10 Best Safe Pelvic Floor Exercises for women during pregnancy

10 Best Safe Pelvic Floor Exercises for women during pregnancy
Image credit : Evolve Women’s Health

( Read 5 min ) Powerful and safe pelvic floor exercises for pregnant women

After your child birth or as you grow older, you may notice that your pelvic floor genital muscles have weakened. So that’s why here we are introduce the 10 most important and safe plevic floor exercises for women you can do it easily at home.

The pelvic floor muscles also play an important role in function. Strengthening these muscles can reduce pelvic pain during the sex and increase the ability to achieve a pleasant sensation. During pregnancy, the pelvic floor muscles support the baby and assist in the birth process.

Pregnancy and childbirth can cause pelvic floor muscles to weaken, as well as other factors such as age, obesity, heavy lifting, and chronic coughing. The lower pelvic floor muscles can cause.

Diagram pelvic floor :

Image credit : Marta de Oliveira

What is pelvic floor muscle?

Safe Pelvic floor exercises give strengthen the muscles around your bladder, bottom, and women vagina or men penis.

Strengthening your pelvic floor muscles can help urinary incontinence, treat pelvic organ prolapse, and make sex better too.

Everyone can benefit from doing safe  pelvic floor exercises.

What Is the Pelvic Floor?

Pelvic floor is Located deep in the pelvis, the pelvic floor is made up of muscles, ligaments, and connective tissues that support the bladder, bowel, and uterus. Weak pelvic floor muscles can lead to urinary incontinence (UI), a common but under reported problem in women.

Benefits of pelvic floor muscle exercises ?

Exercising pelvic floor muscles can help:

  • Improve bladder control and bowel control
  • reducing the risk of prolapse
    • For women, this may sound like an explosion in * or a feeling of heaviness, discomfort, pulling, dragging or falling
    • For men, this may be felt as a bulge in the rectum or a feeling of needing to use their bowels but not actually needing to go
  • Improve recovery after childbirth. (In women)
  • Improve recovery after prostate surgery (for men)
  • Increase sexual sensation and orgasmic potential.
  • Increase public confidence and quality of life

Before starting a spinal muscle training program it is important that you can clearly see your pelvic floor muscles. Talk to the specialist if you have trouble identifying your pelvic floor muscles, are not sure if you are doing the exercises properly or if you continue to feel bladder or control symptoms.

It is best to have a continental specialist examine your pelvic floor and produce an individual muscle training program.

How safe pelvic floor exercises can help with sex :-

Safe pelvic floor muscle exercises can also mean increased sensitivity during sex and stronger orgasms.

Strengthening and training the pelvic floor muscles can help also reduce the symptoms of erectile dysfunction.

Top 5 safe Pelvic Floor exercises youtube vedio :

Related article :

  1. How to get rid of back pain when pregnant
  2. Top 10 Healthy Back Workout for Pregnancy Pain relief for Women’s

Powerful and safe pelvic floor exercises for women’s you can do at home :-

1. Bridge – safe pelvic floor exercises

Image credit : Sweat App

How to do this exercises :

  • Lie on your back and bend your knees, feet flat on the floor about the width of the waist. Keep the arms at the sides with the palms facing down.
  • Contract the buttocks and lower muscles, then lift the buttocks a few inches down.
  • Hold this position for 3-8 seconds.
  • Loosen the buttocks and lower muscles, then lower the buttocks down.
  • Repeat this up to ten times for each set.
  • Relax, and do up to two sets.

2. Squats During pregnancy

Image credit : ACE Fitness
  • Stand with feet separated by the width of the hip, keeping them flat on the floor.
  • Bend your knees to bring the buttocks down, just go down comfortably.
  • Keep the back straight and slightly tilted forward. The knees should be aligned with the toes.
  • Focus on tightening the buttocks and pelvic floor while returning to a standing position.
  • Repeat this exercise, repeating up to 10 times per set.
  • Take a break before doing any additional sets.

3.  Split tabletop

Split tabletop
Image credit :Newscheckz
  • Your abs should be tied and your inner thighs should work, legs should touch.
  • With a controlled motion, begin to slowly separate your legs so that each knee falls out, reaching the right position.
  • Slowly go back to the beginning.
  • Complete 10-15 reps and 3 sets.

4. Bird dog

 Bird dog
Image credit POPSUGAR
  • Start at all four wrists under the shoulders and knees below the hips. Your back should be straight and your neck should be neutral.
  • Tie your hips and draw the shoulder blades down your back to your waist.
  • To get started, align at the same time and raise your left leg and right arm, keeping your hips and shoulders neutral. Do not raise or lower your head. Hold for 2 seconds.
  • Bend and lower your leg and arm back to the starting position while maintaining stability. Then switch, lifting the right leg and left arm. This is 1 repetition.
  • Complete 10 complete reps and 3 sets.

5.Travel / walking

Travel / walking
Image credit: Newfeel

Walking vigorously is a great way to exercise, as well as fresh air! Take a friend, take a dog and start hitting the road. Walking up and down hills or adding some short spurts of fast walking can really get your blood pumping!

6. Swimming

Image credit : Swimming.org

Swimming is an incredibly low impact exercise, hence very safe for the pelvic floor, and also a great cardio workout! If you aren’t a confident swimmer, walking laps in the pool is a great option. 


Image credit : TheHealthSite.com

Many Yoga classes are pelvic floor friendly, however it is a good idea to enquire at your local yoga studio and ask which classes would be best suited to your needs. Usually these are the ‘beginner’ classes or ‘gentle’ classes.

Similar to Pilates, always inform your instructor that you have pelvic floor muscle weakness, so they can advise you which exercises will need modifications. 

8. Bike Riding 

Bike Riding
Image credit : POPSUGAR

Bike riding is the perfect and safe pelvic floor exercises for anyone with weakness. You can really work up a sweat on the bike, whilst still being low impact on your pelvic floor.

The bike is also great because you can ride outdoors getting fresh air and some vitamin D or use an exercise bike or wind trainer indoors, perfect for those who can’t get out, eg. mums with young children, or in bad weather.

9. Modified Squats 

Modified Squats
IMAGE CREDIT : BabyCenter India

Squats are one of the best lower body exercises – perfect for strengthening and toning your buttocks, thighs and calves. 

Wide-legged, deep squats aren’t a good idea for your pelvic floor, however, if you keep your feet hip width apart and don’t let your bottom go lower than your knees, you will still feel the burn from this fabulous exercise. 

Doing these squats on the wall with a fit ball behind your back is also a good option.


IMAGE CREDIT : Medical News Today
  • Sit in a comfortable position, close your eyes, and visualize the muscles that can stop the flow of urine
  • Strengthen these muscles as much as possible.
  • Hold this position for 3-5 seconds. It should feel like muscles are being pulled up due to pressure.
  • Release the muscles and relax for a few seconds.
  • Repeat this up to ten times.

Pelvic Floor safe core exercises video :-

What is Kegel exercise?

Kegel exercises are the easiest form of exercise and relaxation you can do to make your pelvic floor muscles stronger. Your pelvis is the area between your hips that holds your genitals.

The pelvic floor is a series of muscles and tissues that make up a ridge, or hammock, at the bottom of your skin. This feature keeps your organs in the correct position. A weak pelvic floor can lead to issues such as inability to control your bowels or bladder.

Once you understand Kegel’s exercises, you can do it anytime and anywhere – privately at your home or waiting in line at the bank.

Benefits of Kegel exercises :-

Always remove your bladder before doing Kegel tests. As a start, you should find a quiet, private place to sit or lie down before doing your exercises. As you get used to it, you will find that you can do it anywhere.

When you start doing the Kegel exercises, tense the muscles in your pelvic floor for a count of three, then release the third number. Continue until you do 10 repetitions. Over the next few days, practice until you hold your muscles in position to count the number 10. Your goal should be to make three sets of ten repetitions daily.

Do not be discouraged if you do not see results immediately. According to the Mayo Clinic, Kegel exercise can take up to a few months to contribute to urinary incontinence.


The pelvic floor is a layer of muscle and fascia which extends from your pubic bone to your tailbone.
The urethra, vagina, and anus run through the pelvic floor so it is important for child-birth,
continence, sexual function and pelvic stability.

Your pelvic floor muscles will be stretched during
pregnancy and it is very common to experience some urinary leakage from as early as 12 weeks.
Healthy pelvic floor muscles can help to:

  • support the weight of pregnancy
  • prevent stress and urge incontinence
  • reduce the chances of developing prolapse later in life
  • shorten the second stage of labour
  • promote healing of the perineum after the birth (by facilitating blood flow to the area)

Weak pelvic floor muscles symptoms

leaking urine when coughing, sneezing, laughing or running

failing to reach the toilet in time

passing wind from either the anus or vagina when bending over or lifting

reduced sensation in the vagina

tampons that dislodge or fall out

a distinct bulge at the vaginal opening

a sensation of heaviness in the vagina.

The ultimate pelvic floor workout YouTube :

The ultimate pelvic floor workout Youtube

Causes of a weak pelvic floor muscle

The pelvic floor can be weakened by: 

supporting the weight of the uterus during pregnancy

vaginal childbirth, which may overstretch the muscles

the pressure of obesity

chronic constipation and straining to poo

constant coughing

some forms of surgery that require cutting the muscles (including prostate cancer treatment in males)

lower levels of oestrogen after menopause.

Safe pelvic floor exercises pregnancy :-

You can start during pregnancy and continue after birth.

  • Sit and lean slightly forward with a straight back.
  • Squeeze and lift the muscles as if you are trying to stop a wee.
  • Wait and Hold the squeeze as you count to 8; relax for 8 seconds. …
  • You can Repeat as many as you can, about 8 to 12 squeezes. …
  • Always Keep breathing while exercising.

Finding pelvic floor muscles in women?

When you first start Kegel exercises, getting the right set of muscles can be tricky. Another way to get it is to put a clean finger inside your vagina and tighten your vagina muscles with your finger.

You can also locate the muscles by trying to stop your urine mid-flow. The muscles you use for this action are your pelvic floor muscles. Get used to how they feel when they contract and relax.

However, you should use this technique for learning purposes only. It is not a good idea to start and stop your urine regularly, or to regurarly do Kegel exercises when you have a full bladder.

Talk with your gynaecologist if you still are not sure you’ve found the right muscles. They may recommend using an object called a vaginal cone. You insert a vaginal cone into the vagina and then use your pelvic floor muscles to keep it in place.

Finding pelvic floor muscles in men?

Image credit : Rising Master

Men often have the same problem when it comes to identifying the right group of pelvic floor muscle. For men, one way to get them is to put your finger on the rectum and try to squeeze it – without tightening the abdominal, buttocks, or thigh muscles.

Another useful technique is to tighten the muscles to prevent gas transfer.

If you still have a problem, practice stopping the flow of urine. As for women, this is a reliable way to get pelvic floor muscles, but it should not be a common practice.

pelvic floor muscles exercises male video :-

pelvic floor muscles exercises male video

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  3. 20 Powerful Arm Strength Exercises for Beginners

FAQ :-

Q. What exercises are bad for pelvic floor?

The all exercises have a high pelvic floor load and you should be avoided:

Traditional sit-ups, curls, and crunches.

Ab exercises with a medicine ball.

Q. How can I strengthen my pelvic floor fast?

Strengthen your pelvic floor muscles fast, sit comfortably and squeeze the muscles 10 to 15 times.
Do not hold your breath or tighten your stomach, bottom or thigh muscles at the same time.
When you get used to doing pelvic floor exercises, you can try holding each squeeze for a few seconds.

Q. Is squatting bad for pelvic floor?

Lungessquats, planks, high-impact exercises are fine if the pelvic floor is strong and in good shape, but they can cause incontinence if the pelvic floor is not up to it – something many women will already know.

Q. Do squats tighten your Virginia?

Squatting is not only good for your thighs and butt, there are several health benefits of squats. It is also an excellent exercise to tighten your vagina

Q. Does walking strengthen pelvic floor?

Over a period of time can strengthen them and make them work effectively again. Regular gentle exercise, such as walking can also help to strengthen your pelvic floor muscles.

Q. Is cycling good for pelvic floor muscles?

Cycling is a great all-round fitness activity and there are some simple steps you can take to reduce symptoms and help keep your pelvic floor functioning correctly.

Are pelvic floor exercises the same as Kegels?

The short answer is yes, the words ‘kegels’ and ‘pelvic floor muscle exercises’ (PFME) refer to the same actions and are often used differently.

In the 1940’s, American gynaecologist Dr. Arnold Kegel introduced the public to the idea of Pelvic floor exercise.

Can you massage pelvic floor muscles?

Internal trigger point massage of the pelvic floor can sometimes help to tight with strong pelvic floor muscles.
for this purpose, and can progressively reach all the pelvic floor muscles easily.