Kegel exercises during pregnancy: a practical guide
NHS and NICE encourage pelvic floor muscle training during pregnancy. The aim is comfortable coordination and prevention—not a maximal squeeze or a race to an advanced timer setting.
Sources checked 24 July 2026 · Independent clinical review pending
- Breathe normally and gently close and lift around the openings.
- Include a full release and adapt the position as pregnancy changes.
- Existing pain, heaviness, leakage or difficulty contracting deserves individual advice.
Why training is discussed in pregnancy
Pregnancy and childbirth place changing demands on the pelvic floor. NICE encourages pregnant women to train and notes that supervised programmes may be considered for some higher-risk groups. General advice still needs to fit symptoms and maternity guidance.
Choose comfort and control
Sit or lie comfortably, close around the anus, vagina and urethra and lift gently inward while breathing. Release fully. Do not repeatedly stop urine flow to practise, and do not bear down.
Adapt rather than chase a preset
Use a hold and repetition count that stays pain-free and allows a complete release. A midwife or pelvic-health physiotherapist can check technique and tailor a programme when there is leakage, prolapse sensation, birth injury risk or uncertainty.