Pelvic Floor Training During Pregnancy: What You Can Do Before the Birth

Pelvic floor advice usually reaches women after the birth, when pregnancy itself is the window in which preparation is possible. In an uncomplicated pregnancy, correctly performed pelvic floor training is generally appropriate and often recommended, because increasing weight and changes in connective tissue already increase the load carried by the pelvic floor.

Technique matters far more than repetitions. A correct contraction lifts up and inwards, without bracing the abdomen, without squeezing the buttocks, and without holding the breath. If you can only feel a contraction while holding your breath, other muscle groups are substituting, and months of practising that pattern usually achieves nothing.

Equally influential during pregnancy is not straining to open your bowels. Constipation is very common at this time because of hormonal changes and iron supplementation. Adequate fluid, enough fibre, a toilet posture with the feet supported, and not delaying when you feel the urge all reduce cumulative downward load.

After delivery, a pelvic floor assessment at around six weeks is a sensible starting point even if everything feels normal, and there is no cut-off. Women who gave birth years ago can still be assessed and trained.

Speak to your doctor before starting or continuing if you have bleeding, a low-lying placenta or another complication you have been told about, unusual pelvic heaviness or pain, discomfort during the exercises, or any uncertainty about whether you are using the right muscles. One supervised teaching session usually changes the outcome more than months of unguided practice.