Why Strengthening Your Pelvic Floor Matters During Pregnancy
Pregnancy is a time of amazing changes — your body is working hard to grow new life, and with it comes a few unexpected challenges. One of the areas often overlooked is the pelvic floor, a group of muscles that plays a crucial role in supporting your uterus, bladder, and bowels. Strengthening your pelvic floor through exercises, often referred to as Kegels, can bring a host of benefits during your pregnancy journey.
Support Where You Need It Most
Your pelvic floor muscles act like a hammock, keeping your internal organs in place. As your baby grows, these muscles are put under increasing pressure. Regular pelvic floor exercises help ensure these muscles retain the tone and strength needed to support additional weight. This isn’t just about comfort — a stronger pelvic floor also helps with posture and alleviates lower back pain, a common complaint during pregnancy.
Plus, strengthening these muscles can prevent or reduce the severity of vaginal pressure and perineal pain, conditions that can sometimes appear as your body adjusts to pregnancy. It’s all about giving your core the resilience to adapt to the physical changes happening inside.
Wave Goodbye to Leaks
Ah, the dreaded “sneeze pee.” Urinary incontinence during pregnancy is more common than you might think. The growing uterus can pressure the bladder, making you more prone to small leaks when you cough, sneeze, or laugh. That’s where pelvic floor exercises come in.
By doing Kegels regularly, you train the muscles around your bladder to respond more effectively, giving you better control. In fact, studies have shown that pregnant women who incorporate pelvic floor exercises into their routine are significantly less likely to experience stress incontinence.
Easier Labor and Delivery
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How to perform pelvic floor exercises safely
How to Perform Pelvic Floor Exercises Safely
Now that you’re convinced of the many benefits, you’re probably wondering, “So how exactly do I do these mysterious pelvic floor exercises?” Great question! Performing them safely and correctly is the key to gaining all the perks like reducing leakage, supporting your growing belly, and even having a smoother postpartum recovery. Let’s get started.
Meet Your Pelvic Floor Muscles
Your pelvic floor muscles are located between your pubic bone in the front and the tailbone in the back. They form a hammock-like structure that supports your bladder, uterus, and bowel. Because they’re internal muscles, it might feel awkward at first to isolate and engage them — but no stress, it becomes easier with practice.
If you’ve ever stopped yourself mid-stream while urinating, you’ve activated those very muscles! This is not something you should do regularly (it can confuse your bladder signals), but it’s a helpful indicator for identifying the sensation.
Getting into Position
At the beginning, it’s easiest to perform pelvic floor exercises while lying down or reclining. As your confidence and muscle strength grow, you can progress to sitting or standing during your practice. Start in a comfortable position where your body feels relaxed and supported — lying on your side with a pillow between your knees can be a great starter posture, especially during pregnancy.
The Basic Kegel
Kegels are the most well-known form of pelvic floor exercise, and don’t worry — they’re not complicated. Here’s a safe way to perform a basic Kegel:
- Inhale deeply. As you exhale, gently draw your pelvic floor muscles upward and inward — like you’re trying to lift them. Picture
Common mistakes to avoid
Common Mistakes to Avoid
While performing pelvic floor exercises during pregnancy can unlock a world of benefits — from preventing leaks to preparing for childbirth — doing them incorrectly can leave you frustrated or even lead to unintended consequences. It’s easy to fall into common traps, especially with exercises that involve subtle internal muscles like the pelvic floor. To make the most out of your prenatal fitness routine, let’s break down the pitfalls that many moms-to-be experience, and better yet, how to avoid them.
Holding Your Breath
This one sounds simple, but it’s incredibly common! When focusing hard during a Kegel or pelvic floor contraction, you may instinctively hold your breath — it’s a natural response when concentrating on something new. However, your muscles work best when they’re supplied with oxygen, especially during pregnancy when your body already needs more oxygen than usual. Holding your breath also builds pressure in the abdomen, which can negatively affect your pelvic floor rather than strengthen it. Breathe in gently to prepare, then exhale slowly as you lift and contract your pelvic floor muscles. Think of the movement like a gentle wave riding your breath.
Clenching Other Muscles
Another common mistake? Clenching everything else! That means squeezing your thighs, buttocks, or even holding tension in your shoulders and jaw while doing your pelvic floor exercises. Not only does this defeat the purpose, but it’s also a sign that you’re not properly isolating the pelvic muscles. When done correctly, a pelvic floor contraction should only involve the internal muscles around your vagina, urethra, and anus. If you’re clenching your glutes or gripping your inner thighs, take a step back and redirect your focus inward. You should be able to strengthen the pelvic floor without it becoming a full-body effort!
Overdoing It
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When to seek medical advice
When to Seek Medical Advice
While pelvic floor exercises are generally safe and encouraged during pregnancy, there are certain circumstances in which it’s best to consult a healthcare provider before continuing or starting a routine. Every woman’s pregnancy journey is different, and understanding when to pause and check in with a medical professional can help you avoid unnecessary discomfort or complications. It’s all about ensuring that your prenatal fitness routine is not only effective but also tailored to your specific needs.
Persistent Pain or Discomfort
If you feel any kind of pain or discomfort while performing Kegels or other pelvic floor movements, that’s your body waving a red flag. These exercises should never hurt — at most, you might feel a subtle tightening sensation in the pelvic region. But if you’re experiencing sharp pain, aching afterward, or pulling sensations in your abdomen, lower back, or pelvic area, it’s time to take a break and speak with your OB-GYN or a pelvic health specialist. Pain may indicate that the muscles are too tight (yes, it’s possible to have an overactive pelvic floor!) or that there’s an underlying issue that needs attention.
Urinary or Bowel Changes
One of the goals of Kegel exercises is to improve bladder and bowel control by strengthening the muscles that manage these functions. So, if you notice increased leakage, trouble holding in gas or urine, or even constipation after starting a pelvic floor routine, it might be time to reassess. These changes could mean you’re not doing the exercises correctly or that your body is responding differently to the pressure your growing uterus is placing on your pelvic organs. In either case, a qualified provider can evaluate what’s happening and help modify your technique or suggest alternative exercises.
Feeling Pressure or a Bulging Sensation
If you notice a heavy or bulging feeling in your pelvis —
