--- title: 'Getting to Know Your Pelvic Floor in Pregnancy' slug: pelvic-floor-pregnancy-4 lifeStage: pregnancy category: Movement medicalReviewer: 'Dr Clare Bourne, Consultant Pelvic and Digestive Health Physiotherapist' reviewerId: 'https://blog.bloume.com/pregnancy/medical-board.md#clare-bourne' lastUpdated: '2026-08-06' primarySource: 'Fit for Pregnancy' wordCount: 999 readTimeInSeconds: 249.75 --- # Getting to Know Your Pelvic Floor in Pregnancy Your pelvic floor is a group of muscles that hold up your bladder, uterus, and bowel. As your baby grows, that extra weight presses down on them, and you may never be told how to look after them until something feels off. Learning how to find and exercise your pelvic floor in pregnancy can help reduce leakage, support your recovery after birth, and give you a clearer sense of what is normal. This article covers what to do, what to expect, and when to ask for more support. **Q: When should I start pelvic floor exercises in pregnancy?** A: You can start as early as you like in pregnancy. The sooner you begin, the more time your muscles have to strengthen, and the more likely you are to feel the benefit, both during pregnancy and in the weeks after birth. Pregnancy can change how your body feels early on. There can be a heaviness low in your pelvis, a sense that things are sitting under more pressure than before. The muscles taking much of that load are your pelvic floor, and they rarely get much attention until something feels off. You might reach the second trimester before you hear the words "pelvic floor" at all. Knowing what these muscles do, how to find them, and how to keep them working well is one of the most practical things you can do for your body during pregnancy. ## What is pelvic floor? Your pelvic floor is a group of muscles that sit like a hammock, running from your pubic bone at the front to the base of your spine at the back. They support your bladder, uterus, and bowel. As your baby grows, that extra weight presses down on them steadily, and without regular exercise they can weaken as pregnancy goes on. ## How to find and engage your pelvic floor The feeling you are after is a squeeze and lift, as if you are trying to stop yourself passing wind and stop the flow of urine at the same time. It is a subtle movement and feeling internally, there should be no movement of your leg or bottom muscles externally. As you try it, check that you are not holding your breath, or pulling your stomach in. Those are signs the effort is going to the wrong muscles. If you are not sure you are getting it right, you can use a mirror to watch the area between your vagina and back passage. When you squeeze, you should see it draw in and up slightly. This is a way to learn the movement on your own, and it does not replace an assessment with a physiotherapist. ## Building a pelvic floor routine in pregnancy A full session uses two kinds of squeeze. For the slow ones, aim for up to 10 holds of around 10 seconds each, letting go fully between each one. Then move to quick squeezes, up to 10 short, strong ones in a row. Try to do this at least three times a day. Starting while lying down can make it easier to find the right muscles. Once you feel confident with the movement, you can do the same exercises sitting or standing. ## Why starting pelvic floor exercises in pregnancy matters Working your pelvic floor regularly through pregnancy strengthens these muscles, so they cope better with the growing weight of your baby. It can also lower the chance of leaking urine when you cough, sneeze, or exercise, something often called stress incontinence. Starting early gives you as much time to build muscle strength to help towards the end of pregnancy and after birth. The earlier you begin, the more benefit you are likely to feel. ## What is normal to notice, and what to bring to your midwife Leaking a small amount of urine when you cough, sneeze, or exercise is common in the second and third trimesters. Pelvic girdle pain (PGP), an ongoing ache or discomfort around your pelvis and hips, is common too. Around 1 in 5 pregnant women experience it. Both leakage and pelvic girdle pain can be treated, and support is available for you if this is what you're experiencing. > **WARNING**: Speak to your GP or midwife if you notice any of these: bladder or bowel leakage that is affecting your daily life, a feeling of heaviness or something bulging in or around your vagina, pain during sex, or pelvic or low back pain that makes it hard to walk, climb stairs, or move around comfortably. ## Getting support from a pelvic health physiotherapist Your GP or midwife can refer you to a specialist pelvic health physiotherapist on the NHS. You do not need to wait until after birth. If you are already noticing leakage or discomfort, raising it early means you can get an assessment and start treatment sooner. If you are already dealing with urinary incontinence, a supervised programme of pelvic floor muscle training lasting at least three months is usually the first treatment offered. This goes further than the general exercises here, with guided work that builds up over time alongside a physiotherapist. If you are not sure whether your symptoms need a referral, it is worth raising them at your next antenatal appointment. Your midwife can talk you through the next step. --- **Q: When should I start pelvic floor exercises in pregnancy?** You can start as early as you like in pregnancy. The sooner you begin, the more time your muscles have to strengthen, and the more likely you are to feel the benefit, both during pregnancy and in the weeks after birth. **Q: How do I know if I am doing pelvic floor exercises correctly?** The feeling you are after is a squeeze and lift on the inside, as if you are stopping the flow of urine and stopping wind at the same time. Your breathing should stay normal throughout. If you notice your stomach tensing, your buttocks squeezing, or your breath held, ease off and focus on the inside movement only. If you are still unsure, a pelvic health physiotherapist can check your technique. **Q: Is it normal to leak urine during pregnancy?** Leaking small amounts of urine when you cough, sneeze, or exercise is common in the second and third trimesters. It is still worth mentioning to your midwife, especially if it happens regularly or is affecting your daily life. Pelvic floor exercises can help, and a physiotherapy referral is there if you need more support. **Q: When should I ask for a physiotherapy referral?** Ask your GP or midwife about a referral if you have bladder or bowel leakage, a feeling of heaviness or bulging around your vagina, pain during sex, or pelvic or low back pain that is getting in the way of everyday movement. You do not need to wait until after birth to ask for help. ### Clinical Sources - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Pregnancy related Pelvic girdle pain and low back pain during pregnancy and after having a baby: POGP](https://thepogp.co.uk/patient_information/womens_health/pregnancy_pgp_lbp.aspx) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Fit for Pregnancy](https://thepogp.co.uk/_userfiles/pages/files/resources/21xxxxpogpffpregnancy_signed_off.pdf) - [Recommendations | Urinary incontinence and pelvic organ prolapse in women: management | Guidance | NICE](https://www.nice.org.uk/guidance/ng210/chapter/recommendations) --- Reviewed by Dr Clare Bourne, Consultant Pelvic and Digestive Health Physiotherapist | [Medical Board](https://blog.bloume.com/pregnancy/medical-board.md) | August 2026