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Pregnancy Kegel Exercise For Expectant Mothers

Pregnancy Kegel Exercise

Wanna learn all about pregnancy kegel exercise? You’re in the right place.

This post will tell you all you need to know about pregnancy kegel exercise; step-by-step guide, tips, common mistakes, precautions etc.

Bringing new life into the world is an incredible journey, but it comes with its fair share of changes and challenges, especially when it comes to your body. 

During pregnancy, your pelvic floor (the group of muscles responsible for supporting your organs and maintaining bladder control) experiences significant transformations. 

As an expectant mother, it’s crucial to prioritize your pelvic floor health for a smoother pregnancy, easier delivery, and a faster postpartum recovery.

Read on to learn how to strengthen your body from within.

What Is Kegel Exercise?

Kegel exercises, named after Dr. Arnold Kegel who developed them in the 1940s, are a set of exercises specifically designed to target and strengthen the pelvic floor muscles. 

Originally introduced as a means to address pelvic floor dysfunction, Kegel exercises have gained widespread recognition and popularity, particularly among pregnant women seeking to optimize their pelvic floor health.

Pregnancy kegel exercises primarily target the pelvic floor muscles, which encompass a group of muscles responsible for supporting the pelvic organs, including the bladder, uterus, and rectum. 

These muscles act like a hammock, providing stability and control for bodily functions such as urinary and bowel continence, as well as sexual well-being.

Engaging in regular Kegel exercises helps increase the strength, endurance, and flexibility of these muscles, thereby enhancing their ability to function effectively. 

Strengthening the pelvic floor can have a positive impact on overall pelvic health, reducing the risk of complications like urinary incontinence, pelvic organ prolapse, and other related issues.

By honing your awareness of the pelvic floor muscles and incorporating targeted exercises into your prenatal fitness routine, you can actively promote and preserve the health and vitality of these essential muscles throughout your pregnancy journey.

Why Pregnancy Kegel Exercise?

Engaging in Kegel exercises during pregnancy offers a myriad of advantages for expectant mothers. 

Let’s explore the reasons why incorporating Kegels into your prenatal fitness routine is beneficial:

Pregnancy Kegel Exercise Strengthens The Pelvic Floor Muscles

Kegel exercises are specifically designed to strengthen the pelvic floor muscles, providing vital support to the organs in your pelvis. 

As your pregnancy progresses and your uterus expands, the increased pressure on the pelvic floor can lead to weakened muscles. 

Regular Kegel exercises help counteract this effect, promoting the muscle tone and endurance necessary for optimal pelvic floor function.

Pregnancy Kegel Exercise Improves Bladder Control

Pregnancy often brings about changes in urinary control due to the pressure exerted on the bladder. 

Kegel exercises can help enhance bladder control by strengthening the muscles responsible for urinary continence. 

By practicing Kegels, you can reduce the risk of urinary incontinence and regain or maintain control over your bladder during and after pregnancy.

Pregnancy Kegel Exercise Prepares You For Labor And Delivery

A well-conditioned pelvic floor can be immensely beneficial during childbirth. 

Strong and flexible pelvic floor muscles contribute to a more efficient labour process, allowing for better control and relaxation during contractions.

Additionally, these muscles can facilitate the opening of the birth canal, potentially leading to a smoother and less complicated delivery.

Pregnancy Kegel Exercise Helps In Postpartum Recovery

After giving birth, the pelvic floor undergoes significant changes and may require rehabilitation. 

By consistently performing Kegel exercises during pregnancy, you lay the foundation for a faster postpartum recovery. 

Strengthening the pelvic floor muscles helps restore their tone and function, reducing discomfort and promoting healing in the postpartum period.

Pregnancy Kegel Exercise Enhances Sexual Well-Being

A strong pelvic floor contributes to greater sexual satisfaction and enjoyment. 

By improving blood flow, muscle tone, and control in the pelvic area, Kegel exercises can enhance sexual sensations and intimacy for both you and your partner.

With their range of benefits, Kegel exercises provide a proactive approach to maintaining pelvic floor health during pregnancy. 

By dedicating a few minutes each day to these exercises, you empower yourself to overcome potential challenges, promote overall well-being, and embrace the transformative journey of pregnancy with confidence.

A Step By Step Guide To Pregnancy Kegel Exercise

Pregnancy Kegel Exercise

Now that you understand the importance of pregnancy kegel exercises and have a clear idea of their benefits, it’s time to delve into the practical aspects. 

In this section, we will provide you with a step-by-step guide on how to perform Kegel exercises during pregnancy.

From locating the pelvic floor muscles to executing the exercises with the proper technique, we will walk you through each stage, ensuring you have a comprehensive understanding of the process. 

Let’s dive in.

A. Locating the Pelvic Floor Muscles:

Before diving into the step-by-step process of performing Kegel exercises, it’s essential to accurately identify and isolate the pelvic floor muscles. 

Follow these steps to locate these crucial muscles:

  • Find a quiet and comfortable space where you can focus without distractions.
  • Sit, stand, or lie down in a relaxed position.
  • Visualize the area between your pubic bone and tailbone. These muscles run like a hammock or sling in that region.
  • Imagine trying to stop the flow of urine midstream. The muscles you engage to achieve this sensation are your pelvic floor muscles.
  • Practice contracting and relaxing these muscles a few times to familiarize yourself with their location and feel.

B. Step-by-Step Guide to Performing Pregnancy Kegel Exercise:

Now that you have identified your pelvic floor muscles, follow these steps to perform Kegel exercises:


Find a comfortable position, such as sitting or lying down, that allows you to relax your body.

Take a few deep breaths to calm your mind and release any tension.


  • Contract your pelvic floor muscles by squeezing them inward and upward. Imagine lifting the muscles like an elevator.
  • Hold the contraction for a count of 5 seconds or as long as you can comfortably manage without straining.
  • Release the contraction and allow your muscles to relax completely for an equal duration.

Recommended Frequency and Sets:

  • Aim to perform Kegel exercises at least three times a day.
  • Start with a set of 10 repetitions, gradually increasing the number as you feel more comfortable and confident.
  • Remember to focus on quality rather than quantity. It’s better to perform fewer repetitions with proper technique than to rush through them.

Breathing and Technique:

  • Breathe naturally throughout the exercise. Avoid holding your breath.
  • Ensure that you’re only contracting the pelvic floor muscles and not squeezing other surrounding muscles like the buttocks or thighs.
  • Avoid straining or overexertion. Maintain a gentle yet firm contraction.

By following this step-by-step guide, you can effectively engage and strengthen your pelvic floor muscles through Kegel exercises. 

Consistency and proper technique are key to reaping the full benefits of these exercises during your pregnancy journey.

In the next section, we will explore additional tips and strategies for seamlessly incorporating Kegel exercises into your daily routine and enhancing their effectiveness in promoting pelvic floor health during pregnancy.

Additional Tips For Pregnancy Kegel Exercise

Pregnancy Kegel Exercise

In addition to following the step-by-step guide for performing Kegel exercises during pregnancy, there are several additional tips and strategies you can incorporate to maximize the effectiveness and benefits of your pelvic floor workouts. 

Consider the following suggestions to enhance your Kegel exercise routine:

  1. Stay Consistent

Make Kegel exercises a regular part of your daily routine. Set reminders or establish specific times throughout the day to ensure you stay consistent.

Aim for three sets of Kegel exercises each day, gradually increasing the number of repetitions as your muscles strengthen.

  1. Combine Kegels with Daily Activities:

Incorporate Kegel exercises into your daily activities, such as while brushing your teeth, waiting in line, or sitting at your desk. 

This integration allows you to perform Kegels discreetly and ensures you don’t miss out on your exercise sessions.

  1. Maintain Proper Posture

Practice good posture during Kegel exercises. Align your body by sitting or standing tall with your shoulders relaxed and your spine in a neutral position. 

Avoid slouching or hunching over, as this can interfere with the effectiveness of the exercise and strain other muscles.

  1. Gradually Increase Intensity

As your pelvic floor muscles become stronger, gradually increase the intensity of your contractions. 

Extend the duration of each contraction, holding for longer periods, or increase the number of repetitions in each set.

  1. Seek Professional Guidance

If you’re unsure about proper technique or have specific concerns regarding your pelvic floor health, consider consulting a healthcare provider or a pelvic floor physiotherapist.

They can offer personalized guidance, assess your pelvic floor function, and recommend exercises tailored to your needs.

  1. Combine Kegels with Deep Breathing

Incorporate deep breathing techniques during your Kegel exercises to promote relaxation and enhance the mind-body connection. 

Inhale deeply and expand your belly, then exhale slowly as you engage your pelvic floor muscles. 

This combination can further reduce tension and stress.

  1. Avoid Overexertion

While it’s essential to challenge your pelvic floor muscles, avoid overexertion or excessive straining. 

Gradually progress your exercises and listen to your body’s signals. If you experience pain or discomfort, reduce the intensity or seek guidance from a healthcare professional.

In the next section, we will explore common mistakes to avoid during pregnancy Kegel exercises and provide guidance on how to overcome them, ensuring you achieve the best possible results from your workouts.

Common Mistakes To Avoid During Pregnancy Kegel Exercise

Pregnancy Kegel Exercise
Pregnant Caucasian woman practicing yoga

While performing Kegel exercises during pregnancy is beneficial, it’s important to be aware of common mistakes that can hinder the effectiveness of your pelvic floor workouts. 

By avoiding these pitfalls, you can ensure that you’re maximizing the benefits and promoting optimal pelvic floor health. 

Let’s explore some common mistakes to steer clear of:

  1. Incorrect Muscle Engagement


Contracting the wrong muscles or inadvertently involving surrounding muscles, such as the buttocks or thighs.


Take the time to locate and isolate the pelvic floor muscles correctly. Focus on the muscles responsible for stopping the flow of urine. 

Visualize the area and practice engaging only those specific muscles during your Kegel exercises.

  1. Holding Your Breath


Holding your breath while performing Kegel exercises.


Breathe naturally and avoid breath-holding. Inhale deeply and exhale as you contract and relax your pelvic floor muscles. 

This ensures that you maintain a relaxed and oxygenated state throughout the exercise.

  1. Straining or Overexertion


Overworking your pelvic floor muscles or straining excessively during Kegel exercises.


Find a balance between effort and relaxation. Maintain a gentle yet firm contraction without pushing your muscles to the point of strain. 

Gradually increase the intensity and duration of the contractions as your muscles become stronger.

  1. Inconsistency and Neglecting Progression


Being inconsistent with your Kegel exercise routine and neglecting to progress over time.


Consistency is key. Make Kegel exercises a regular part of your daily routine and gradually increase the intensity or number of repetitions as your muscles strengthen. 

Set achievable goals and track your progress to stay motivated.

  1. Poor Posture


Maintaining poor posture during Kegel exercises, such as slouching or hunching over.


Practice good posture by sitting or standing tall with your shoulders relaxed and your spine in a neutral position. 

Proper alignment ensures optimal engagement of the pelvic floor muscles and prevents unnecessary strain on other muscles.

  1. Neglecting Relaxation


Focusing solely on the contraction phase without allowing for adequate relaxation.


Remember that relaxation is as important as contraction. Allow your pelvic floor muscles to fully relax between contractions. 

This promotes better blood flow and prevents muscle fatigue.

  1. Not Seeking Professional Guidance


Failing to seek professional guidance when needed, especially if you have specific concerns or are unsure about proper technique.


If you have any doubts or concerns, consult a healthcare provider or a pelvic floor physiotherapist. 

They can provide personalized guidance, assess your pelvic floor function, and offer recommendations tailored to your needs.

By avoiding these common mistakes and implementing the suggested solutions, you can ensure that your pregnancy Kegel exercises are effective, safe, and beneficial for your pelvic floor health.

What Other Exercises Or Activities Can Complement Kegel Exercises For Overall Pelvic Floor Health During Pregnancy?

Pregnancy Kegel Exercise

In addition to pregnancy kegel exercise, there are several exercises and activities that can complement your pelvic floor health during pregnancy. 

Incorporating these complementary exercises and activities alongside Kegel exercises, you can support your overall pelvic floor health and enhance your pregnancy journey. 

Some beneficial options include:

  1. Prenatal yoga

Yoga poses designed for pregnant women can help strengthen the pelvic floor muscles, improve flexibility, and promote relaxation.

  1. Low-impact exercises

Activities like swimming, walking, and stationary biking provide gentle aerobic exercise that supports overall muscle tone, including the pelvic floor.

  1. Pelvic floor physical therapy

Seeking guidance from a pelvic floor physiotherapist can be highly beneficial. 

They can provide a tailored exercise program, manual therapy, and education on proper pelvic floor alignment and function.

  1. Core exercises

Strengthening the deep core muscles, including the transverse abdominis and pelvic floor, through exercises like pelvic tilts and gentle core engagement can support pelvic floor health.

  1. Breathing exercises

Deep diaphragmatic breathing and relaxation techniques can help release tension in the pelvic floor and promote overall relaxation.

Remember to consult with your healthcare provider before starting any new exercise program during pregnancy to ensure it’s suitable for your specific needs and health condition.

Frequently Asked Questions

How long does it take to see results from Kegel exercises?

The timeline for experiencing results from Kegel exercises can vary from person to person. 

With consistent practice, you may start noticing improvements in pelvic floor strength and control within a few weeks. 

However, it’s important to remember that everyone’s body is different, and individual progress may vary. 

It’s a gradual process that requires patience and perseverance. Stay committed to your routine, and over time, you will reap the benefits of a stronger pelvic floor.

Can Kegel exercise help with sexual satisfaction during pregnancy?

Yes, Kegel exercises can positively impact sexual satisfaction during pregnancy. 

Strengthening the pelvic floor muscles through Kegels can increase blood flow to the pelvic area, enhance muscle tone, and improve vaginal tightness. 

These factors can contribute to improved sensations, increased sexual pleasure, and heightened orgasms. 

Additionally, having stronger pelvic floor muscles can provide better support and control during sexual activity. 

However, it’s essential to listen to your body and communicate with your partner about any physical or comfort concerns during pregnancy.

Can I do Kegel exercises while exercising or doing other activities?

Absolutely! One of the great advantages of Kegel exercises is their flexibility and convenience. 

You can perform Kegels discreetly while engaging in various activities like walking, sitting at your desk, or even during light exercises such as yoga or Pilates. 

The key is to focus on contracting and relaxing your pelvic floor muscles correctly while incorporating them into your existing routine. 

Just remember to maintain proper form and breathing techniques to ensure you’re effectively engaging the targeted muscles.


In conclusion, pregnancy Kegel exercises offer a powerful opportunity to strengthen your pelvic floor muscles and support your overall well-being during this transformative time. 

With dedication and a resilient pelvic floor, you’re setting the stage for a smoother pregnancy journey and postpartum recovery. 

Embrace the strength within you and cherish the benefits of pregnancy Kegel exercises.

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