Prenatal Care: Strengthening the Pelvic Floor for a Healthier Pregnancy and Easier Birth
- AqilFitness
- Jun 30
- 4 min read
The journey through pregnancy is an incredible transformation, not just emotionally and physically, but also structurally. One of the most essential (yet often overlooked) areas to support during this time is the pelvic floor. Strengthening these deep core muscles can make a dramatic difference in labor, delivery, postpartum recovery, and overall comfort during pregnancy.
In this post, we’ll dive deep into:
What the pelvic floor is
Why it's crucial during pregnancy
How to strengthen it safely
Signs of dysfunction
Scientific research supporting pelvic floor training during pregnancy
🤰 What Is the Pelvic Floor?
The pelvic floor is a group of muscles and connective tissue that stretch like a hammock across the base of your pelvis. These muscles support your uterus, bladder, rectum, and bowels — and play a central role in:
Maintaining continence (preventing leaks)
Stabilizing the core and spine
Supporting the growing baby
Assisting during labor and delivery
Aiding in postpartum recovery
Think of the pelvic floor as the “foundation” of your core — without a strong, responsive foundation, the rest of the structure struggles.
💡 Why Strengthen the Pelvic Floor During Pregnancy?
As the baby grows, the weight and pressure on the pelvic floor increases significantly. Hormones like relaxin and progesterone loosen joints and tissues to prepare for childbirth — which is great, but can also lead to overstretching or weakness in the pelvic floor if not supported with intentional training.
Benefits of a Strong Pelvic Floor During Pregnancy:
✅ Reduced risk of urinary incontinence
✅ Improved posture and core stability
✅ Less lower back and pelvic pain
✅ Easier labor and delivery - better pushing mechanics
✅ Faster postpartum healing and tissue recovery
✅ Lower risk of pelvic organ prolapse
⚠️ Signs of Pelvic Floor Dysfunction
Even before pregnancy, many women unknowingly experience symptoms of a weak or overly tight pelvic floor. Here are some signs to watch for:
Leaking urine when coughing, laughing, or exercising
Pelvic heaviness or pressure
Constipation or straining
Pain during intercourse
Lower back or tailbone pain
If any of these are present, consult a pelvic floor physical therapist. Many dysfunctions can be greatly improved with simple, targeted interventions.
💪 Safe Pelvic Floor Exercises During Pregnancy
The goal isn’t just to “squeeze” the pelvic floor, but to build control, strength, AND the ability to relax. Here are 5 safe and effective exercises you can begin with:
1. Diaphragmatic (360°) Breathing
Deep breathing that expands your ribs and engages the core and pelvic floor gently.
Sit or lie on your side
Inhale through your nose, expanding your ribs
Exhale slowly through your mouth, feeling your pelvic floor gently lift
Repeat 5–10 breaths, 2–3 times/day
2. Kegels (With Control)
Engage and then fully release the pelvic floor.
Tighten the pelvic muscles as if stopping urine
Hold for 3–5 seconds, then release fully
Do 10 reps, 2–3 sets/day
📌 Note: It’s just as important to learn how to relax these muscles — tightness can be just as problematic as weakness.
3. Pelvic Tilts
Help align pelvis, reduce back pain, and engage deep core.
On hands and knees, tilt your pelvis forward (arch the back slightly)
Then gently tuck your pelvis under (round the back)
Repeat 10–15 times
4. Bridge with Pelvic Floor Lift
Targets glutes, core, and pelvic support.
Lie on your back with knees bent (or elevated if needed)
Lift hips into a bridge while exhaling and engaging the pelvic floor
Lower down on the inhale and release
2 sets of 10 reps
5. Supported Deep Squats
Prepares the pelvis for labor.
Stand with feet wide, holding onto a stable surface
Drop into a squat, keeping spine long
Breathe deeply and relax the pelvic floor at the bottom
Hold for 10–30 seconds
📊 Scientific Evidence on Pelvic Floor Training During Pregnancy
Multiple studies highlight the importance of pelvic floor training (PFT) for pregnant women:
🔹 Reduced Urinary Incontinence
A Cochrane Review of 31 trials concluded that women who performed pelvic floor muscle training during pregnancy had a significantly lower risk of developing urinary incontinence both during and after pregnancy.📚 Cochrane Database of Systematic Reviews, 2017👉 DOI: 10.1002/14651858.CD007471.pub4
🔹 Improved Labor Outcomes
Research shows that targeted pelvic floor exercises help reduce the need for instrumental delivery and decrease second-stage labor duration.📚 Mørkved & Bø, 2014, International Urogynecology Journal👉 DOI: 10.1007/s00192-014-2445-0
🔹 Better Postpartum Recovery
Engaging in prenatal pelvic floor training leads to faster recovery of continence and core control postpartum.📚 Boyle et al., 2012, International Journal of Obstetrics and Gynaecology👉 DOI: 10.1111/j.1471-0528.2012.03412.x
🧘♀️ When to See a Pelvic Floor Specialist
While self-guided training is helpful, nothing replaces professional assessment. If you’re experiencing persistent symptoms or want tailored guidance, seek out a pelvic floor physical therapist. Many are specially trained to help during and after pregnancy.
✅ Final Thoughts
Taking time to strengthen your pelvic floor during pregnancy isn’t just about avoiding leaks — it’s about empowering your body to move, birth, and recover better. A strong pelvic floor supports your core, reduces complications, and sets the stage for a smoother postpartum journey.
📣 Ready to Take the Next Step?
If you're pregnant, download my FREE guide to help build your strength safely — including pelvic floor support.
👉 Let’s work together to build a strong foundation for birth and beyond.
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