Pregnancy is an incredible journey, but it places immense demands on a woman’s body, especially in your pelvic area.
As your baby grows, the changes can lead to weak pelvic floor muscles, which may cause discomfort, stress incontinence, or longer recovery after birth.
The good news? You can take steps now to build a strong pelvic floor with a few simple, targeted exercises.
In this guide, we’ll walk you through the essentials of pelvic floor health, how pregnancy affects these muscles, and the best pelvic floor exercises to do during pregnancy.
Whether you're a first-time mum or adding to your family, read on to discover how simple movements can make a lasting difference.
The pelvic floor is the group of muscles that span the bottom of the pelvis and support the pelvic organs, the bladder, bowel, and uterus (womb) in women.
These muscles work alongside your abdominal muscles to help with posture, core strength, bladder control, and more. Keeping them strong becomes especially important during pregnancy, when the body undergoes significant changes.
These crucial yet often-overlooked muscles bear the brunt of carrying a growing baby, and keeping them strong is vital to supporting a healthier, more comfortable pregnancy and smoother postpartum recovery.
The pelvic floor muscles are put under increased pressure during pregnancy, as the growing baby, amniotic fluid, and enlarging womb all cause the pelvic floor to stretch. This can lead to weak pelvic floor muscles and symptoms like leaking when coughing, sneezing, or laughing.
The potential weakening of the pelvic floor can cause a number of issues for pregnant women, including stress incontinence, discomfort, or difficulty during delivery.
The following exercises are safe, effective, and can be easily adapted throughout your pregnancy. They don’t require equipment, take just a few minutes, and can be repeated several times a day to make a real difference.
As you do these exercises, focus on your posture and avoid holding your breath during each movement.
“Glute bridges, activate the glutes and strengthen the pelvic floor. After about 20 weeks of pregnancy, modify them to avoid lying flat on your back.” - The Gym Group Head Trainer Jenni Tardiff
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Engage your core and pelvic floor muscles.
Press your heels into the floor and slowly lift your hips toward the ceiling.
Pause at the top, then slowly lower back down.
Start with two sets of 10–12 reps.
Squats help strengthen the lower body and engage the pelvic floor, just be sure to use proper form.
How to do it:
Stand with feet shoulder-width apart, toes slightly turned out.
Optional: Hold onto the back of a chair or sturdy object for more balance.
Slowly lower your hips as if sitting in a chair, keeping your chest lifted and knees behind toes.
Press through your heels to return to standing.
Aim for two sets of 10–15 reps.
This mindful breathing technique helps with relaxing your muscles and engaging your deep core.
How to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, feeling your belly expand.
Exhale slowly through your mouth, gently engaging your pelvic floor as you do.
Practice for 5–10 minutes daily.
Gentle yoga stretches, such as cat-cow, can help to release muscle tension, improve flexibility, and alleviate discomfort.
Recommended poses:
Cat-Cow: Start on all fours, inhale as you arch your back (cow), and exhale as you round your spine (cat).
Child’s Pose: Kneel with your big toes touching, stretch your arms forward, and rest your forehead on your yoga mat or floor.
Butterfly Stretch: Sit with the soles of your feet together and gently press your knees toward the floor.
Hold each pose for 30–60 seconds. Repeat a few times a day as needed.
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After your baby arrives, your body will need time to heal and recover. Be gentle with yourself and avoid rushing back into intense activity.
After your baby arrives, your body will need time to heal and recover. Be gentle with yourself and avoid rushing back into intense activity.
Once you're feeling comfortable, you can return to simple exercises that support recovery safely, start with the belly breathing exercise to relax your muscles.
Gradually build up to movements like bridges to tighten your muscles and reconnect your abdominal muscles and pelvic floor.
Looking after your pelvic floor during and after pregnancy can make a big difference to your overall health and wellbeing. If you're not sure where to start, or you'd like some extra support, our gyms are kitted out with everything you need—and our friendly personal trainers are on hand to help you train safely and effectively. Some of our gyms are specifically trained in female fitness & health, even running pelvic health workshops.
Find your nearest Gym or book a session with a personal trainer today and take the next step towards feeling your best, both during pregnancy and beyond.
