Are pelvic floor exercises safe during pregnancy?
Pelvic floor exercises (sometimes called Kegel exercises) are not just safe during pregnancy — they’re actively recommended by the NHS from as early as possible, ideally starting as soon as you know you’re pregnant, and continuing throughout pregnancy and after birth. Unlike most other exercise types on this site, there’s no safety caveat or trimester restriction here; the main challenge is remembering to do them consistently rather than any risk involved.
Why pelvic floor exercises matter in pregnancy
The pelvic floor is a group of muscles that supports the bladder, bowel, and uterus. Pregnancy places substantial extra strain on these muscles — from the weight of the growing baby and increased pressure over nine months, from the hormone relaxin loosening supporting tissue, and, for those having a vaginal birth, from labour itself. Weakened pelvic floor muscles are linked to stress incontinence (leaking urine when coughing, sneezing, laughing, or exercising), which is extremely common in pregnancy and afterwards, and can also affect longer-term pelvic organ support.
Regularly exercising these muscles during pregnancy helps them cope better with this extra load, may reduce the likelihood or severity of incontinence during and after pregnancy, and supports faster recovery after birth.
How to do a pelvic floor exercise
- Identify the right muscles — imagine trying to stop yourself passing wind and stopping the flow of urine midstream at the same time (this is for identification only; don’t make a habit of actually stopping urine flow, as this can affect bladder function over time).
- Squeeze and lift these muscles, holding for a few seconds, then release slowly and fully.
- Repeat with both slow, sustained holds (building up to 10 seconds) and quick, short squeezes.
- Aim for a short set — around 8–12 squeezes — several times a day.
These exercises can be done almost anywhere and at any time — sitting, standing, lying down, waiting for the kettle to boil — since no one else can tell you’re doing them.
Getting it right
Many women aren’t sure they’re engaging the correct muscles. If you’re unsure, ask your midwife at an antenatal appointment — they can check your technique, or refer you to a women’s health physiotherapist, particularly if you have any existing bladder or pelvic concerns.
Continuing after birth
Pelvic floor exercises remain important after birth, whether you had a vaginal delivery or a caesarean — pregnancy itself, not just labour, places load on these muscles. Most women are advised to start gently again within a few days of birth (following clinical advice specific to your delivery) and continue as an ongoing habit well beyond the postnatal period.