11 Best Pelvic Floor Exercises During Pregnancy

11 Best Pelvic Floor Exercises During Pregnancy

If you are pregnant, Then you really want to know about pelvic floor exercises during pregnancy and their benefits of developing strong abdominal and pelvic-floor muscles are plentiful.

If your abs is weak, you will not be able to push effectively, “she explains. Having a strong pelvic floor can also help during childbirth, as well as help prevent later urinary incontinence.

Here are some important and safe pelvic floor exercises during pregnancy that will help you stay healthy. Before starting an exercise program, consult your healthcare provider, who can provide you with exercise guidelines based on your medical history and level of risk.

Where are my pelvic floor muscles?

Your pelvic floor muscles surround and support all the organs in your pelvis – your womb, bowels and bladder.

How to find pelvic floor muscle?

You can find out where the pelvic floor muscles are and how to control them the next time you go to the toilet. As you can, try to slow down. The muscles you use to do this are your pelvic floor muscles.

Why pelvic floor exercises during pregnancy is important?

During your pregnancy, your pelvic floor muscles will relax due to hormonal changes in your body. This relaxation, as well as your growing baby pressing on the bladder, can cause you to leak urine when you cough, laugh, sneeze or exercise.

Doing pelvic Floor exercises will strengthen these muscles and help you control any risks during pregnancy . It will also help your baby during birth, and to recover soon after birth.

 Pelvic Floor Exercises During Pregnancy video :

pelvic floor exercises for pregnancy video

Important Pelvic floor exercises during pregnancy

1. Belly breathing

Belly breathing
Image credit : Medical News Today

Tighten your abs and pelvic floor now to get easier delivery and lower risk of not incontinence later.

How to do:

  • Sit with your legs crossed and the floor supported, hands on your stomach.
  • Keeping your back and shoulders still.
  • slowly inhale through your nose as you expand your belly.
  • As you exhale through your mouth, draw in your abdominal s, bringing your navel toward your spine.

Benefits: Strengthens abdominal.

2. Squat combo

Squat combo
Image credit : Parents

How to do:

  • Hold a fixed object, such as a post or a sturdy chair, stand with your feet away from the hip width.
  • Lower your body into a deep squat, keeping your weight on your heels. (If your heels do not touch the floor, place a towel under them.) Make a Kegel (see “Important Muscles During Pregnancy”), and then draw your abs as you exhale. Repeat combo 5 times.

Benefits: Strengthens abs, legs, and pelvic floor.

3. Belly Dancing For All Four

. Belly Dancing For All Four
Image credit : World Belly Dance

How to do:

  • Get down on your hands and knees, wrists under shoulders and knees separated by width.
  • To keep your spine flat, draw your abdomen up and inside, and bring your navel to your spine; hold on, breathing normally.
  • Tilt your pelvis down, bring your pubic bone towards your navel.

Hold and count to 5. When you have completed the last repetition, stand up on one foot and push your thigh with both hands.

Benefits: Strengthens the abdomen, back and upper body.

4. C elevators

How to Do It:

  • Sit with your lower back supported, one hand on your upper belly and the other near your navel.
  • Imagine that your crossing is a straight elevator with six floors. Insert, then inhale, draw your abs to your spine on the fifth floor.
  • Hold the number aloud up to 30. Make 5 handles from 5th to 6th floor.

Benefits: Strengthens abs, especially excess.

Related post must read:

10 Best Safe Pelvic Floor Exercises for women during pregnancy

Pelvic floor Exercises During pregnancy for Normal Delivery 🙂

Pelvic Exercise for Normal Delivery During pregnancy video

Exercise has become an integral part of our daily routine so that we can maintain a healthy and balanced life. Future mothers are always looking for effective and above all safe delivery routines that will also help them return to their pre-pregnancy status and their job when the baby is born.

Can everyone do pregnancy exercises for normal delivery?


Doctors advise mothers with certain health conditions against exercise for normal delivery. These primarily include:

Mothers with medical problems such as asthma, heart disease or diabetes.

Mothers with pregnancy complications such as bleeding, earlier miscarriages or premature deliveries.

Is all pelvic floor exercises during pregnancy is Safe?

While many forms of exercise and sports activities can also grow as a normal delivery delivery exercise, there are a few that should be avoided:

Connect with sports such as volleyball, soccer, etc.
Exercise that requires you to hold your breath for a long time.
Activities by jumping, jumping, hitting, etc.

These are all general and safe exercises for mom during pregnancy for normal delivery.

1. Travel During Pregnancy:

Travel During Pregnancy
Image credit : BabyCenter

The amazing health benefits of travel are well documented. For pregnant women, walking helps you relax, controls digestion and related health problems and also regulates blood pressure. Try to walk for at least 30 minutes twice during your day,

2. Squat during Pregnancy:

Squat during Pregnancy
Squat during Pregnancy:

Every woman who warms up squats, knows that this tricky exercise works with amazing success. During pregnancy, squats help your pelvic floor to function and relax to make your delivery less painful. Remember to take the support of a gymnast or someone else, so you don’t lose balance.

4. Yoga During Pregnancy:

Yoga During Pregnancy
Image credit FirstCry Parenting

Pregnancy yoga for regular delivery is specially designed to provide mothers with the important health benefits of this classic exercise. It improves your flexibility, strengthens your internal organs and stabilizes your mind and body.

5. Swimming during pregnancy :

Swimming during pregnancy
Image credit : B&C Aquatics

Swimming is not only balanced, it also helps your body adapt to pregnancy. It is especially useful during the third trimester where women can relieve pressure on their back by relaxing in the pool. Remember – Never enter a warm pool or take a warm bath in the bathtub.

6. Pelvic tilts During Pregnancy:

 Pelvic tilts During Pregnancy
Image credit :FirstCry Parenting

Your yoga mat continues to be used here. Pelvic tilts strengthen your back muscles and are very helpful during childbirth. Just get on all fours with your knees touching the floor. Make sure your hips are aligned with your abdomen. Now take a deep breath, while looking straight ahead.

kegel exercises in 9th month of pregnancy

7. Strengthening the Pelvis

Strengthening the Pelvis
Image credit : FirstCry Parenting


Pregnancy puts a lot of pressure on the pelvic floor muscles, so doing exercises to strengthen the pelvis is really helpful. These are some of the nine-month pregnancy tests available.

Pelvic stretching involves keeping your feet firmly on the floor, and then stretching your legs to each other while maintaining your posture. This will improve the flexibility of your pelvic floor and lower activity time, as well as pain during childbirth.

Pelvic tilts are one of the most beneficial exercises that can help spray the baby in the form of a breech in a downward slope, reducing the weight of the staff. To do this, kneel down and bend down until your chest is almost down. This will increase the back muscles and basic strength.

The Cobbler Pose is another exercise that stimulates tension in the lower body muscles. It can be done to sit with your feet against each other. Next, slowly but firmly, move your knees down until you feel your inner thigh muscles stretch. Hold this position for 20 seconds, rest for a minute, and repeat five times.

8. Pilates pelvic floor exercises during pregnancy

Pilates pelvic floor exercises
Image credit : Trifocus Fitness Academy

Pilates is a popular way regimen  during pregnancy, as it greatly enhances your basic strength and endurance. This is important, as the developing child weakens the abdominal muscles, which can lead to cramps and back pain.

Pilates is good, as it is performed on the hands and knees, reducing the pressure on the abdomen and back. Please make sure you only work with Pilates under the guidance of an experienced trainer of pregnant women.

This prevents accidental damage to your pelvic and back muscles, which can cause tears or injury. In addition, improper pilates positions can cause child stress.

What it is that causes the muscles in the pelvic floor muscles are weakened?

Pregnancy and childbirth is to stretch the muscles of the PELVIC FLOOR — muscles that keep the bladder closed. Irritation of the pelvic floor muscles, skin, and muscles, don’t akıyor of the urinary bladder.

These leaks occur mostly when you cough, sneeze, pick up and move. You may also find that it is not able to wait up for you when you want to take a piss.

Kegel pelvic floor Exercises During Pregnancy

What is Kegel Exercise?

Kegel exercises are a form of pelvic floor exercise that involves squeezing and relaxing muscles in the genital area and genitals. These muscles support the pelvic organs, including the bladder, small intestines, and.

Regular Kegel floor exercises during pregnancy and after childbirth can help improve and maintain bladder control by increasing the strength, endurance, and proper functioning of these vital muscles.

Kegels can be beneficial throughout life, and you may want to start doing them during pregnancy or after the birth of your baby, when the spinal muscles often need to be strengthened.

Benefits of kegel exercises during Pregnancy

As your baby puts on the pounds inside your uterus during your pregnancy, your pelvic floor muscles should support extra weight.

In some cases, they have not yet fully come to work. If you notice occasional urine leaks – when you cough, sneeze or try to run – that’s because your overloaded spinal muscles can’t fully support your bladder the way they normally do.

Sample Kegel Exercise

When you’re preparing to do Kegels, make sure your bladder is empty.

Locate the correct muscles, which are the same ones you use to stop the flow of urine.

Pull up the pelvic muscles and squeeze for a count of 5 or 6 seconds, then relax for a count of 5 or 6.

Work up to a set of 10 to 15 repetitions each time.

Aim to do the exercises at least three times a day.

pelvic floor exercises during pregnancy video 🙂

kegel exercises during pregnancy

Pelvic exercise for normal delivery 🙂

Can everyone do pelvic floor exercises during pregnancy for normal delivery?


Doctors advise mothers with certain health conditions as opposed to regular delivery exercise. These include:

pelvic exercise for normal delivery

Best 5 pelvic exercise for normal delivery 🙂

1.The child’s Pose 🙂

child pose pelvic exercise for normal delivery
child pose ( Image credit : YogaUOnline)


This yoga pose helps to stretch the pelvic floor muscles and relieve the discomfort.

  • Stand-up and sit up on your knees, and high heels. Then, slowly lean forward and pull your arms in front of you.
  • Take a deep breath. Also, you should be resting your elbows on the ground in front of you, supporting your head with your hands.
  • As your belly grows, you may need to press your knees to get to the location. If you are uncomfortable with that, sit back on your heels, you are able to sit in it.

Don’t try to make your hips are higher than your heart. Speak to your physical therapist about any other special instructions, especially the one for you.

2. The Deep squat 🙂

The Deep squat  pelvic exercise for normal delivery
The Deep squat ( Image credit : DC Urban Moms and Dads )


The deep squat, to help you unwind, and stretch your pelvic floor muscles, and stretch your pelvic floor muscles.

  • Get to the top, so that your feet are wider than your hips are wide.
  • Slowly squat down as far as possible with your hands in front of you.
  • Your physical therapist can talk to you about how often and for how many people a deep squat, you need to be doing.

3. Love the cat / cow pose:

Love the cat / cow pose   pelvic exercise for normal delivery
Love the cat / cow pose (image credit : Love the cat / cow pose )


This yoga pose helps to reduce the discomfort and reduce pain in the lower back.

  • Go down on all fours. Breathe out and bend your back strong, your chin on his chest.
  • Then exhale, slightly arch your back down, looking at the sky.

4. The perineal bulges :

Image credit : UT Southwestern Medical Center
  • This will prepare you to push during labour and delivery without the influence of the above-the breath of the last.
  • Catch your breath for a push, this is called the Valsalva.
  • Valsalva can reduce the flow of blood back to the heart, the lower the mother’s blood, in order to reduce the oxygen concentration in the mother’s blood and the blood supply to the placenta and increase the risk of injury.
  • It can also increase the amount of compression of the top of the fruit and the complexity of the fruit.

Clearly, the perineum should be practiced in the last few weeks of pregnancy. Do not work out often, as this can put too much pressure on the pelvic floor structures.

5. The Perineal massage

 The Perineal massage
The Perineal massageI


Perineal massage lengthens and softens the tissues of the perineum. You can start this at 35 weeks of pregnancy. Perform this massage technique for 10 minutes once a day.

  • Take a warm bath or hold a warm compress on the perineum for 10 minutes to help you relax before the massage.
  • Sit or lean back in a comfortable position. Put a water soluble lubricant on your thumbs and perineum. Place your thumbs 1 to 1.5 inches inside your vagina.
  • Press downward toward the rectum and to the sides until you feel a slight burning, stinging, or tingling sensation. Hold the pressure for two minutes until the area becomes numb.
  • Breathe deeply and concentrate on relaxing the muscles.

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FAQ 🙂 Pelvic Floor Exercises During Pregnancy

Q. When should you start doing pelvic floor exercises during pregnancy?

If you are  pregnant or planning to get pregnantyou can start doing pelvic floor exercises immediately.

The exercises will lower your chance of experiencing incontinence after having your baby. Find out more about pelvic floor exercises in pregnancy,

Q. Is it safe to do pelvic floor exercises when pregnant?

Yes definitely is it safe when you pregnant , You can strengthen these muscles by doing these pelvic floor exercises during pregnancy.
This helps to reduce or avoid stress incontinence after pregnancy.
All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.

Q. Is it too late to do pelvic floor exercises in pregnancy?

Did you know that just a few five minutes of pelvic floor exercise a day can significantly reduce your discomfort – or make it go away?
Once you’ve got its suspension, you can do it anywhere, anytime and it’s never too late to get started.

Q. When should you start Kegel exercises during pregnancy?

If you are pregnant or have just had a baby, it is best to consult your provider before starting. During pregnancy, you may want to start in the second trimester, starting about 14 weeks pregnant.

Q. Are squats good for pelvic floor?

Squats are an excellent exercise to strengthen your quads, muscles, and glutes, but also your lower back muscles. This can be done with or without extra weight or dumbbells, using just your body weight.

Does walking help normal delivery?

Walking: Walking is the simplest and easiest way to get your half-hour of daily exercise allowance. Go, fight right, the muscles, and promote good posture and positive, which deals with the child for a normal delivery. Regular, walking is what you need, what is available prior to the birth of yet, there aren’t any complications.”

What are signs of normal delivery?

8 signs of labour that tell you baby’s on the way:

1. Baby “drops”
2.Cervix dilates.
3.Cramps and increased back pain.
4.Loose-feeling joints.
5. Diarrhea.
6. Weight gain stops.
7. Fatigue and “nesting instinct”
8. Vaginal discharge changes colour and consistency.

Which week is best for delivery?

Unless your pregnancy is a healthy and good thing, pregnancy, presence of at least 39 weeks to wait for labour to start on its own. If you are planning for a baby, you can be paid for either induction of labour or caesarean section.