Pelvic Floor Exercises Pregnancy: Expert Tips & Guide

Pregnancy brings profound changes to your body—some visible, others less apparent. Maintaining pelvic floor strength is a healthy pregnancy’s most important yet often overlooked aspect.

The pelvic floor is a group of muscles that support the bladder, uterus, and bowel. As your baby develops, these muscles are subject to more and more pressure, which can result in leakage of urine, backache, and even problems during labour and postpartum recovery.

This is where pelvic floor exercises during pregnancy can make a significant difference. Dr Aparna Gumma guides expectant mothers through safe and effective techniques tailored to each stage of pregnancy, teaching them how to strengthen and relax their pelvic floor muscles.

What are pelvic floor exercises?

Pelvic floor exercises—also known as kegel exercises—target the muscles that stretch like a hammock from the tailbone to the pubic bone. These muscles support pelvic organs and control bladder and bowel function. Regularly pelvic floor exercises pregnancy helps:

Prevent urinary incontinence.
Support the growing uterus.
Improve posture and core strength.
Enhance comfort during pregnancy.
Support a smoother labour process and promote faster recovery after delivery.

Why are they important during pregnancy?

During pregnancy, the growing baby, shifting hormones, and the natural softening of muscles can put gentle but steady pressure on the pelvic floor. As a result, you might notice a few familiar changes:

A little trickle of urine when you cough, sneeze, or laugh
A feeling of heaviness or fullness in the pelvic area
Low back discomfort that doesn’t quite go away
A longer, harder bounce-back time after giving birth

Integrating pelvic floor exercises for pregnant women into your daily routine can prevent these problems and contribute to a smoother birthing experience.

When to start pelvic floor exercises in pregnancy?

You can begin pelvic floor exercises in your pregnancy routine as early as your first trimester. The earlier you start, the better. These exercises are gentle and safe throughout all trimesters. In the 3rd trimester, they are essential to:

Support the increasing weight of your baby.
Improve circulation to the pelvic region.
Help with perineal relaxation, easing delivery.

If you’re new to pelvic floor exercises during pregnancy 3rd trimester, don’t worry. It’s never too late to start—begin gently and gradually build consistency.

Best pelvic floor exercises for pregnant women

Here are some of the most effective and safe pelvic floor exercises for pregnant women:

1. Kegel exercises

Kegels are the cornerstone of pelvic floor training.

How to do them?

Sit or lie down comfortably.
Squeeze the same muscles you would use to pause the flow of urine.
Maintain the squeeze for 3 to 5 seconds before letting the muscles relax.
Repeat 10–15 times per session, 3 times a day.
Avoid doing Kegels while urinating, as this can interfere with normal bladder function.

2. Pelvic tilts

These strengthen the lower back and abdominal muscles as well as the pelvic floor.

How to do them?

Stand with your back to a wall or on your hands and knees.
Tuck your pelvis in gently, tightening the abdominal and pelvic muscles.
Hold for several seconds, then release.
Repeat 10–15 times.

3. Bridge pose

Strengthens glutes and the pelvic floor.

How to do them?

Lie on your back, folding your knees and keeping your feet flat on the floor (only the first trimester).
Lift your hips from the floor while squeezing the pelvic muscles.
Elevate your hips from the ground as you contract your pelvic muscles.
Hold for a few seconds, then lower.
Repeat 10–15 times.
This should not be done in the later stages of pregnancy unless your doctor recommends.

4. Exercises to relax pelvic floor during pregnancy

When getting ready for labour, it’s crucial to focus not only on strengthening but also on relaxing the pelvic floor muscles.

Deep breathing with pelvic release:
Sit in a supported, upright position.
Take a deep breath into your abdomen, letting your pelvic floor gently relax.
Exhale gently and feel the relaxation deepening.
Repeat 10 times, especially before bed or during moments of tension.

Expert-recommended tips for pregnant women doing pelvic floor exercises?

Be consistent: Incorporate them into your daily routine—while brushing teeth, watching TV, or resting.

Please don’t overdo it: More is not always better. Avoid holding contractions too long or straining.

Combine with good posture: Sitting and standing tall enhances muscle engagement.

Use reminders: Set phone alerts or sticky notes until it becomes a habit.

When to seek professional guidance?

Not everyone finds that they are able to identify or contract their pelvic floor muscles.

If unsure whether you’re doing the exercises correctly, consider consulting a qualified professional. Dr Aparna Gumma offers personalised pelvic floor assessments and expert guidance to help you get the most out of your practice.

Benefits of pelvic floor exercises for pregnancy

Pelvic floor exercises offer an easy yet effective means of maximising your pregnancy and postpartum recovery. Advantages are:

Decreased risk of incontinence
Improved core and back support
Faster labour and reduced complications
Faster postpartum recovery

Whether you’re in the early stages or looking for pelvic floor exercises during pregnancy 3rd trimester, making these a part of your daily self-care can make all the difference.

Ready to begin your pelvic wellness journey? Schedule a consultation with Dr Aparna Gumma, and let us help you strengthen and protect your pelvic health throughout pregnancy and beyond. With the proper guidance and support, you can empower your body for childbirth and postpartum recovery.

About Dr Aparna

Dr Aparna Devi Gumma, female gynaecologist in Dubai, is one of the most trusted partners in women’s health with over 28 years of expertise as an Ob-Gyn and Advanced Gynecologic Laparoscopic Surgeon.

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