Pelvic Floor Exercises During and After Pregnancy

Don’t you just hate it when you sneeze, cough or even laugh and you pee yourself a little.

Or when you have to cross your legs to try not to pee when you sneeze, cough or laugh.

I fully know how you feel here. I’ll laugh with my husband when I accidentally pee myself a little and then it’s time to go change. It helps me to find the humor in the little things.

This does ultimately suck when you are afraid to pee yourself because you won’t always be home to change when you do pee.

Luckily there are pelvic floor exercises during and after pregnancy that you can do to help you stop having these embarrassing moments.

Also if you are wanting to have more exercises to prevent different things during your pregnancy Allie from The Perfect Pregnancy Plan has an awesome course on certain exercises to help different muscles that get strained during pregnancy.

pelvic floor exercises during and after pregnancy

What are your Pelvic Floor Muscles?

When I first heard of this muscle group I said “HUH, WHAT THE HECK ARE THOSE!?”

If you are wondering the same thing, they are the muscles that support your bladder, bowel, and uterus.

That’s why women usually have a tough time holding their pee after they have a baby because these muscles are strained while you are pregnant.

Now if you’re wondering how to find these muscles they are the same muscles you use to hold your pee or even hold a fart from coming out.

It’s a good thing you can strengthen your pelvic floor muscles!

Why Strengthen Your Pelvic Floor Muscles?

There are so many benefits to strengthening your pelvic floor muscles!

You will have better bladder and bowel control.

An extra plus with having strong pelvic floor muscles is better sex! Now who doesn’t want that!?

Benefits During Pregnancy

  • Helps the body cope with your growing baby and uterus.
  • Mends easier after birth.
  • Helps reduce or avoid incontinence after you give birth.
  • Helps you to have an easier labor and prevents a prolonged labor, if you use these muscles during the labor process.

Benefits After Pregnancy

  • You recover from incontinence faster.
  • It promotes perineal healing.

I don’t know about you but I love having these benefits.

Pelvic Floor Exercises During and After Pregnancy

Here’s a good solid workout that will help you to strengthen these muscles. Make sure to engage your pelvic floor muscles.

Pelvic Tilt

Pelvic tilt

You can do this standing or leaning up against a wall.

Pull your belly button in toward your spine, pushing your pelvis forward.

Tighten your gluteus and hip muscles as you tilt your pelvis forward.

Hold for a count of 3 then relax. Repeat 10 times.

Knee Raise

knee raise
Knee raise

Start by sitting on a chair with your feet touching the floor.

Slowly raise your leg and flex your pelvic floor muscles. Hold for 3 seconds. Then slowly bring your leg down.

Repeat 10 times on each leg.



Lay in your back with your knees bent and your hands by your thighs.

Breathe in, then slowly lift your hips up.

While your hips are up exhale slowly and tighten your pelvic floor muscles.

Hold for 3 seconds. Then repeat 10 times.

Open Glute Bridge

wide legged Bridge
Wide legged bride

Start with your feet flat and your knees bent. Slowly lift up your hips and keep your pelvic floor tight.

Then separate your knees while keeping your pelvic floor tight. Make sure not to squeeze your bum.

Hold for 3 seconds. Then repeat 10 times

Side Clamshell

Side clamshell
Side clam shell

Start by laying on your side.

Engage your abs and pelvic floor by bringing in your navel towards your spine.

Keep your feet together and open your top knee as far as you comfortably can.

Pause for 3 seconds and then slowly come back down.

Repeat 10 times per side.

Assisted Plank

Assisted plank

Make sure to do this on your knees. If you go into a full plank your could cause your abs to separate.

Hold this pose for 30 seconds.

As you inhale relax your pelvic floor muscles. When you exhale engage your pelvic floor and ab muscles.


Bird dog
Bird dog

When you have your opposite arm and leg stretched out engage your pelvic floor muscles.

Hold for 3 seconds.

Then bring in your arm to your knee.

Repeat 10 times on each side.

Yoga Squat

yoga squat
yoga squat

Start by standing with your legs wider than your hips and your feet at a 45° angle.

Tuck your pelvis slightly under and draw your navel in.

Come down into a deep squat.

Pause for 3 seconds.

Then squeeze your pelvic floor muscles as you come up slowly.

Do 10 times.

I hope y’all enjoy this workout and strengthen those pelvic floor muscles!