Gentle lifts, small contractions and patient attention. The body's inner muscles, especially those in the pelvic floor, work silently for us every single day. For pregnant and new mothers, this invisible strength becomes especially important, and thankfully pelvic floor exercises are a gentle and effective aid along the way.
Too many people only notice their pelvic floor when it no longer functions optimally. Maybe you leak a little when you sneeze, or you feel less “held together” during pregnancy or after birth. But those kinds of challenges can be addressed—whether you are already pregnant, planning to be, or have just given birth.
Why do strong pelvic floor muscles matter so much?
The pelvic floor is made up of muscles, ligaments and connective tissue that together form a soft foundation in the body. It supports the uterus, bladder and bowel, and controls both urine and stool—but it matters for more than that. The pelvic floor affects your sense of well-being, balance and sexual life.
During pregnancy the pelvic floor works harder and is challenged as the uterus and baby grow. After birth, pressure, stretching and tears can leave their mark.
The good news is that with relatively simple steps you can help yourself and your pelvic area. The most important thing is your squeezes—also called pelvic floor exercises—and it’s a good idea to start right away.
Concretely: How to perform a squeeze
Although it sounds straightforward, it can be a bit tricky to find your pelvic floor. Many people are unsure where to begin when training the pelvic floor.
Try sitting comfortably—with your feet on the floor and your back slightly upright. Imagine you are trying to hold in a small gas bubble. Feel how the muscles lift slightly upward and inward. Take it at a calm pace, and remember to keep breathing. It’s not about tightening your stomach, buttocks or thighs—only the small area between the pubic bone and tailbone. It’s a specific technique, but once you get it, it won’t take much from you other than remembering to do it—fortunately!
It may help to think of your pelvic floor like a trampoline; you gently pull it up, hold the tension for a moment, and then let it “spring” down again slowly.
Which muscles are they, exactly?
A good rule of thumb: if you can stop your urine stream while peeing, you’re using the pelvic floor. But don’t do that every time—it’s just a test!
Pelvic floor exercises during pregnancy
From the inside, your pelvic floor has to work harder the further along you get in pregnancy. That’s why it’s wise to do pelvic squeezes regularly—think of it as a daily exercise. Not only to counteract incontinence and heaviness, but also to strengthen the muscles for the big task of childbirth.
A strong pelvic floor can:
- Reduce the risk of urine leakage during and after pregnancy
- Help you get through labor better (both the labor itself and the pushing phase)
- Improve blood circulation in the area
- Help you feel “like yourself” again faster after birth
When you are pregnant, you may need to adapt the exercises. It’s often nice to sit or lie on your side, especially late in pregnancy. Think of the exercises as something pleasant, and allow them to be a moment for you 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 |
|---|---|---|
|
Quick squeezes |
1–2 seconds |
10 |
|
Medium squeezes |
5 seconds |
10 |
|
Slow, strong squeeze |
8–10 seconds |
5 |
You can make it part of your daily routine. For example, while waiting for the bus, lying in bed at night, or sitting and watching TV.
Pelvic floor exercises after birth
After birth the body is still rebuilding. The pelvic floor is still sore, and there may be stitches or discomfort. It’s completely normal if it feels hard to feel the muscles again. Start gently and with patience. Allow yourself to progress at your own pace—even when it doesn’t feel possible.
In the first weeks after birth you may benefit from short, gentle squeezes without holding them long. Listen to your body and avoid pushing yourself.
Exercise to regain connection
Many new mothers find the pelvic area feels “flat” or sensitive. Lying on your side and using your breath actively helps. On the exhale: try to lightly draw the base together without tightening your stomach or buttocks. Imagine you’re slowly breathing down through your body and gently “lifting” the muscles upward.
Good advice during maternity leave
- Start small—something is much better than nothing.
- Remember to breathe calmly.
- Let it be a calm moment focused on well-being.
- Give the muscles breaks—it’s not about squeezing all the time!
If you’re unsure or feel pain/discomfort, seek advice from a professional such as a midwife or physiotherapist.
Making pelvic floor exercises everyday self-care
It can feel like yet another thing you “should” or “must” do when your body and mind are full of everything pregnancy and small children bring. But try to see pelvic squeezes as gentle care for yourself—on par with taking a deep breath, placing a warm cloth on your belly, or stroking your newborn’s little foot.
A little and often is the best approach. Remember that the exercises don’t need to take long or be done in silence. You can easily squeeze while nursing, brushing your teeth, or standing in the kitchen.
If you forget the exercises, forgive yourself—and start again the next time you remember. The muscles get stronger over time, and good intentions count.
The most common questions about pelvic floor exercises
Can I feel a difference quickly?
Some will notice improvements within 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’s rarely harmful to try. However, overly strong or incorrect tensions (especially in the stomach and buttocks) can cause problems. If you’re 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 life—and especially in the years when you carry and give birth to children.
When the squeeze feels difficult
For many, getting started is a huge hurdle—especially if you can’t really tell whether you’re “doing it right.” Rest assured: you’re far from alone, and it’s never too late to get help. Many midwives and physiotherapists now offer classes and individual guidance if you need a gentle push and clear explanations.
For some it becomes easier to feel the muscles when lying down—for others sitting or standing helps most. Try different positions 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 effects can be felt both physically and mentally.
When you take care of your pelvic floor, it’s not only for now but for many years to come.
Find calm, follow your breath, and remember to be gentle—with yourself too. Your body is resilient, and it deserves all the care you can give it
