Pregnancy is a time of tremendous change for your body. As your bump grows, so does the load on a group of muscles you might rarely think about: your pelvic floor. You may have heard the word "Kegels" at your antenatal appointment, but pelvic floor training goes well beyond that single exercise. Done consistently, it can ease some of the most common discomforts of pregnancy, prepare your body for birth, and set the foundation for a smoother recovery afterwards.
This guide explains why your pelvic floor matters so much during pregnancy, which exercises are most effective, and the mistakes to avoid along the way.
Why is pelvic floor health important during pregnancy?
Supporting your changing body
As your uterus expands, your pelvic floor muscles bear increasingly more weight and pressure. Strengthening them regularly can help support your growing uterus and reduce common issues such as urinary leakage, which affects an estimated 37 to 42% of pregnant women.
Preparing for labour and birth
A well-conditioned pelvic floor can make labour and delivery easier. Knowing how to relax these muscles, not just contract them, is especially important during the pushing phase. Regular training builds the awareness and control you need in the moment.
Reducing the risk of incontinence
Research shows that women who follow a prenatal pelvic floor exercise programme are significantly less likely to experience urinary incontinence both two months and one year after birth, compared to those who did not train during pregnancy.
💡 Every pregnancy is different. Always check with your midwife, GP, or a pelvic health physiotherapist before starting a new exercise routine.
Key benefits of pelvic floor exercises during pregnancy
1. Better bladder control
As your baby grows, increased pressure on your bladder can lead to stress incontinence, the leaking that happens when you cough, sneeze, or laugh. Strengthening your pelvic floor significantly reduces the frequency of these episodes.
2. Lower risk of pelvic organ prolapse
Regular training helps maintain the structural support of your pelvic organs. This lowers the risk of pelvic organ prolapse, a condition in which the bladder, uterus, or bowel can descend into the vaginal canal.
3. Easier labour
A strong, yet flexible pelvic floor can contribute to a smoother birth experience. Women who practise pelvic floor exercises often report better awareness and control of these muscles, which is invaluable during the pushing stage.
4. Faster postpartum recovery
Maintaining pelvic floor strength throughout pregnancy can speed up your postpartum recovery. You are likely to regain bladder control more quickly and experience less discomfort in the weeks following birth.
💡 The NHS recommends doing pelvic floor exercises every day throughout your pregnancy and continuing after birth to reduce long-term risks.
When should you start pelvic floor exercises?
Ideally, pelvic floor training should begin before pregnancy. But if you are already expecting, it is never too late to start. You can begin as early as your first trimester, even if you have no symptoms yet. The muscles need time to strengthen, so starting sooner gives you a real head start.
Pelvic floor exercises for pregnant women
Kegel exercises: the foundation
Kegels remain the cornerstone of pelvic floor training. To perform them correctly:
- Identify your pelvic floor muscles by imagining you are stopping the flow of urine.
- Squeeze and lift those muscles for 3 to 5 seconds, then fully relax for 5 seconds.
- Aim for 10 to 20 repetitions, 2 to 3 times a day.
- Breathe normally throughout. Never hold your breath.
As your fitness builds, gradually increase the hold time. Linking your practice to daily habits, such as morning tea or mealtimes, can help you stay consistent.
Squats and pelvic tilts
These exercises strengthen the pelvic floor and prepare your body for birth. They are also a staple of prenatal Pilates.
For squats:
- Stand with your feet hip-width apart.
- Lower your body as if sitting back into a chair.
- Rise slowly, engaging your pelvic floor as you return to standing.
For pelvic tilts:
- Lie on your back with your knees bent.
- Gently tilt your pelvis upward towards your navel.
- Return to the starting position and repeat.
Tailor sitting (butterfly pose)
Sit on the floor with the soles of your feet together and your knees falling out to each side. Gently pulse your knees up and down. This stretches the inner thighs and gently activates the pelvic floor. If floor sitting is uncomfortable, try a reclined version with a cushion for support.
3 common mistakes to avoid
1. Using the wrong technique
Avoid clenching your buttocks, tightening your abdomen, or holding your breath. These compensations prevent proper muscle isolation. Focus on a gentle lift and squeeze of the pelvic floor only, while keeping everything else relaxed.
2. Inconsistent practice
The benefits only come with regularity. Aim for three sessions a day, each consisting of 10 to 20 repetitions with a 5 to 10 second hold and a 5 second rest. Tying your exercises to a regular daily activity makes them easier to remember.
3. Overexertion
More is not always better. Avoid doing Kegels while urinating, as this can interfere with bladder emptying and increase the risk of urinary tract infections. Start gently and build gradually.
💡 If you feel any pain or discomfort during pelvic floor exercises, stop and speak to a pelvic health physiotherapist or your midwife before continuing.
Can you use Perifit Care during pregnancy?
This is one of the most common questions we receive, and the answer is important to understand clearly. No. Perifit Care is not recommended for use during pregnancy.
For ethical reasons, Perifit Care has not been tested on pregnant women. As the impact of using a connected Kegel trainer during pregnancy is currently unknown, we advise against it throughout the full duration of your pregnancy.
During pregnancy, we recommend practising your pelvic floor exercises manually, using the techniques described in this guide (Kegels, squats, pelvic tilts). Your midwife or a specialist pelvic health physiotherapist can guide you to ensure you are performing them correctly.
Once you have recovered from childbirth and received the green light from your healthcare provider, you can safely return to using Perifit Care. Our Post-Pregnancy programme has been specifically designed to support your postpartum pelvic floor recovery.
💡 Most healthcare professionals recommend waiting at least 6 weeks after a vaginal birth, or longer after a caesarean section, before resuming biofeedback device use. Always ask your midwife or GP for personalised advice.
When should you speak to a healthcare professional?
Seeking professional support is always a good idea when it comes to pelvic floor training during pregnancy. A pelvic health physiotherapist or your midwife can assess your individual situation, check your technique, and tailor a programme suited to your needs, medical history, and fitness level.
This is especially important if you experience any of the following:
- Urinary leakage or urgency
- Pelvic girdle pain
- Any discomfort during or after exercise
- A history of pelvic floor issues
Your pelvic floor is one of the most important muscle groups to care for during pregnancy, yet it is often overlooked. Starting pelvic floor exercises early, maintaining a consistent routine, and doing them correctly can make a real difference to your comfort during pregnancy, your birth experience, and your postpartum recovery.
Remember to train manually throughout your pregnancy. Save Perifit Care for when your body is ready after birth. And if in doubt, your midwife or a specialist physiotherapist is always your best source of personalised guidance.
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