Pelvic floor exercises in pregnancy: Learning the Technique and When to Seek Help

Pelvic floor exercises train muscles involved in supporting the bladder and controlling leakage. Learning the movement matters more than collecting reminders to do it. If you are unsure which muscles you are using, ask your midwife or a pelvic health physiotherapist to help.

Understand the movement

Imagine gently closing around the passages as if preventing wind and urine from escaping, then lifting inward. Keep breathing normally and allow the muscles to relax fully between contractions. A program may include both shorter and longer contractions.

The aim is controlled contraction and release, not a whole body squeeze or repeated straining. A professional can check your technique and help choose a suitable routine.

Do not practice by interrupting urination

The idea of stopping urine is a description to help identify the muscles, not an instruction to repeatedly stop your stream while on the toilet. Practice at another time, in a comfortable position.

If you cannot feel a release, the exercise causes pain, or you are unsure what is moving, seek assessment rather than simply increasing the number of repetitions.

Tell your team about symptoms

Mention leakage, pressure, pain, or difficulty emptying your bladder or bowel. Different problems need different advice. Our guide to painful sex during pregnancy can help if discomfort is part of the picture.

Constipation during pregnancy also deserves attention, since repeated straining adds pressure to the pelvic floor.

Build a routine you can follow

Once you know your technique, connect practice to a regular moment in your day. Ask how often to exercise, how to progress, and when to expect review. Improvements may take time, so a short period without change does not tell the whole story.

If you suspect fluid leaking from the vagina could be your waters, contact maternity care immediately, including at night. Do not assume every leak is urine or try to solve it with more exercises.