Pelvic floor exercises, step by step
What your pelvic floor is, why it matters in pregnancy, exactly how to do pelvic floor exercises, and when to ask for help with leaks or heaviness.
By PreggieLover 3 min read
Sneeze, cough, laugh, and oops. A little leak when you laugh at your friend's joke or pick up a toddler is something many pregnant women experience and very few talk about. The good news is that a few minutes of simple exercises each day can make a real difference, during pregnancy and after your baby arrives.
What is the pelvic floor?
Your pelvic floor is a group of muscles that stretch like a supportive hammock from your pubic bone at the front to your tailbone at the back. These muscles hold up your bladder, womb and bowel, and help you control when you pass urine, wind and stools.
In pregnancy, the weight of your growing baby and the effect of hormones can weaken them. Strong pelvic floor muscles help reduce leaks, support your growing bump and can aid your recovery after birth, whether your baby is born vaginally or by caesarean.
Step by step: how to do them
- Get comfortable. Sit, stand or lie on your side. Many women find sitting easiest when learning.
- Find the muscles. Imagine you are trying to stop yourself passing wind and, at the same time, stop the flow of urine. That gentle squeeze and lift inside is your pelvic floor working. Do not practise by actually stopping your urine flow regularly, as this can affect how your bladder empties.
- Keep everything else relaxed. Try not to tighten your bottom, thighs or tummy, and do not hold your breath. Breathe normally throughout.
- Slow squeezes. Squeeze and lift the muscles, hold for a few seconds, then let go fully and rest for a few seconds. Gradually build up to holding for up to ten seconds, and aim to repeat around ten times.
- Quick squeezes. Squeeze and lift quickly, then let go straight away. Repeat around ten times. These help your muscles react fast when you cough or sneeze.
- Repeat during the day. Aim to do a set of slow and quick squeezes around three times a day.
Making it a habit
The hardest part of pelvic floor exercises is remembering to do them. Try linking them to things you already do:
- While the kettle boils or the rice cooks.
- At red traffic lights or on the bus.
- While brushing your teeth.
- During the adverts or the closing hymn.
- Each time you feed your baby, after the birth.
Some women set a phone reminder or use a pelvic floor app. You might even pair your squeezes with a short prayer.
The knack
Try the knack: squeeze your pelvic floor just before you cough, sneeze, laugh or lift. This can help prevent leaks in the moment.
How long until I notice a difference?
It often takes a few months of regular practice to notice an improvement, so keep going even if nothing seems to change at first. Muscles get stronger slowly. Continue after your baby is born, starting gently once you feel ready.
When to ask for help
Leaks are common, but they are not something you simply have to accept. Talk to your midwife or doctor if:
- You are leaking urine often, or more than a little.
- You find it hard to control wind or stools.
- You feel heaviness, dragging or a bulge in your vagina.
- You cannot feel your pelvic floor muscles working at all.
- You have pain in your pelvis or during sex.
You can ask for a referral to a specialist pelvic health physiotherapist, who can check you are doing the exercises correctly and create a plan for you.
A leak of watery fluid that is not urine, especially a gush or a steady trickle, could be your waters breaking. Call your maternity unit straight away.
Strength in joy
Nehemiah 8:10 reminds God's people that “the joy of the LORD is your strength.” Pelvic floor exercises may seem a small, private, even slightly awkward thing. But caring for your body in hidden ways matters to God too. Every quiet squeeze at the bus stop is a small investment in your future comfort and strength, and you can do it with a smile, knowing the One who made every muscle cares about every part of you.
A prayer for strength in hidden places
Lord, thank You for designing my body with such care. Help me to look after the parts no one sees. Give me patience to keep going, courage to ask for help when I need it and joy in the small, faithful steps. Amen.
Frequently asked questions
How often should I do pelvic floor exercises in pregnancy?
Aim for a set of slow and quick squeezes around three times a day. It can take a few months of regular practice to notice a difference.
Is it normal to leak urine when pregnant?
Small leaks when coughing, sneezing or laughing are common, but you do not have to put up with them. Pelvic floor exercises help, and your midwife or doctor can refer you to a pelvic health physiotherapist.
This article is for general information and encouragement, not medical advice. Please talk to your doctor or midwife about your own health and your baby's.
