Are Pelvic Floor Exercises Good for Pregnancy? Benefits, Tips, and When to Start
Pregnancy brings incredible changes to the body, especially in the muscles that support the pelvis, bladder, uterus, and core. One of the best ways to support your body throughout pregnancy is through pelvic floor exercise. But many expecting parents wonder: Are pelvic floor exercises safe and beneficial during pregnancy?
The short answer is yes! When done correctly and tailored to your needs, pelvic floor exercises can help reduce pain, improve bladder control, support an easier delivery, and promote smoother postpartum recovery.
Let’s break down why the pelvic floor matters during pregnancy and how strengthening and relaxing these muscles can help.
What Is the Pelvic Floor?
The pelvic floor is a group of muscles at the bottom of the pelvis. During pregnancy, these muscles have an extra job:
Supporting the growing uterus and baby
Stabilizing the spine and hips
Helping control bladder and bowel function
Preparing for labor and delivery
Keeping these muscles healthy, coordinated, and responsive can make a huge difference in how your body feels during and after pregnancy.
Why Pelvic Floor Exercises Help During Pregnancy
1. Reduces Urinary Leakage
As the baby grows, pressure increases on the bladder. Strengthening the pelvic floor can reduce:
Leakage with coughing or sneezing
Accidental urine leaks during exercise
Sudden urges to urinate
This is one of the most common reasons pelvic floor exercises are recommended during pregnancy.
2. Improves Core Strength and Stability
The pelvic floor works with the:
Deep abdominal muscles
Diaphragm
Back muscles
Together, they form the foundation of core stability. When the pelvic floor is strong and coordinated, it can help:
Reduce back pain
Improve posture
Support everyday movements
3. Supports an Easier Labor and Delivery
A strong pelvic floor is helpful but so is a pelvic floor that knows how to relax. Learning how to:
Engage
Relax
Breathe with your core
…can improve pushing mechanics and reduce unnecessary tension during labor.
Many pregnant individuals benefit from learning:
✔ Proper diaphragmatic breathing
✔ How to soften and lengthen the pelvic floor
✔ When to engage the muscles for support
Working with a pelvic floor physical therapist can help you master this balance.
4. May Reduce Pelvic, Hip, or Tailbone Pain
Pregnancy hormones loosen ligaments, which can lead to instability. If the muscles around the pelvis become overworked or tight, pain can show up in the:
Pelvic area
Groin
Tailbone
Low back
Pelvic floor strengthening and relaxation can reduce tension and improve support.
5. Supports Postpartum Recovery
Pelvic floor training during pregnancy may help:
Promote better bladder control after birth
Support perineal healing
Ease the return to exercise
Improve readiness for lifting, carrying, and baby care
Even if delivery doesn’t go as planned, healthy pelvic floor habits make recovery smoother.
Do All Pregnant People Need Kegels?
Not necessarily.
Some pregnant individuals have pelvic floors that are:
Tight
Overactive
Unable to relax fully
Doing more Kegels in these cases can worsen symptoms such as:
Pain
Urinary urgency
Difficulty fully emptying
Constipation
This is why individualized assessment is so important. Pelvic floor exercises should be customized and not one-size-fits-all.
When Should You Start Pelvic Floor Exercises?
You can begin pelvic floor work at any point during pregnancy. Ideally, exercises include:
Gentle strengthening
Relaxation and breathing
Core coordination
Education on pushing strategies
If you're unsure where to start, a pelvic floor physical therapist can assess your muscle function and build a personalized plan.
When to Seek Professional Support
Consider working with a pelvic floor physical therapist if you experience:
Leakage with coughing, sneezing, or exercise
Pain in the pelvis, hips, tailbone, or low back
Constipation or straining
Pressure or heaviness in the pelvic area
Uncertainty about whether your pelvic floor is weak or tight
Early guidance can prevent problems instead of waiting until postpartum recovery.
Final Thoughts
Yes! Pelvic floor exercises can be incredibly beneficial during pregnancy, but the key is doing the best exercises for your unique body. Training the pelvic floor to both engage and relax can support a more comfortable pregnancy, smoother delivery, and easier recovery after birth.
If you’d like individualized guidance, consider scheduling a pelvic floor assessment during pregnancy to learn what your muscles need most.
