Staying active during pregnancy is important — but not all movement is created equal. When it comes to a more comfortable pregnancy, smoother labor, and faster recovery, pelvic exercises sit at the top of the list.
Your pelvic floor is a group of muscles that forms the base of your core. During pregnancy, it carries the weight of your growing baby, supports your bladder and bowel, and plays a direct role in how your labor progresses. Neglecting it can lead to pelvic pain, urinary leakage, and a longer recovery. Nurturing it — with the right exercises, done safely — can change the entire experience.
Why Pelvic Exercises Matter
As your baby grows, your center of gravity shifts forward, your ligaments soften due to the relaxin hormone, and your pelvic floor takes on significantly more load. Without consistent attention, this can result in:
- Pelvic girdle pain (PGP) — hip, groin, and lower back discomfort
- Urinary incontinence — leaking when you laugh, sneeze, or cough
- Pelvic organ prolapse — pelvic organs descending into the vaginal canal
- Prolonged or difficult labor — a weak pelvic floor can slow progress and increase tearing risk
Women who consistently practice pelvic exercises tend to experience less pelvic pain, better bladder control, and a more efficient pushing phase during labor — benefits that extend well into postpartum recovery.
When to Start
Ideally, before you're pregnant. Building pelvic floor awareness early gives your body a head start.
- First trimester (weeks 1–12): Focus on gentle activation, body awareness, and breathing.
- Second trimester (weeks 13–26): Introduce more targeted strengthening and stability work.
- Third trimester (weeks 27–40): Shift focus to pelvic opening, flexibility, and labor preparation.
Always consult your healthcare provider before starting any new exercise program, especially if you have complications such as placenta previa or prior preterm birth.
Best Pelvic Exercises by Trimester
The following exercises are drawn from the Momcozy BirthEase Maternity Ball video curriculum curriculum — a phase-specific, expert-led program accessible through the Momcozy App.
Before Pregnancy: Building Your Foundation
Shoulder Bridge
Best for: Pelvic floor activation & active control
Lie on your back with both feet on a stable exercise ball and knees slightly bent. Exhale to lift the hips slowly, forming a straight line from shoulders to knees; inhale to return with control. As you lift, keep the legs active and press the heels down into the ball to prevent wobbling. Let the effort come mainly from the glutes and deep core so the lower back and hamstrings don't take over. If you're new to bridging, lift only to a comfortable height and gradually increase range over time; you can also place the backs of the knees on the ball for extra support.
Supine Diaphragmatic Breathing (Knees Bent)
Best for: Breath regulation
Lie on your back on a mat with your knees naturally bent. Relax the shoulders and gently tuck the chin to find a comfortable, supported position. Inhale and allow the lower abdomen to rise softly like a balloon, keeping the chest relaxed and steady (no excessive lifting). Exhale slowly and let the lower belly soften back down toward center. With each breath, your body feels steadier and your mind quieter—an ideal starting point for pelvic control before pregnancy.
First Trimester: Gentle Activation
Anterior–Posterior Pelvic Tilt Exercise
Best for: Pelvic floor activation, lower back relief
Sit in the center of the yoga ball with feet grounded. Inhale, tilt the pelvis forward, allowing a soft arch in the lower back. Exhale, draw the pelvis back and tuck the tailbone under. Let the breath guide the movement. Aim for 8 alternating repetitions, 2–3 sets. This foundational movement improves pelvic mobility and relieves lower back tension throughout pregnancy.
Side-to-Side Pelvic Tilts
Best for: Hip mobility, pelvic floor coordination
Stay seated on the ball. Exhale and let the right sitting bone gently lower, pelvis shifting slightly right. Inhale to return to center, then alternate. Aim for 8 alternating repetitions. Lateral pelvic mobility helps relieve pelvic girdle pain and prepares the pelvis to adapt during labor.
Cat Stretch
Best for: Spinal mobility, upper back release
Come into a tabletop position, shoulders stacked over wrists. Inhale to lengthen; exhale to slowly round the spine. Keep breath even. This gentle mobilizer decompresses the spine and gives the pelvis room to find a more neutral position — making it a staple exercise across all trimesters.
Second Trimester: Building Strength and Stability
Dynamic Tiger Pose
Best for: Core stability, pelvic floor coordination
In a tabletop position, exhale and extend the right arm forward and left leg back, hips level and core gently engaged. Inhale to return, then switch sides. Aim for 6 repetitions per side, 2 sets. This builds the deep core and hip stability that support the pelvis as your belly grows.
Supported Squat with the Ball
Best for: Strengthen lower-body and pelvic control
Stand facing the ball, feet slightly wider than shoulder-width. Inhale, open the chest. Exhale, send hips back and down using the ball for support, then press up to standing. Avoid locking the knees on the way up. Aim for 8 repetitions. Squats strengthen the glutes and legs while supporting better pelvic stability.
Supine Windshield Wipers
Best for: Pelvic floor stretching and relaxation
Lie on your back with knees bent, legs open to mat width. Exhale and let both knees drift toward the left, feeling a stretch in the pelvis and hips. Inhale to return, then alternate. This rotational stretch helps release tension from one-sided loading and improves pelvic flexibility.
Third Trimester: Opening and Labor Preparation
Seated Spinal Rotation
Best for: Pelvic stability and spinal mobility
Sit evenly on the ball, feet slightly wider than hip-distance apart. Inhale, sweep arms overhead. Exhale, keeping the pelvis steady, guide the torso into a twist to the right, placing the back of your right hand on the outside of your right thigh. Inhale back to center, repeat on the left. Aim for 6–8 repetitions per side. Each rotation releases tension and supports healthy circulation.
Seated-on-Ball Rocking
Best for: Pelvic floor strengthening, sacral pain relief
Sit centered on the ball, hands gently placed behind your head. Exhale, draw the lower belly in and lift through the pelvic floor, tuck the chin, round through the back, and allow the ball to roll slightly forward. Inhale, lengthen the spine and open the elbows out. Aim for 6 repetitions, slow and controlled. This movement coordinates pelvic rocking with thoracic extension, easing the lower back and sacral discomfort common in late pregnancy.
Bridge Pose
Best for: Pelvic floor activation
Lie on your back with knees bent, feet hip-width apart. Inhale to expand the chest. Exhale, press the tailbone forward and roll the spine upward one segment at a time. If there's lower back discomfort, reduce the height of the lift. Bridge pose activates the pelvic floor.
Bouncing on a birth ball
Best for: Baby drop preparation, pelvic floor tension release
Only practice after 37 weeks (full term)
Sit on the center of the ball with feet grounded. Push off the ground gently as you inhale, then lower back down in a controlled manner as you exhale. If balance feels uncertain, hold onto something stable. Seated bouncing can help encourage your baby's descent and support a smoother birth.
Tips for Safe Pelvic Exercise in Pregnancy
- Always warm up first with gentle breathing and soft spinal movements.
- Breathe continuously — holding your breath increases intra-abdominal pressure and strains the pelvic floor.
- Watch for doming — if your belly forms a ridge down the midline during core work, reduce range of motion immediately.
- Don't push through pain — sharp, pinching, or pulling pain is not normal. Stop and consult your provider.
- Avoid extended supine positions after 20 weeks — use a wedge or pillow to prop the right hip when lying down.
- Progress gradually — consistency matters more than intensity. Overworking the pelvic floor can lead to hypertonia, which is just as problematic as weakness.
Prepare Your Pelvic Floor Today
Pelvic health during pregnancy is important and the foundation for overall health. Whether you experience pelvic pain, want to prepare for labor, or hope for a smooth post-baby recovery, regular pelvic exercises are a smart investment in your health.
This is a pregnancy guide to pelvic exercises, from gentle activation in the first trimester through targeted strengthening in the second trimester and labor preparation in the third trimester. Each exercise is from the real Momcozy BirthEase program. The Momcozy BirthEase Maternity Exercise Ball Set is a great way to ensure you stay regular with a pregnancy-specific program designed for this type of exercise. The best pelvic exercise program is the one you'll commit to, week in and week out, trimester after trimester.
Frequently Asked Questions about Pelvic Floor Exercises
Will pelvic exercises prevent urinary leakage?
Yes, in most instances, pelvic exercises will help alleviate the risk of urinary leakage. Studies have shown that kegel exercises during pregnancy reduce the risk of stress incontinence. Even if you are experiencing some leakage, a pelvic floor physical therapist will help you with this problem.
How often should I do pelvic floor exercises?
Aim to do your kegel exercises every day, and do 3 sets of 10-15 reps, each time holding your pelvic muscles in tightly for 5-10 seconds. For the other exercises, such as pelvic tilts and rocking on a stability ball, 3 to 4 times a week is a good target.
Are pelvic exercises helpful for labor?
Yes, a well-toned pelvic floor is helpful in labor, as it will contract and release well, and exercises that open the pelvic floor may help the baby get into a good position in the womb in anticipation of labor. In fact, many midwives and obstetricians recommend pelvic exercises in the third trimester.
Can I do pelvic exercises after a C-section?
Yes, you can do pelvic exercises after a C-section, although some exercises are better done later on. For example, it is okay to practice some deep breathing and pelvic floor exercises in the first few weeks after a C-section, but other exercises will have to wait until your incision has healed, about 6 or 8 weeks postpartum.
