.

Repeat for 10–15 repetitions.

Benefits:

Reduces back pain.

Strengthens core and pelvic floor muscles.

Incorporate these with regular antenatal care appointments to monitor progress.

3. Bridge Pose

The bridge pose is a fantastic exercise for engaging the pelvic floor, glutes, and core.

How to Do It:

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Inhale deeply and lift your hips towards the ceiling while squeezing your pelvic floor muscles.

Hold for 5–10 seconds while breathing steadily.

Lower your hips back down and relax.

Repeat 10–12 times.

Tips:

Avoid arching your back excessively.

Engage the pelvic floor throughout the movement.

This pose is commonly used in pregnancy yoga classes, which can offer additional guided support.

4. Squats

Squats are excellent for strengthening the pelvic floor, hips, and legs, making them a great all-round exercise for pregnancy.

How to Do It:

Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward.

Slowly lower yourself into a squat, as if sitting in a chair.

Engage your pelvic floor as you rise back up to standing.

Repeat 10–12 times.

Benefits:

Builds strength in the pelvic floor and hips.

Prepares the body for labour.

For added balance, hold onto a sturdy surface. Combining squats with prenatal yoga can help improve flexibility and posture.

5. Child’s Pose with Pelvic Floor Engagement

Child’s pose is a relaxing yoga position that gently stretches and activates the pelvic floor.

How to Do It:

Kneel on the floor with your big toes touching and knees apart.

Lower your torso forward, reaching your arms out in front of you.

Rest your forehead on the mat and breathe deeply.

As you exhale, gently contract your pelvic floor muscles.

Hold for 10 seconds, then relax.

Repeat for 5–8 breaths.

Tips:

Keep the movement gentle and avoid straining.

Focus on breathing to promote relaxation.

Pair this with prenatal massage or deep breathing techniques to enhance relaxation during pregnancy.

6. Side-Lying Leg Lifts

This exercise strengthens the pelvic floor, hips, and core while providing a gentle workout for pregnancy.

How to Do It:

Lie on your side with your legs straight and stacked.

Support your head with your bottom arm and place your top hand on the floor for balance.

Lift your top leg slowly while engaging your pelvic floor muscles.

Lower the leg back down with control.

Perform 10–12 repetitions on each side.

Benefits:

Strengthens the pelvic floor and outer hip muscles.

Improves core stability and balance.

This exercise complements antenatal fitness routines, providing a low-impact way to build strength.

7. Butterfly Pose with Pelvic Floor Activation

The butterfly pose stretches the hips and pelvic area while engaging the pelvic floor muscles.

How to Do It:

Sit on the floor with your feet together and knees bent outward.

Hold your feet with your hands and sit tall with a straight spine.

Gently press your knees towards the floor while engaging your pelvic floor muscles.

Hold for 5–10 seconds while breathing steadily.

Relax and repeat 10 times.

Benefits:

Improves hip flexibility.

Strengthens and stretches the pelvic floor.

This pose is a popular option in pregnancy yoga classes, promoting both strength and relaxation.

Why Pelvic Floor Exercises Matter During Pregnancy

Strengthening your pelvic floor during pregnancy provides numerous benefits, including:

Preventing Incontinence: Reduces the risk of leaks during pregnancy and after birth.

Supporting Labour: A strong pelvic floor aids in pushing during delivery.

Improving Recovery: Helps muscles heal faster postnatally.

Enhancing Comfort: Reduces pelvic pain and pressure.

Attending an antenatal clinic or seeking advice from a physiotherapist can provide personalised guidance on performing these exercises safely.

When to Start Pelvic Floor Exercises

It’s never too early to start! Most women can safely begin pelvic floor exercises in their first trimester and continue throughout pregnancy. Always check with your midwife or antenatal team to ensure these exercises are appropriate for you.

Conclusion

Pelvic floor exercises are essential for maintaining strength, stability, and comfort during pregnancy. By incorporating these top 7 exercises, including Kegels, squats, and yoga-based poses, you can prepare your body for labour and recovery.

Whether you attend antenatal yoga classes or practise these exercises at home, consistency is key. Combine them with regular antenatal care and other activities like prenatal massages or antenatal education to ensure a healthier, more comfortable pregnancy journey. Remember, your pelvic floor will thank you for it!