Top Five Pelvic Floor Tips for a Healthy Pregnancy
Hi there, I’m Lea Damata, a physiotherapist with additional training in pelvic health. I'm here to talk about something that doesn’t get nearly enough attention during pregnancy—your pelvic floor!
As an expecting mom, you’re likely focusing on baby preparations, prenatal vitamins, and birth plans. But have you thought about how your pelvic floor is handling all the changes? These muscles play a crucial role in supporting your growing belly, maintaining bladder control, and preparing for birth and recovery.
Let’s dive into my top five pelvic floor tips to keep you feeling strong, comfortable, and confident throughout pregnancy and beyond.
1. Understanding the Inner Core Unit & Pelvic Floor (It’s More Than Just Kegels!)
Many moms-to-be are told to “just do Kegels,” but that’s only part of the story. Your inner core unit consists of four key muscles that work together to provide stability, support, and function:
- Diaphragm: Coordinates with the pelvic floor for optimal pressure management.
- Pelvic Floor Muscles: Support the bladder, uterus, and rectum.
- Transverse Abdominis: Deepest abdominal muscle, acting like a corset.
- Multifidus: Small but powerful back muscles that help stabilize the spine.
A well-functioning pelvic floor isn’t just about strength—it’s about balance. Some women have weak pelvic floors, while others hold too much tension, which can lead to discomfort and pain during pregnancy and labor (Bø et al., 2015). The key is not just strengthening but also relaxing these muscles when needed.
Learn the Core Breath Technique
Instead of focusing on isolated Kegel contractions, the Core Breath Technique ensures that all four deep inner core muscles work together. This technique helps create better pelvic floor control and prepares your body for pregnancy, birth, and postpartum recovery.
How to Do the Core Breath:
- Sit comfortably or lie propped up on your back.
- Inhale deeply through your nose, allowing your ribcage and belly to expand while your pelvic floor gently lengthens.
- Exhale slowly through your mouth, engaging your deep core by feeling a gentle lift of the pelvic floor while drawing your lower belly inward.
- Repeat 10 reps, 1-3 sets, focusing on slow, controlled movements.
2. Practice the Flower Blossom Breathing Technique
Instead of focusing only on contracting your pelvic floor, it’s equally important to learn how to relax and lengthen it—especially as you prepare for birth. The Flower Blossom Breathing Technique is a simple yet powerful way to coordinate your breath with your pelvic floor, encouraging it to open and release rather than grip and tighten.
How to Do It:
- Find a comfortable seated or lying position.
- Place one hand on your belly and another on your perineum to bring awareness to the area.
- Inhale deeply through your nose, imagining your pelvic floor softening and expanding.
- Exhale slowly through your mouth, allowing your body to stay soft without clenching or gripping.
- Perform 10 repetitions for 1-3 sets.
This technique helps train your pelvic floor to release and lengthen, making it easier to relax during labor (Simpson et al., 2019). I recommend starting this breath technique in your third trimester.
3. Manage Pressure on Your Core
As your belly grows, increased pressure is placed on your abdominal and pelvic floor muscles. To protect these muscles, keep these tips in mind:
- Avoid breath-holding: Exhale as you exert effort (“blow as you go”).
- Roll to your side first: When getting out of bed instead of sitting straight up (helps prevent diastasis recti).
- Be mindful of constipation: Straining increases pelvic floor pressure, so stay hydrated and add fiber to your diet.
4. Practice Pelvic Floor Relaxation for Birth
A tense and guarded pelvic floor can make labor and delivery more difficult. In addition to Flower Blossom Breathing, try:
- Perineal massage: Start around 34 weeks to help desensitize the perineal tissue.
- Deep squats: With good form, encourage pelvic opening.
- Using a birth ball: Gentle rocking or circular hip movements can relieve tension.
- Visualization: Imagine your pelvic floor “melting” like butter with each breath.
5. Know When to Seek Help
Pelvic floor issues such as leaking urine, pelvic pain, or pressure are not just “normal” parts of pregnancy. If you experience any of these symptoms, a pelvic floor physiotherapist can provide personalized support.
Taking care of your pelvic floor now will set you up for a smoother birth and faster postpartum recovery.
Ready to Support Your Pregnancy Journey?
Your pelvic health is just as important as preparing for your baby’s arrival. Explore more expert-backed tips on our website , watch my latest exercise videos , listen to my pelvic floor breathing guides , and follow me on Instagram for daily pelvic health insights!
