Gentle lifts, small contractions, and patient attention. The body's internal muscles, especially those in the pelvic floor, work silently for us every single day. For pregnant women and new mothers, this invisible strength becomes extra important, and fortunately, Kegel exercises are a gentle and effective aid along the way.
Far too many people only discover their pelvic floor when it is no longer functioning optimally. Perhaps you experience leakage when you sneeze, or you feel less “held together” during pregnancy or after childbirth. But you can do something about these kinds of challenges – whether you are already pregnant, planning to become pregnant, or have (just) given birth.
Why are strong pelvic floor muscles so important?
The pelvic floor consists of muscles, tendons, and connective tissue that together form a soft foundation in the body. It supports the uterus, bladder, and intestines, and controls both urine and bowel movements – but also more than that. The pelvic floor is important for your sense of well-being, balance, and sexual intimacy.
During pregnancy, the pelvic floor works extra hard – and is challenged as the uterus and baby grow. After childbirth, pressure, stretching, and tearing can leave their mark.
The good news is that you can help yourself and your abdomen with relatively simple exercises. The most important thing is your Kegel exercises – also known as pelvic floor exercises – and it's a good idea to start right away.
In concrete terms: How to do a Kegel exercise
Although it sounds straightforward, it can still be a little tricky to find your pelvic floor. Many people are unsure about where to actually start training their pelvic floor.
Try to get comfortable – preferably with your feet on the floor and your back slightly straight. Then imagine that you are trying to hold in a fart. Feel how the muscles lift slightly upwards and inwards. Take it at a leisurely pace and remember to continue breathing. It's not about tensing your stomach, buttocks, or thighs—only the small area between your pubic bone and tailbone. It's a special technique, but once you get the hang of it, it won't require much effort on your part other than remembering to do it—luckily!
It may help to think of your pelvic floor as working almost like a trampoline; you pull it up slightly, hold it tense for a moment, and then let it gently “bounce” back down again.
Which muscles are we talking about?
A rule of thumb: if you can stop the flow when you urinate, you are using your pelvic floor. But don't do it every time – this is just a test!
Kegel exercises during pregnancy
Seen from the inside, your pelvic floor has to work harder and harder the further along you are in your pregnancy. It is therefore wise to do Kegel exercises regularly – think of it as a workout you need to do every day. Not only to counteract incontinence and a feeling of heaviness, but also to strengthen the muscles for the big task during childbirth.
A strong pelvic floor can:
- Reduce the risk of urinary leakage during and after pregnancy
- Help you get through childbirth more easily (both the labor itself and the pushing stage)
- Improve blood circulation in the area
- Help you feel like “yourself again” more quickly after giving birth
When you are pregnant, you may need to adapt the exercises. It is often nice to either sit or lie on your side, especially in the later stages of pregnancy. Remember that the exercises should feel comfortable, and let them be a moment for yourself and your body.
A small program – daily routines
To keep it simple and manageable, you can do the exercises in three ways:
|
Type of squeeze |
Hold time |
Repetitions |
|---|---|---|
|
Fast squeezes |
1-2 seconds |
10 |
|
Medium squeezes |
5 seconds |
10 |
|
Slow, strong squeezes |
8-10 seconds |
5 |
You can make it part of your daily routine. For example, when you are waiting for the bus, lying in bed at night, or sitting watching TV.
Kegel exercises after childbirth
After childbirth, your body is still undergoing changes. Your pelvic floor is still sore, and you may have small stitches or feel discomfort. It is completely normal if you find it difficult to feel your muscles again. Start gently and be patient. Allow yourself to take it at your own pace – even when it just doesn't feel possible.
In the first few weeks after giving birth, you can benefit from short, gentle Kegel exercises without holding them for very long. Listen to your body and avoid pushing yourself.
Exercising to regain contact
Many new mothers experience a feeling of “flatness” or sensitivity in the pelvis. It helps to lie on your side and breathe actively. As you exhale, try to gently pull your pelvic floor together without tensing your stomach or buttocks. Imagine that you are slowly breathing down through your body and gently “lifting” your muscles upwards.
Good advice during the postnatal period
- Start small – a little is much better than nothing.
- Remember to breathe calmly.
- Let it be a quiet moment with a focus on well-being.
- Give your muscles breaks – it's not about squeezing all the time!
If you are in doubt or experience pain/discomfort, seek advice from a professional such as a midwife or physiotherapist.
Making Kegel exercises part of your daily self-care routine
It can feel like yet another thing you “should” or “must” do when your body and mind are filled with everything else that pregnancy and life with a small child bring. But try to see Kegel exercises as a gentle way of caring for yourself – similar to taking a deep breath, placing a warm cloth on your stomach, or caressing your newborn's little foot.
A little and often is the best way. Remember that the exercises do not have to last long or be done in silence. You can easily do Kegel exercises while breastfeeding, brushing your teeth, or standing in the kitchen.
If you forget the exercises, forgive yourself – and start again the next time you remember. Your muscles will get stronger over time, and even good intentions count.
Frequently asked questions about Kegel exercises
Will I notice a difference quickly?
Some people will see improvements after just a few weeks, while for others it takes longer. The most important thing is to be patient with both your body and the process.
Can I do it wrong?
It is rarely harmful to try. However, excessive or incorrect tension (especially in the abdomen and buttocks) can cause discomfort. If you are unsure, guidance from a professional often helps.
How long should I continue?
As long as you want a strong foundation in your body. The pelvic floor benefits from loving attention throughout your life – and especially during the years when you are carrying and giving birth to children.
When the squeeze feels difficult
For many people, getting started is a huge challenge – especially if you can't really tell whether you are “doing it right.” Rest assured: you are far from alone, and it is never too late to get help. Several midwives and physical therapists now offer both classes and individual guidance if you need a little push and some good explanations.
For some, it is easier to feel the muscles when lying down – for others, sitting or standing works best. Try it out and choose what works best for you.
A body part that deserves attention
Strengthening your pelvic floor is not just a task, but rather a gift you give to yourself and your whole body. The small exercises quickly become a natural part of everyday life – and the effect can be felt both physically and mentally.
When you take care of your pelvic floor, it's not just for now, but for many years to come.
Find peace, follow your breath, and remember to be gentle – also with yourself. Your body is tough, and it deserves all the care you can give it.
