Daily Pregnancy Pelvic Floor Exercises
Let’s talk about the pelvic floor—the MVP of pregnancy that rarely gets the attention it deserves! These muscles are working overtime to support your bladder, uterus, and bowel while keeping you stable and strong. A well-functioning pelvic floor can help reduce discomfort, improve bladder control (yes, fewer accidental sneezes!), and set you up for a smoother recovery after birth.
What is the Pelvic Floor?
Think of your pelvic floor like a hammock at the bottom of your pelvis. It’s made up of layers of muscles and connective tissues that support your pelvic organs, help with posture, and play a huge role in core strength. During pregnancy, your baby adds extra weight and pressure to this area, making it even more important to keep it strong yet flexible (because we don’t want an overworked, tight pelvic floor either!).
Understanding the Anatomy
Your pelvic floor isn’t just a single muscle—it’s a team effort! These muscles stretch from your pubic bone (front) to your tailbone (back) and between your sit bones (side to side). They also work closely with your diaphragm, deep core, and lower back muscles to keep everything supported and balanced.
It’s not just about squeezing and doing kegals. We need these muscles to contract AND relax properly. Too tight? They can’t function well. Too weak? They can’t support you properly. Balance is key!
How to Engage Your Pelvic Floor Properly
Forget the outdated “just squeeze” advice. A proper pelvic floor activation should feel subtle, controlled, and connected to your breath. Here’s how:
Find the Front and Back Activation
Imagine stopping the flow of urine —this engages the front.
Then imagine holding in wind—this engages the back.
Gently lift both areas together, without tensing your glutes or thighs.
Engage Side to Side
Picture your two sit bones drawing towards each other.
This helps activate the entire pelvic floor evenly, rather than just gripping one section.
Connect it to Breath
Inhale: Fully relax your pelvic floor—let everything soften.
Exhale: Gently lift and engage the pelvic floor, drawing front, back, and sides together.
Hold for a few seconds, then fully release on the next inhale.
The goal? A pelvic floor that is strong, but also knows when to relax.
Try This 5-Minute Pelvic Floor Follow-Along Video
Join me in this 5-minute guided pelvic floor session, where I’ll walk you through breathwork, activation, and full pelvic floor connection in a way that actually makes sense and feels good. Want to learn more about HOW to engage your Pelvic Floor correctly? Click here.
Join My Pregnancy & Postnatal Training Sessions
Want expert guidance tailored to you? I offer in-person pregnancy Pilates classes in Manly, Sydney, plus specialised pregnancy and postnatal personal training both in-person and online. Whether you're looking for pelvic floor support, strength training, or just a way to move safely during pregnancy, I’d love to help you feel strong and confident.
Let’s make pelvic floor training a simple (and non-intimidating) part of your routine. Reach out for more details!
