Strengthening your pelvic floor for pregnancy and beyond

Whether you’re preparing for pregnancy, already pregnant or have recently given birth, it can help to understand how your bladder and pelvic floor work and changes that can occur.

This resource explains common changes and simple steps you can take to help you feel more comfortable, confident and supported during this time. It’s for women* from all cultures and backgrounds before, during and after pregnancy.

* References to ‘women’ or ‘men’ include anyone with similar health needs, regardless of sex at birth or gender identity. Read our Gender inclusivity statement.

A healthy pelvic floor

The pelvic floor is a group of muscles and tissues that support your:
– bladder – where urine (wee) is stored
– bowel – where faeces (poo) is formed
– uterus (womb) – where the baby grows during pregnancy.

These muscles surround the urethra (wee tube), vagina and anus (back passage), helping each of these passages to open and close when needed so you can feel confident and in control.

What your pelvic floor helps with

Your pelvic floor plays an important role before, during and after pregnancy. When these muscles are strong and working well, they can: 

• support your growing baby as your body changes
• help control the passing of urine (wee), faeces (poo) and flatus (wind)
• help with sexual sensation and function  
• support posture and breathing
• help your body recover after birth
• prepare for a safe return to exercise and daily activity
• reduce the chance of bladder or bowel control issues such as incontinence later in life.

Pelvic floor changes during pregnancy and after birth

It’s natural for the pelvic floor to change during this phase of life. As your body responds to the needs of your changing body, the muscles can feel tired or weak.

If holding on is hard or urine (wee) sometimes leaks, this could be a sign of incontinence. Incontinence affects many women during and after pregnancy and can be prevented, managed and often cured.

Even if it feels like ‘just a little’ or manageable, small bladder and pelvic floor changes are worth noticing as early action can help prevent bigger issues during and after pregnancy. Common changes include:

• leaking some urine (wee) when you cough, sneeze, laugh, lift or exercise
• finding it hard to control passing flatus (wind)
• rushing to the toilet and not always getting there in time
• finding it hard to pass faeces (poo) – this may be due to constipation
• feeling uncertain about returning to sport post-pregnancy because of a fear of leaking urine (wee), or wearing a pad ‘just in case’
• reduced sensation or pain during sex
• pelvic organ prolapse – when one or more pelvic organs drop and press into the vagina.

If you’re noticing changes like these, now is a good time to talk to your midwife, nurse continence specialist, pelvic health physiotherapist or GP (doctor) to explore support options.

Did you know: 1 in 3 women who’ve had a baby notice some bladder (wee) leakage. With the right support, most women regain control and improve their pelvic health, building confidence and certainty in daily activities.

Practical steps for pelvic health during and after pregnancy

Pelvic floor exercises

Starting gentle pelvic floor exercises before pregnancy can help your body feel strong and ready for the changes ahead. A few minutes a day can help build support and strength.

Continue with pelvic floor exercises during pregnancy to prepare your muscles for labour and support your birth recovery.

After the birth, continue with pelvic floor exercises when your health professional says it’s safe. Take it slowly and listen to your body. These exercises should feel comfortable and never cause pain.

Doing pelvic floor exercises correctly is a learned skill that involves tightening, holding and fully relaxing the muscles. Getting this technique right can make a big difference to your results. A pelvic health physiotherapist or nurse continence specialist can teach you the proper technique.

Call the National Continence Helpline on 1800 33 00 66 for free advice on how to exercise and relax your pelvic floor muscles, or to find a continence health service near you.

Healthy bladder habits

These simple habits can support bladder and pelvic floor health:

• eat a healthy diet including high-fibre foods such as vegetables, fruit and wholegrains
• drink when you feel thirsty – water is best
• avoid going to the toilet ‘just in case’ – this can reduce how much urine (wee) your bladder can hold
• practice good toilet habits – go when your bladder feels full, sit comfortably on the toilet (see diagram), take your time and relax
• use ‘the knack’ – gently lift, squeeze and hold your pelvic floor just before you cough, sneeze, laugh or lift your baby, then relax
• in the first 3 months after birth, go to the toilet gently and avoid heavy lifting and bouncing exercises while tissues heal – your health professional can advise you when to return to exercise.

These steps can make help you feel more confident and in control.

Frequently asked questions

Am I likely to have bladder or bowel changes?

Many women notice bladder or bowel changes around pregnancy and birth. These changes are common and there is support available to help you feel more confident.

You may be more likely to notice bladder or bowel changes if:

• this is your first baby
• your baby was largegood toilet habitsr at birth
• the birth involved a vacuum cap or forceps
• you had stitches after birth
• you have ongoing constipation or coughing
• you’ve experienced bladder or bowel changes before.

Will a caesarean birth reduce my chance of bladder or bowel changes?

A caesarean birth may reduce the chance of some bladder control issues for some women. It also carries other considerations for you and your baby. Your doctor or midwife can help you make the decision that feels right for you.

Will bladder leakage go away on its own?

While bladder leakage may not always improve on its own, pelvic floor exercises can make a real difference. Many women find that making pelvic floor exercises part of their daily routine helps strengthen these muscles over time.

You might like to link your exercises to everyday moments, such as when you finish on the toilet, wash your hands, have a drink, feed your baby or have a shower.

These small habits can help your pelvic floor stay strong and supported.

Tracking progress

Try a quick weekly check to track your progress:

• Did I practice my pelvic floor exercises most days this week?
• Do my pelvic floor muscles feel easier to find, activate or relax?
• Did I move my body in ways that feel good and support my core and pelvis?
• Did I avoid straining on the toilet?
• Did I notice fewer leaks, less heaviness or improved control?

‘Thank you for all the times I have called the Helpline. Every time I call, the nurses are unbelievable – it’s unbelievable how supportive they are.’

National Continence Helpline caller, January 2026 

When to seek help or advice

If you’re unsure whether you’re doing pelvic floor exercises correctly, a nurse continence specialist or pelvic health physiotherapist can offer personalised support and guidance.

They can also provide advice and support if:

• it’s hard to find or relax your pelvic floor muscles
• you have back or pelvic pain or notice a bulge in your vagina
• you feel pain during or after doing pelvic floor exercises
• symptoms haven’t started to improve after 3 weeks or get worse
• you’ve had surgery or given birth and want advice to support a healthy recovery.

Call the National Continence Helpline on 1800 33 00 66 to talk to a nurse continence specialist. It’s free and confidential. They can give advice and help you find a nurse continence specialist or pelvic health physiotherapist near you. You can ask for an interpreter who speaks your language.