{"id":105725,"date":"2026-08-26T15:30:00","date_gmt":"2026-08-26T13:30:00","guid":{"rendered":"https:\/\/sileu.com\/?p=105725"},"modified":"2026-09-24T02:11:38","modified_gmt":"2026-09-24T00:11:38","slug":"pelvic-floor-pregnancy-postpartum-safe-exercises","status":"publish","type":"post","link":"https:\/\/sileu.com\/en\/pelvic-floor-pregnancy-postpartum-safe-exercises\/","title":{"rendered":"Pelvic Floor in Pregnancy and Postpartum: Safe Exercises"},"content":{"rendered":"

Did you know that doing pelvic floor exercises during pregnancy can reduce the risk of urine leaks in late pregnancy by up to 62%? It isn’t a marketing promise: it’s the finding of a Cochrane review of more than 10,000 women. Here’s a clear, safe guide to the pelvic floor in pregnancy and postpartum<\/strong>, with exercises adapted to each stage.<\/p>\n

Why the pelvic floor takes such a toll during pregnancy<\/h2>\n

The pelvic floor is the group of muscles that supports the bladder, uterus and rectum, like an internal hammock. During pregnancy, these muscles carry an increasing weight for months, on top of the hormonal changes that soften tissues in preparation for birth. It’s no coincidence that many women notice leaks when they cough or sneeze as early as the second or third trimester: it’s the pelvic floor asking for reinforcement. If you’d like to understand how these muscles work in general first, we recommend starting with what the pelvic floor is, how it works and how to strengthen it<\/a>.<\/p>\n

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The pelvic floor needs specific training at each stage of pregnancy and postpartum.<\/figcaption><\/figure>\n

Safe Kegel exercises during pregnancy<\/h2>\n

Kegel exercises \u2014consciously contracting and relaxing the pelvic floor muscles\u2014 are safe throughout pregnancy in the vast majority of cases, unless your doctor advises otherwise. The usual routine is simple: squeeze as if you were trying to hold in pee or stop passing gas, hold for 3-5 seconds, relax for the same time, and repeat in sets of 10 contractions, 2-3 times a day. It’s important not to hold your breath or bear down: the contraction should feel “in and up”, not like pushing. We go into more detail in Kegel exercises: how to do them right<\/a>.<\/p>\n

If you’ve never done these exercises before, it can be hard to identify the right muscle. A pelvic floor trainer like the Sileu Kegel<\/a>, with its set of weights, helps you physically feel which muscle you’re activating, which is especially useful in pregnancy, when your awareness of this area changes month by month. Always check with your midwife before using any accessory if you have a high-risk pregnancy.<\/p>\n

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How to adapt pelvic floor exercises to each stage: pregnancy, the first weeks and recovery.<\/figcaption><\/figure>\n
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Train safely: Sileu Kegel \u2014 \u20ac39.90<\/strong><\/p>\n

A set of 3 semi-precious stones of progressive weight to strengthen your pelvic floor step by step, ideal for pregnancy (with your midwife’s approval) and postpartum recovery. Shipped from Spain in 24-72h.<\/p>\n

See the Sileu Kegel \u2192<\/strong><\/a><\/p>\n<\/div>\n

What the scientific evidence says about pelvic floor training in pregnancy<\/h2>\n

According to a Cochrane review (Woodley et al., 2020) that analyzed 46 clinical trials with 10,832 women from 21 countries, continent women who did structured pelvic floor training during pregnancy had a 62% lower risk of urinary incontinence in late pregnancy, and a 29% lower risk 3 to 6 months after giving birth, compared with those who didn’t do this training. The review also concludes that the training is generally safe: among thousands of participants, discomfort was reported in only one small trial, with no other relevant adverse effects described. You can read the full review on PubMed (Cochrane Database of Systematic Reviews)<\/a>.<\/p>\n

This matters because it contradicts a widespread idea: that it’s “not worth” training the pelvic floor during pregnancy because birth will weaken it anyway. The evidence points to exactly the opposite: starting early, while there are no symptoms yet, is what makes the difference.<\/p>\n

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A few minutes a day, at home and with no equipment, are enough to start training your pelvic floor in pregnancy.<\/figcaption><\/figure>\n

Postpartum: when to go back to exercises (vaginal birth and C-section)<\/h2>\n

After giving birth, the pelvic floor needs time to recover before it’s put through more demanding training. As a general rule, and as long as there are no stitches, pain or complications, you can start very gentle, conscious contractions in the first few days, simply to “reconnect” with the area, without aiming for strength yet. Progressing to fuller exercises \u2014and using accessories such as balls or trainers\u2014 should wait until your postpartum check-up (usually between weeks 6 and 8), when your midwife or gynecologist confirms the tissues have healed well, after both vaginal birth and C-section.<\/p>\n

If you’ve just given birth and are wondering when you can go back to using a menstrual cup during this recovery, we explain it in detail in the menstrual cup after childbirth (vaginal or C-section)<\/a>. And if you need protection for lochia in the first few weeks, see our guide to postpartum pads: what you actually need<\/a>.<\/p>\n

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Unhurried postpartum recovery: Sileu Kegel \u2014 \u20ac39.90<\/strong><\/p>\n

The same trainer you can use in pregnancy (with medical approval) supports you in your recovery after birth, with weight progression adapted to each phase. Shipped from Spain in 24-72h.<\/p>\n

See the Sileu Kegel \u2192<\/strong><\/a><\/p>\n<\/div>\n

Signs your pelvic floor needs more attention<\/h2>\n

Some common signs in both pregnancy and postpartum are: leaking urine when you cough, laugh or jump; a feeling of heaviness or a “bulge” in the vagina; or difficulty holding in gas. None of them is “normal” in the sense that you have to resign yourself to living with it: they’re treatable symptoms with targeted exercise and, if they persist, with the help of a specialist pelvic floor physiotherapist. We go through all the warning signs in more detail in signs of a weak pelvic floor (and what to do)<\/a>, and if what worries you specifically is leaking urine, we have a dedicated guide on mild urinary incontinence: why it happens and how to improve it<\/a>.<\/p>\n

If you also play sports and want to know which activities suit a recovering pelvic floor and which are best postponed, see sports that strengthen (and punish) the pelvic floor<\/a>, and to compare training accessories, Kegel balls vs. Kegel trainer: what the evidence says<\/a> explains the practical differences between them.<\/p>\n

Other common intimate changes after birth<\/h2>\n

The pelvic floor isn’t the only thing that changes after birth. Vaginal dryness, especially while breastfeeding because of low estrogen levels, is very common and can make sex uncomfortable until your body recovers its hormonal balance. A hypoallergenic, fragrance-free water-based lubricant like Sileu Lub<\/a> is a safe option for these months, compatible with condoms and with a gradual return to intimacy. When your cycle comes back, many women notice that their first postpartum period is different from previous ones. If you’re wondering which cup to use then, after a vaginal birth size L is usually the right one, and soft models such as the Sileu Soft<\/a> or the Sileu Divine<\/a> tend to be the most comfortable while the pelvic floor is still recovering.<\/p>\n

Practical tips so you don’t forget your training<\/h2>\n

The biggest obstacle with Kegel exercises isn’t difficulty, it’s consistency. Some tricks that work: linking them to an existing habit (every time you breastfeed, every time you wait for the kettle to boil), using an app or a gentle alarm, and not aiming for perfection from day one. Three short, well-done sets are worth more than one long, careless one. With patience, within a few weeks you’ll notice more control and fewer leaks, whether you’re pregnant or in the middle of postpartum.<\/p>\n

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Are Kegel exercises safe during pregnancy?<\/h3>\n
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Yes, in the vast majority of pregnancies they’re safe and recommended, unless your doctor advises otherwise. A Cochrane review of more than 10,000 women found they reduce the risk of urinary incontinence in pregnancy and postpartum with no relevant adverse effects.<\/p>\n\n<\/div>\n<\/div>\n

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When can you go back to pelvic floor training after giving birth?<\/h3>\n
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You can do very gentle contractions in the first few days if there’s no pain and no stitches, but fuller training, with accessories such as balls or trainers, should wait until your postpartum check-up (between weeks 6 and 8), after both vaginal birth and C-section.<\/p>\n\n<\/div>\n<\/div>\n

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Do pelvic floor exercises really reduce the risk of incontinence in pregnancy?<\/h3>\n
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Yes. According to a Cochrane review (Woodley et al., 2020), continent women who trained their pelvic floor during pregnancy had a 62% lower risk of urinary incontinence in late pregnancy.<\/p>\n\n<\/div>\n<\/div>\n

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What signs show a weak pelvic floor in pregnancy or postpartum?<\/h3>\n
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Leaking urine when you cough, laugh or jump, a feeling of heaviness or a bulge in the vagina, or difficulty holding in gas. These symptoms are treatable with targeted exercise and, if they persist, with the help of a specialist physiotherapist.<\/p>\n\n<\/div>\n<\/div>\n

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Can you use a Kegel-type pelvic floor trainer during pregnancy?<\/h3>\n
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It can be used with the approval of your midwife or gynecologist, especially in uncomplicated pregnancies. Postpartum, it’s recommended to wait for your medical check-up before introducing training accessories.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>

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Keep reading:<\/strong><\/p>\n