Why start pelvic floor exercises during pregnancy?
Training now lowers the chance of leaking when you laugh, cough or sneeze after birth.
Medically reviewed by Dr. Christopher Sterling, obstetrician ·
The short answer
Pelvic floor exercises during pregnancy strengthen the muscles that support your bladder, bowel and womb, and reduce the chance of urinary incontinence after birth. Aim to do them every day.
Why it matters
Pregnancy hormones and the growing weight of the baby put strain on your pelvic floor. Weak pelvic floor muscles can cause leaks when you cough, sneeze or exercise.
The NHS says all pregnant women should do them — even if you have no symptoms now — and to start as soon as you find out you’re pregnant.
Stronger muscles also help recovery after birth, whether it’s vaginal or caesarean.
What to do
- Squeeze as if stopping a wee and holding in wind; lift and hold.
- Do 8 slow squeezes held up to 10 seconds, then 8 quick squeezes — three times a day.
- Link it to a daily habit, like brushing your teeth or feeding the baby later.
- Don’t practise by stopping your wee mid-flow regularly.
Common questions
How long until pelvic floor exercises work?
Most people notice improvement after about three months of daily practice.
Sources
Medically reviewed by Dr. Christopher Sterling, obstetrician, on against the sources above. Guidance can differ between countries — always follow the advice of your own midwife, doctor or pharmacist. Medical disclaimer.
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