Pelvic floor exercises for pregnancy

Pelvic floor

You have probably heard about your pelvic floor before but do you know where your pelvic floor muscles are located in your body and what they actually do? Do you also know why it’s important to practice your pelvic floor exercises during pregnancy – and any time in your life for that matter? Well, do not fear because below is all the information you need to make sure you have a super strong pelvic floor by practising your pelvic floor exercises during pregnancy, so you don’t experience any ooops moments.

How to find your pelvic floor muscles

Your pelvic floor muscles are the banana hammock style layer of muscles that support your pelvic organ area and span from your pubic bone to your coccyx. The image below from https://www.continence.org.au shows your pelvic floor muscles in red.

Pelvic floor exercises

What do your pelvic floor muscles do?

Your pelvic floor muscles help your bladder to retain urine until you can go to the toilet. In essence, your pelvic floor supports your bladder, bowel and uterus

Why are your pelvic floor muscles important during pregnancy?


When you sneeze your inner ab muscles – or transversus abdominus – contracts involuntarily in a forward and backward motion, which then compresses the abs and helps you to push during labour. The main pelvic floor muscle – the pubococcygeus – lies in a figure of eight around the urethra, vagina and rectum. Having a weak pelvic floor makes it hard for you to squeeze those muscles and sphincters at the bottom of the bladder and this is when you may accidentally leak urine during a cough, sneeze or exercise. So strengthening your pelvic floor muscles help you to not experience urinary incontinence which is a common side effect of childbirth. Your pelvic floor also affects your sex life because you end up feeling less sensitivity in your vagina. Doing just a few pelvic floor exercises every day can keep your pelvic floor strong for the rest of your life, even during menopause when hormonal changes are known to cause a weak pelvic floor too.

How to do your pelvic floor exercises

You don’t need expensive equipment or gym clothing to exercise your pelvic floor muscles. In fact, you can exercise them anywhere and, if done correctly, no one will know that you’re doing them! Here are some pelvic floor exercises that you can do at home, at work, in the car, or anywhere for that matter!

The video below by HARTMANN Direct shows you how to do your pelvic floor exercises correctly. You can check it out below:

  1. Sit, stand or lie in a comfortable position
  2. Squeeze and lift your pelvic floor muscles by imagining your are stopping wind from your back passage, then stopping the wee from the front
  3. Pull these two points in and up together
  4. Hold the contraction for 10 seconds, then relax for a few seconds
  5. Do four sets of 10 contractions every day for best results

When should I do my pelvic floor exercise

You will start to see an improvement in your ability to hold urine if you strengthen your pelvic floor muscles every day. Keep them up, and it will be possible to regain complete bladder control the more your pelvic floor muscles get stronger.

You can practice your pelvic floor muscles everywhere, including when you’re in the car. Just remember to do it everyday for maximum results.

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Leyla Preston (595 Posts)

Leyla Preston is the owner and Editor of Motherhood Diaries global magazine for parents. Leyla is a busy mother of two even busier boys; Aron, 8, and Aidan, 7. When Leyla isn’t feeding, managing a gazillion tasks or cleaning the infinite mess at home, she is busy working on this magazine and a new cooking channel coming very soon – no rest for the wicked! You can follow Leyla on Twitter (@M_Diaries) or join the busy Motherhood Diaries Facebook group where all mums get together and share stories and solutions with one another: https://www.facebook.com//groups/motherhooddiaries/