How many times a week should I practice these exercises?

I recommend building up to a few short sessions a week rather than one long one, so your body adapts gradually. Consistency matters more than duration, a few minutes most days is generally more useful than one long session once a week.

Can I keep doing these exercises right up until my due date?

For most women, yes, with some adjustments as your bump grows. Positions like the Bridge Pose may need modifying or dropping later in pregnancy, and standing exercises like pelvic tilts and squats often remain comfortable throughout. Always let comfort and your own body be the guide, and check with your midwife if anything feels wrong.

Is it normal for my pelvic floor to feel different as pregnancy progresses?

Yes. As the baby grows and hormones like relaxin loosen your connective tissue, it is common to notice more pressure, heaviness or a different sense of control in your pelvic floor. This is a normal part of pregnancy for many women, though if you notice pain, concerning leaking, or a strong bulging sensation, mention it to your midwife or GP.

Should I still do Kegels if my pelvic floor already feels tight or tense?

Not automatically. Kegels are a contraction exercise, and if your pelvic floor is already holding tension, adding more contraction may not be the right first step. Breathing and relaxation work, like what we practice in the Apnea technique, can matter just as much as strengthening. If you are unsure which applies to you, a pelvic health physiotherapist can assess this properly.

Do I need any special equipment to do these exercises at home?

No, none of the exercises here need equipment. All you need is a comfortable, stable surface to lie or kneel on, such as a mat or carpeted floor, and enough space to move through positions like Cat-Cow and squats safely.

Pelvic Floor Exercises During Pregnancy

Prepare your body for birth with safe pelvic floor and breathing exercises designed to maintain strength throughout pregnancy and beyond.

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Related guides

The benefits of Pelvic Floor Exercises During Pregnancy

The growing belly and breasts can put strain on a pregnant woman’s body and posture. This joyful time can be physically taxing, too. Strengthening the back helps maintain good posture. Low Pressure Fitness (LPF) can get pregnant women’s bodies ready for birth while staying strong.

Pelvic floor exercises during pregnancy benefit the body by gently and safely strengthening the back and pelvic area. The following LPF exercises have been designed to improve posture and breathing. A Cochrane review of pelvic floor muscle training in pregnancy found it can help prevent and reduce urinary incontinence during pregnancy and after birth (Woodley et al., 2020).

Quick Answer

Pelvic floor exercises during pregnancy are generally safe and can help prepare your body for birth, support your posture, and reduce the risk of urinary incontinence during and after pregnancy. Always check with your midwife or GP first if you have any pregnancy complications, and avoid lying flat on your back for extended periods from the second trimester onwards, since this can occasionally cause dizziness or discomfort; if this happens, roll onto your side.

Examples of pelvic floor exercises during pregnancy

Bridge Pose: The Bridge Pose strengthens the back, buttocks, legs, and pelvic floor. Lie on your back with your knees bent and your feet hip-width apart. Breathe in. Breathe out and lift your hips up. Hold, then lower slowly. If lying on your back feels uncomfortable or dizzying later in pregnancy, come out of the position and try lying on your side instead.

Cat-Cow Pose: The Cat-Cow Pose makes the spine flexible, eases back tightness, and works the core. Get on your hands and knees. Breathe in and arch back down, looking up (Cow Pose). Breathe out and arch up, tucking your chin in (Cat Pose).

Standing Pelvic Tilts: This exercise strengthens the back and pelvic floor. Stand with your feet hip-width apart. Gently tilt your pelvis forward and back, matching your breath.

Squats: Squatting opens the pelvis for birth. Stand with feet wider than hips, toes slightly out. Squat down deeply. Press your hands together near your chest to stay balanced.

Kegel exercises: Kegels build pelvic floor strength. Tighten pelvic muscles as if stopping to pee. Hold it for a few seconds, and, then release.

Important Tips

It’s important to pay attention to breathing and posture during exercises. Deep breathing supports the body during pregnancy and birth. Matching breath and pelvic exercises helps after birth recovery.

These exercises improve pelvic health and posture. Relaxation techniques like deep breathing and light exercise can help expectant mothers feel more at ease during labour and the postpartum period.

Getting started with pelvic floor exercises during pregnancy

To get the most out of your time and effort in the Hypopressives classes, it is important that you learn the Apnea breathing technique. It also ensures that you are carrying out your practice in a safe manner.

Simone runs weekly fundamental sessions where she will guide you through the technique either in a one-to-one setting or in a small group on Zoom – think of it as your personal introductory tour through all the technique’s steps, with feedback given to ensure you’re on the right path. While most people understand and can apply the technique after this session, don’t worry if you need a little extra time. Some clients, especially those with tightness in their ribs and thoracic spine, may benefit from an additional session.

Once you’ve learned the technique, Simone recommends at least three 15 to 20-minute workouts per week to really make an impactful change. Consistency is key on this journey. After the initial session, you can start with the live and recorded classes to incorporate this effective routine into your daily lifestyle.

Important Note: Low Pressure Fitness is a training system that combines postural exercises and apnea (breath hold) breathing techniques. During pregnancy you can continue to enjoy the benefits of practicing the postures, but the apnea is not recommended. Instead, you would hold the posture for 5 breaths, without doing the breath hold.

For the fuller picture of preparing your body through pregnancy, including posture, breathing and birth preparation, see our complete pregnancy and pelvic health guide.