LIVING WITH INCONTINENCE
Incontinence exercise
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A sneeze, a sudden laugh or a quick walk to the bathroom can feel a little different when you're pregnant. You might find yourself needing to pee more often, or notice a few drops of urine escaping when you cough. It's not something everyone talks about, but bladder leaks can happen during pregnancy.
One reason is the extra pressure your growing baby puts on the pelvic floor muscles. These muscles support your bladder, uterus and bowel, and help you control when you pass urine.
Kegel exercises are one way to work on these muscles. They take only a few minutes, but getting the technique right matters more than squeezing in as many repetitions as possible. Here's how to approach them safely during pregnancy.
What Do Kegel Exercises Actually Do During Pregnancy?
You can't see your pelvic floor muscles working, so it's easy to forget about them. They sit at the base of your pelvis, helping support your pelvic organs and control the release of urine and bowel movements.
Pregnancy changes the demands placed on these muscles. As your baby grows, the added weight can make it harder for the pelvic floor to manage pressure, particularly when you cough, sneeze or laugh. Pregnancy hormones can also play a role. Hormones such as relaxing help prepare the body for childbirth by increasing flexibility in ligaments and tissues, which can affect the support provided by the pelvic floor.
Kegel exercises involve tightening these muscles, then letting them relax completely. Practising the movement can improve muscle strength and control, although the benefits vary from person to person.
For some women, this training can make a difference in everyday situations, such as getting through a brisk walk without worrying about a leak. It may also help with pelvic floor recovery after childbirth.
However, Kegels aren't suitable for every pelvic floor problem. If the muscles are already too tight, more squeezing may cause discomfort rather than help. The aim is to develop control, not simply to make the muscles stronger.
How Do You Do Kegel Exercises During Pregnancy?
The first few attempts can feel a little odd. You may not be sure whether you're squeezing the right muscles, or you might notice your stomach tightening along with them. That's quite different from the gentle, inward lift you're aiming for.
Try this approach when you're comfortable and have a few minutes to yourself.
Work out which muscles to use.
Imagine you're trying to stop passing wind. The muscles around your vagina and anus should gently tighten and lift. If you're still unsure, a pelvic health physiotherapist can help you identify them.
Draw the muscles upwards.
Gently squeeze and lift inwards, without clenching your buttocks or thighs. Keep your stomach relaxed and continue breathing normally.
Hold for a short time.
Start with a three-second hold. There's no need to aim for ten seconds straight away. Increase the time only when you can maintain the contraction comfortably, without straining.
Release before repeating.
Let the muscles soften completely. This part deserves just as much attention as the squeeze itself. If you move straight into another contraction, you may not give the muscles enough time to relax.
Build up gradually.
Start with five to ten repetitions. If these feel comfortable, you can work towards ten repetitions per set over time.
Avoid practising by repeatedly stopping your urine midstream. Although that sensation can help you recognise the muscles initially, interrupting normal urination as an exercise isn't recommended.
Want a better understanding of how your pelvic floor works? This video from the Continence Foundation of Australia offers a three-dimensional look at the pelvic floor muscles and explains what you should feel when gently squeezing them during a Kegel exercise.
How Many Kegel Exercises Should You Do Each Day?
You don't need to set aside a long session. A few careful repetitions are a reasonable starting point, particularly if you've never done pelvic floor exercises before.
Begin with five to ten contractions and see how your muscles respond. If you can squeeze and release without pain or difficulty, you may gradually work towards ten repetitions per set, with up to three sets daily if appropriate.
There are a few things worth remembering:
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Don't rush the count. Correct technique matters more than reaching a particular number.
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Give the muscles a break. Relax fully between contractions rather than holding tension throughout the day.
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Notice how you feel afterwards. Pain, fatigue or increased tightness are reasons to stop and seek advice.
If you're struggling to release the muscles after squeezing, don't keep adding repetitions. A pelvic health physiotherapist can assess your technique and help you work out what your body needs.
How Can You Remember to Do Kegel Exercises Every Day?
Many women find remembering to practise is harder than performing the exercise itself. Try linking Kegels to existing habits such as:
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Brushing your teeth.
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Waiting for the kettle to boil.
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Checking emails.
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Sitting at traffic lights.
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Feeding your baby after birth.
Consistency is usually more beneficial than performing occasional longer sessions.
Can You Do Kegel Exercises in Every Trimester?
Usually, pelvic floor exercises can be continued throughout pregnancy, provided they're appropriate for your individual circumstances. You may simply need to change your position as your bump grows.
|
Trimester |
Recommended Positions |
|
First |
Sitting, standing |
|
Second |
Sitting, side-lying if more comfortable |
|
Third |
Side-lying, hands and knees, supported sitting |
In the first trimester, sitting comfortably in a chair can make it easier to concentrate on the movement. There's no need to squeeze hard; focus on recognising the muscles and releasing them properly.
By the second trimester, you may find that a supported seated position or lying on your side feels better. If your usual position starts to feel awkward, there's no reason to force it.
In the third trimester, sitting upright, lying on your side or getting onto your hands and knees may feel more comfortable. A 3rd trimester kegel exercise for pregnant women routine should still involve gentle contractions, with a full release after each one.
Avoid lying flat on your back for prolonged periods after around 16 weeks of pregnancy unless your healthcare professional advises otherwise. If you've been told to restrict exercise, have a high-risk pregnancy or experience pelvic pain, check with your maternity care team before starting or continuing.
What Are the Benefits and Side Effects of Kegel Exercises During Pregnancy?
Kegels can be useful, but they're not a case of doing more to get better results. Your pelvic floor needs to tighten when required and relax when the movement is over.
What benefits might you notice?
One potential benefit is better control when pressure suddenly builds around your bladder. For example, the muscles may be better able to respond when you cough, sneeze or laugh.
Pelvic floor training can also help you become more familiar with these muscles before childbirth. That awareness may be useful during postpartum recovery, when you begin working on strength and control again.
Other potential benefits include:
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Improved control over urinary leakage.
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Support for the bladder, uterus and bowel.
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Better awareness of when the pelvic floor is tightening or relaxing.
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Support for regaining bladder control after childbirth.
These outcomes aren't guaranteed. Kegels may reduce some types of urinary leakage, but they won't necessarily resolve every bladder or pelvic floor concern.
Can Kegel exercises cause side effects?
They can, particularly if you squeeze too forcefully, do too many repetitions or struggle to relax the muscles afterwards.
You might notice aching, discomfort or a feeling of tightness around the pelvis. If your pelvic floor muscles are already tense, repeated contractions could make these symptoms worse.
If you experience any of the following, stop the exercises and seek professional advice:
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Pain during or after a contraction.
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Difficulty relaxing the muscles after squeezing.
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Increased pelvic pressure or discomfort.
A pelvic health physiotherapist can check whether you're using the right technique and whether strengthening exercises are suitable for you. Sometimes, learning to relax the pelvic floor is just as important as building strength.
Can Kegel Exercises Help With Bladder Leaks During Pregnancy?
You may notice leakage when you sneeze, laugh, cough or lift something. This is often called stress urinary incontinence, and it can occur when pressure on the bladder becomes more than the pelvic floor muscles can comfortably manage.
Kegel exercises during pregnancy may help with this type of leakage by improving muscle strength and control. However, they take time, and the results aren't the same for everyone.
While you're working on your pelvic floor, absorbent incontinence products can offer extra protection during a walk, at work or when you're out for the day. There's nothing wrong with using practical support while you work on managing leaks.
One important distinction: bladder leakage isn't the same as pain or burning when you urinate. Those symptoms can indicate a urinary tract infection, which needs medical assessment. Speak with your healthcare professional if you notice them or if your bladder symptoms are getting worse.
When Should You See a Pelvic Health Physiotherapist?
Consider seeking professional advice if:
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You're unsure whether you're contracting the correct muscles.
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Kegel exercises cause pain or discomfort.
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You struggle to fully relax your pelvic floor after tightening it.
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Bladder leaks continue to worsen during pregnancy.
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You experience a feeling of heaviness, pressure or bulging in the pelvic area.
A pelvic health physiotherapist can assess your pelvic floor function and recommend exercises or strategies suited to your individual needs.
How Should You Look After Your Pelvic Floor After Childbirth?
Your pelvic floor has been supporting your growing baby throughout pregnancy. After birth, the muscles may feel different, particularly if you've experienced a vaginal delivery, tearing or other birth-related complications.
It's tempting to return to your usual routine as soon as you feel ready, but give your body time to recover. Ask your midwife or doctor when to restart Kegels rather than assuming you should begin immediately.
When you do resume them, start gently. If the movement causes pain or you notice ongoing bladder leakage or a feeling of heaviness in your pelvis, arrange an assessment with a pelvic health physiotherapist. They can help determine whether you need strengthening exercises, relaxation techniques or another form of support.
Need a Little Extra Support With Bladder Leaks?
Bladder leaks can be frustrating, especially when you're already adjusting to the physical changes of pregnancy. Pelvic floor exercises may help, but progress can take time.
In the meantime, incontinence care products can provide additional protection and make everyday activities feel less stressful.
Explore TENA's incontinence care range designed to help manage pregnancy-related bladder leaks. Whether you need light everyday protection or additional absorbency, our products are designed to help you stay dry, comfortable and confident throughout pregnancy and beyond.
FAQs
What do Kegel exercises actually do?
Think of your pelvic floor as a group of muscles that helps hold your bladder, uterus and bowel in place. Kegels work these muscles by tightening and releasing them. Over time, they may help you manage small bladder leaks, particularly when you cough, laugh or sneeze.
Who needs to do Kegels?
You don't have to wait until you experience bladder leaks to think about your pelvic floor. Kegels may be useful during pregnancy, but they're not essential for everyone. If you already have pelvic pain or find it difficult to relax these muscles, speak with a pelvic health physiotherapist before starting.
How do you know if you are doing Kegels correctly?
The movement is subtle. You should feel the muscles around your vagina and anus draw gently upwards, without clenching your buttocks or holding your breath. After each squeeze, check that you can let the muscles go completely. Still unsure? A pelvic health physiotherapist can guide you through it.
Is it better to do Kegels sitting or standing when pregnant?
Start in whichever position lets you concentrate without feeling uncomfortable. Sitting on a chair with your feet supported often works well when you're learning. Standing is another option once the movement feels familiar, while side-lying may be easier to manage later in pregnancy.
What’s the best Kegel exercise during pregnancy?
There's no single version that's best for every pregnant woman. A simple starting point is to gently lift your pelvic floor, hold for three seconds, then release for three seconds. Try five to ten repetitions without straining. If the movement causes pain or you can't relax afterwards, stop and seek advice.
When should I start Kegel exercises during pregnancy?
Many women can begin in the first trimester, but there's no need to rush if you're unsure how to do them. Learning the technique correctly is more useful than starting early and squeezing the wrong muscles. Check with your healthcare professional if you have pregnancy complications or have been advised to restrict exercise.
Can I do Kegel exercises every day while pregnant?
For many women, daily practice is fine, as long as the muscles aren't becoming sore or tense. You can gradually build towards three sets of ten repetitions a day if comfortable. Don't keep squeezing between sessions; your pelvic floor needs time to relax, too.
Can Kegel exercises help prevent bladder leaks during pregnancy?
Kegel exercises may help improve pelvic floor strength and control, which can reduce some types of bladder leakage during pregnancy. Results vary between individuals and may depend on factors such as pelvic floor function, technique and overall health.
Are Kegel exercises helpful in the third trimester?
They may help you maintain pelvic floor control at a time when your growing baby puts more pressure on your bladder. You might prefer sitting upright or lying on your side rather than standing for each set. Keep the movements gentle, and ask your maternity care team for advice if you're experiencing pain or discomfort.
How long does it take for Kegel exercises to work during pregnancy?
Some women notice improvements within a few weeks, while for others, progress can take longer. Consistency and correct technique are generally more important than performing large numbers of repetitions.
Can Kegel exercises make childbirth easier?
Not necessarily. Kegels help you practise controlling your pelvic floor, but they can't promise a shorter labour or prevent tearing. During birth, these muscles also need to stretch and relax. Learning how to release them, as well as how to contract them, is an important part of pelvic floor awareness.
